3 challenging workouts you can do with a pull-up bar - yahoo sports
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Challenging WorkoutsTRANSCRIPT
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By Clay Harrelson
19 hours ago
3 Challenging WorkoutsYou Can Do With a Pull-Up Bar
Just about every athlete could benefit from a stronger back, but the
equipment necessary can be out of reach for some school
budgets.
Back machines and sets of heavy dumbbells are expensive and
can deteriorate fast with multiple teams using them regularly. Even
if you are fortunate enough to have them in your weight room, it
isn't safe to have dozens of athletes rushing to use them. Your
best tool is also perhaps the most simple: a pull-up bar. Almost
every weight room has multiple racks with pull-up bars, and they
work the entire back in short order. Here are a few ways to get
more out of that simple bar.
RELATED: 2 Exercises for a Better Back Workout
Slow Pull-UpBegin with 15 seconds on the concentric (pulling up) portion of the
Pull-Up and then lowering down (the eccentric portion) for another
15 seconds. When one rep is done, the next athlete should be
ready to get on the pull-up bar.
Add reps first and then add more time to the concentric and
eccentric portions of the lift . Once you master multiple reps at
30 seconds up and down, then you can add more resistance with
bands, weighted vests or weighted belts.
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RELATED: Perfect Pull-Up Technique
Improved Leverage Tri-Set BackBlasterStart the set with wide grip Pull-Ups. Perform as many good reps
as possible, then go straight into the next part of the tri-set,
supinated (palms facing you) Chin-Ups for as many reps as
possible, then go straight into parallel grip Pull-Ups without resting.
By the end of the set you will have performed more reps than you
could have by using only one grip. That's more volume and more
reps, which means more strength.
RELATED: 10 New and Improved Pull-Up Variations
Iso Pause MethodThis method is for advanced lifters or for a competition. The
exercise is very taxing on the back muscles and nervous system
and shouldn't be performed for more than one muscle group per
workout. Time under tension and isometric pauses produce a
hormonal response that makes you stronger for your next workout.
You're holding your body weight, and your objective is to prevent it
from going down. Your intent is no longer to move the load but to
prevent its movement.
Perform a pull-up set to failure, and then have a partner assist you
up to the top position, where the iso pause method begins:
Hold statically at full contraction for 6-8 seconds, then lower.
Hold statically at mid-range for 6-8 seconds, then lower.
Hold statically a few inches from the starting position for 6-8
seconds.
This method should translate to increased strength gains for the
next back session.
This article originally appeared on STACK.com: 3 Challenging
Workouts You Can Do With a Pull-Up Bar
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3 Challenging Workouts You Can Do With a Pull-Up Bar
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