The pull up
The pull up has to be the king of upper body exercises. If executed with correct form it works a multitude of muscles giving the athlete more bang for your buck! It works the back muscles, the core and the arms all at the same time. Technique is important with the pull up, and there are also many ways to execute one. At CrossFit Chiltern and Limitless we have a scaling for each workout and exercise we do, enabling the newest of athletes to perform body weight exercises alongside more experienced athletes. Different variations of pull ups include:
Negative reps & Jumping pull ups: This is where you use your legs to enable you to jump and pull up at the same time. Slowing down your release is where the “negative” comes into the rep. It’s the negative portion of the movement that can put strength into the lat muscles making them stronger and able to pull a little bit more each time.
Band Pull ups: Where the athlete places a band around something high and anchored! Place the foot into the band and hang. Then pull yourself up. The band helps to pull you upwards into the pull up. Resisting against coming down too quickly is another good way to put strength into your muscles.
Ring rows: This moves the pull from vertical to horizontal pull. This is a baseline movement we would use for a beginner. It has varying degrees of intensity based on how you position your body during the pull. This type of pull up helps to strengthen the smaller muscles in the back so they can assist the larger muscles when moving to a vertical pull.