How to learn to pull up on the horizontal bar from scratch and show a brilliant result?

Learning to pull up

If you are really interested in learning how to pull yourself up on the horizontal bar, then this article is written for you. Everyone has an idea about pulling up, but it’s still worth learning a few secrets and moving on to training. Regular exercise will help you pump up the back, in particular, the trapezius muscles, strengthen the forearms, press. And for those who want to pump up their hands, that is, as much as possible develop biceps, triceps and shoulder muscles, learning to pull up on the horizontal bar is simply necessary.

To begin with, it should be noted that pull-ups on the horizontal bar are very popular. A movement called street workout has swept the entire planet due to its accessibility. Along with this type of workout, there is also a home workout, which allows you to effectively train at home by setting the bar. Or even train without a bar. After all, there are times when there is simply nowhere to hang the crossbar at home.

An alternative to pull-ups exercises with dumbbells or with a carpal expander can become. They will also prepare your muscles for full pull-ups, develop strength and endurance, after which it will be much easier to learn to pull up. Before moving on to intense training, do not be too lazy to watch a video on this topic, you may need to learn some additional exercises to speed up the results.

It should be told in detail how to learn how to pull up on the horizontal bar from scratch, since this skill is useful not only for an adult man, but even for a girl or a child. Children comprehend this science even in the school gym, and not only boys, but also girls learn to pull themselves up. It is good if a highly qualified physical education teacher works with them, who will tell you how to pull yourself up correctly and save children from many mistakes. Even if you had such a wonderful teacher, it would not be superfluous to repeat which muscle groups are involved in the pull-up process and move on to practice with all the necessary knowledge.

If you want to learn how to pull up on the horizontal bar from scratch, then remember that in order to complete this exercise, you first need to engage the muscles of the forearms. It is this group that is responsible for a strong grip and the ability to perform several repetitions at a time. From the moment the athlete began to reach for the crossbar, the abdominal muscle group comes into play, and most importantly, the active action of the triceps muscle of the shoulder or triceps begins.

There are many programs designed to teach young people how to learn to pull up from scratch. One of these techniques was developed by the popular blogger and bodybuilder Yuri Spasokukotsky, the owner of European champion titles. This program is suitable for absolutely everyone and will help to increase the pace and improve technique over time.

Training starts on Monday

• Monday. We pull ourselves up partially, the main thing is to move up at least a centimeter and linger for a couple of seconds. Do 10 sets of 1-5 reps, resting 2-3 minutes each time.
• Wednesday. We pull ourselves up with the help of a partner, but already with full amplitude. Here you can perform 4-5 sets of 1-3 reps each. Do not lean completely on your partner, but try to stretch yourself.
  Friday. We visit the gym. We swing the back with the help of a block simulator for vertical traction. First, we use the wide grip technique - the first set of 12 repetitions, the next 3 to 5-7 repetitions. We pass to a narrow grip and do the same.

During the first two weeks, you should get used to the bar, so you should pull yourself up with a narrow reverse grip, pointing your palms towards yourself.

In principle, in a week you can already learn how to do 5-6 repetitions on your own, after which you should switch to a standard grip at a width slightly wider than your shoulders.

An effective pull-up program on the horizontal bar

As soon as you begin to feel confident on the bar, you can move on to the implementation of a special program. As with all strength sports, for pull-ups, consistency is important, so you just can't stop there. After all, it is important not only to learn how to pull up, but to significantly improve your result, show perfect technique and increase the number of repetitions to the maximum.

We invite you to try out a well-established special program for pulling up on the horizontal bar, designed for 30 weeks. It is aimed at gradually increasing the number of pull-ups several times, as well as improving the quality of training.

On the first lesson you need to complete 5 step approaches. We start from the first to 6 repetitions, the second and third times we do 5 each, and then with each new approach we reduce the number of repetitions by 1. This is how we train for the first week.

So second week add one repetition to the first, second and fifth approaches.

FROM third week the number of repetitions in the first and fourth approaches increases.

FROM fourth week the athlete will already be able to pull himself up 30 times in one set, namely for 5 approaches, as shown in the diagram below.

To week 30 With regular workouts, you can pull yourself up without getting tired.

How to learn to pull up using different techniques?

Video lessons: how to learn to pull up?