How to perform a pull-up in the correct way? Not many people can answer this question, so we decided to make a guide on how to learn how to do pull-ups correctly.
In this article you will find a lot of important information and many tips on how to learn how to do pull-ups.
Are we ready? Let’s start then!
Among the many principles of training, specificity and progressive overload are among the most important to learn a new exercise and improve performance.
Together, they contribute to specific adjustments to the demands imposed.
This means that the body will adapt positively to biomechanical and neurological stresses when applied in a specific and progressive way.
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Focus on quality
The number of repetitions is secondary. Poor quality work will prevent you from getting the most out of your training and can lead to injury. If you are a beginner learn the gesture first and then advance with the volume.
Remember that : 20 pull-ups done badly are worth less than 1 pull-up done properly!
Frequency
Do more pull-ups during the day for 4-6 days a week if you have the chance.
If you perform a few pull-ups during the day rather than all in one session you can perform multiple pull-ups without reaching the breaking point. Dividing repetitions into smaller sessions will be more effective at properly promoting the adaptation of strength.
Volume
Aim for high volume during most workouts.
Too little volume may not provide enough stimulation. Keep track of the number of pull-ups. Vary the volume by doing more pull-ups in some days and less in others to optimize the results.
For example, if you are going to do 200 pull-ups in a week in 5 days, instead of doing 40 pull-ups x 5 days, you should instead do 40, 45, 30, 40, 45 pull-ups in 5 days.
So that the body can better adapt to the variable load.
Intensity
Aim for moderate intensity during most training sessions.
Because you sacrifice volume at higher intensities, you should limit your higher intensity workouts to one or two times a week.
Max sets are considered “high intensity” and should be run once a month or so to check progress.
Repetitions
Keep repetition patterns low to promote high volume achievement.
The highest set should usually be 1/4 of its maximum set (workout set). Do not go above 1/2 of your maximum when doing moderate intensity workouts.
You should strive to increase the number of repetitions in the training set over time to ensure that the intensity level remains adequate and to increase the overall maximum set.
Retrieval
The time between sets should be enough to make the next set. For most athletes, the time between sets within a training session should be ~10-20 seconds.
The time between the sets should be ~3 + minutes (within the same training session). The time between the sets should be ~1+ minutes (within the same training session).
Duration
Training sessions to learn or improve pull-ups typically last between 5 and 10 minutes (15-30 minutes per day), but may vary according to your needs to finish the targeted volume.
Rest
Rest if possible minimum 2 days a week.
Inadequate rest will hinder your body’s ability to repair and recover at an ideal rate and can even be counterproductive.
Listen to your body. Some people may not be able to tolerate the recommended volume. If your shoulders or elbows are too sore, you should rest, reduce the volume of training, reduce the frequency of training, reduce the days of training and/ or consult a doctor.
Necessary equipment
To perform pull-ups you need a pull-up bar or as they say in English a pull-up bar.
Pull-up bars are available in different shapes and sizes. In addition, the configuration can vary significantly. Therefore, we advise you to think carefully about where you will decide to mount it.
We have listed different types of bars for pull-ups with their pros and cons. All that remains is to find a pull-up bar that suits your needs.
Pull-up bar for wall mounting
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A reliable chin-up bar is one of the most popular equipment in any home gym. You can attach it to the wall or ceiling as you like. The side brackets are made of 50mmX50mm steel, the bar has a diameter of 33 mm. The length of the bar is 116.5 cm, depth 90 cm and height 58 cm.
Installation is easy and should not take you more than 30 minutes. You will need a screwdriver, wall screws, hand drill and a meter.
You can perform a complete training with the sole use of this product. That’s why we offer a very low price, so we can make available to all fitness enthusiasts a great product also suitable for home use.
Folding bar for pull-ups
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Being constantly looking for solutions to our customers’ problems is our specialty. That’s why we created the world’s first folding chin-up bar, ideal for all home gyms and small studios where there is not enough room for fixed structures.
We know that exercises like pull-ups, muscle-ups and the like require solid structures. That’s why we have produced a safe and space-saving training equipment: a folding chin-up bar.
This folding bar occupies only 25 cm when closed!
When the bar is positioned horizontally, its length is 100 cm, which allows you to perform all the exercises undisturbed.
Made entirely of steel, with a capacity of up to 500 kg, this pull-up bar is powder coated and therefore resistant to corrosive agents such as sweat, chalk, etc.. and can be mounted on the desired height.
Modular bar for traction units
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Let’s face it – if we do not have enough space to install a structure in our gym, we must at least provide for a pull-up bar. Training on the floor, this tool is of fundamental importance: to the pull-ups we still add the push-ups, squats, some plank exercises and for the abs and we will soon have reached the desired intensity level.
You can find in the offer many bars for pull-ups, but this our bar offers more: and in fact compatible with all the accessories of the Royal line, which are usually fixed on the profiles of the rigs. You can then mount on the bar the cannonball grips, the multigrip bar and much more.
Pull-up bar in natural wood
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If you are a fan of natural materials and even your gym reflects this love, now you can equip your rig with wooden chin-up bars.
They are slightly larger, which means that in addition to the back muscles, you will also strengthen your grip. They are suitable for both Royal and Mighty structures.
Angled Grip Bar
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Did you know that even just doing pull-ups you can train different muscle groups?
We present a product, with which you can do it: Angled Grip Bar, which is mounted on the profiles of the steel structure (rig) or on the PU Bar Modular.
The work of the musculature will be different according to our grip. If we take into account the wide grip, you will train more the dorsal muscles, while with the tight grip the big work will be the biceps.
Fat Grip Bar
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We have been selling barbells with the thickest diameter socket for some time now, so it seemed right to put on the market even a bar for thicker traction. A bar with a larger diameter leads to many advantages: from the best grip training, to an alternative muscle challenge.
Even experienced athletes will gain on muscle mass with this bar for pull ups.
The PU Fat Grip bar was born as an independent bar, so you can install it on existing structures, but clearly we can add it to your Mighty rack already in the design phase.
Quick fit pull up bar
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You have spent a lot of time making plans for your gym, imagining the structure that will be part of it and the workouts that you will do. The height at which you mounted the chin-up bar seemed perfect, but now you have realized that many of your customers can not reach it. Or maybe you thought of introducing functional workouts for children.
In this case the Quick fit pull up bar and the right tool for you!
To mount it, simply use two pins (supplied free of charge) and fix it to the desired height. To disassemble it simply remove the two pins.
Ball for pull-ups
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The Kingsbox Sphere Pull up is compatible with all constructions of the Royal Rig and Mighty Rigs series and is suitable for climbers, gymnasts and athletes. With this small tool your gym will get a new station to perform pull ups.
Face Mount bar for pull ups
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The Pull up Bar is easy to install on all Mighty Series Rigs and can be set to the desired height. By mounting a Kingsbox chin-up bar on each side of your Rig, you get two additional pull-up positions.
Royal squat rack sx-15 II
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The Royal Squat Rack SX-15 II. KingsBox is made of high quality steel profiles with measures 60 mm x 60 mm x 3 mm, which means that it can easily hold up to 450 kg and more.
We have also added a pull-up or muscle-up bar to the Rack. With this product you will have the possibility to train at 360 degrees.
You can also choose to add a rack bumper for rigs on each column and give it further stability by placing the bumpers on them.
Rotating Pull Up Bar
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If you know the brand KingsBox you probably know that our team of engineers and constantly looking for innovative ideas for our functional equipment.
The rotating Pull Up Bar is one of these ideas. It can be mounted on any KingsBox Mighty Rig or Rack and allows you to simulate climbing on the Monkey Bar Rig, making the most of the space available.
Triangle Pull Up Bar
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The KingsBox Triangle Bar is entirely designed and built in Europe and is compatible with all the structures of the Rigs line.
It can therefore replace any Pull-up bar, in fact it is available in standard sizes from 1100 mm and 1700 mm. With this article you will no longer have to think about adjusting the pull-up bars to the right height for the athlete who will go on it to train as the bar will already offer you the possibility of training on two different heights.
In addition, with this article you will have the opportunity to train with pull-ups even when the barbell is resting on the structure.
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Our new bar is very practical, it can be used to carry out traction with a wide or narrow grip and chin ups. And compatible with all our Mighty structures. Between individual sockets the distance is 166 mm.
Conclusion
Thanks to our wonderful guide on how to do pull-ups you will learn correctly and quickly all the possible transitions to carry out this wonderful exercise!
