Rattlesnakes are an incredibly poor physical exercise and the possibilities of creativity and play are endless. This is one of the many reasons why recovery is probably my favorite exercise in the world.
Contrary to what some may suggest, pulling is not just a movement of the upper body.
It is an extremely technically demanding full body exercise. Therefore, there are many different elements of pull-up you can train. Also, no matter where you are on the current take-off journey, there are plenty of exercise routines from the different categories of prerequisites that will cover your current fitness level and ability. So, training for pull-ups is something most people can do.
Do you still struggle to excel in pull-ups? Check out this article where we discuss some extremely common mistakes in great detail.
Let's say you've crafted your craft and you've managed to learn all the pre-requisites and you're now able to pull out multiple pull-ups. Does this mean that your trip has expired? No way! Now it's time to have some fun.
In this article, I will share 10 of my favorite advanced pull-up variants. You may not have seen or tried any of them before!
Before you sink your teeth into any of these advanced variations, I highly recommend that you be able to run at least 8-10 perfectly stretched rigid suspensions. While this is not a black and white recommendation, you do not want to run these advanced variants before you are ready. Also, if any of these advanced variations give you even the least amount of discomfort, avoid doing so.
1. Pull 180 degrees of adhesion-adhesion
In this variant of the pull-up badass, you adopt a mixed handle, which means that a palm is facing you (the right-hand grip) and the other is pronated grip. Position your hands so that they are slightly closer than they would for regular pulls.
As with all pulls, start the movement by pulling each shoulder blade toward your spine and down to your opposite hip, not pulling with your hands. Once you start the movement of your shoulders and as your body travels to the bar, perform a 180-degree turn with your body in the direction of the palm facing you.
During the movement decrease, reverse the movement. As with all pull-ups, do not hold the shoulder blades nailed – they are meant for movement! During the eccentric lifting component (ie, downwards), your shoulder blades must make the opposite movement as well as during the concentric component (upward).
With this advanced version, you may want to keep the number of repetitions you run on the underside. Avoid performing this movement if it is disturbing your elbows or shoulders.
2. Two finger snaps
In this advanced pull-up variant, you run the movement with just two fingers per hand on the rod. While this variation may seem flashy, it serves absolutely a purpose.
If you perform the pulls properly, the muscles in your waist and upper back – not your hands – must do the majority of work. The shoulder blades – again not the arms – should start the movement.
This exercise forces you to stop relying on your hands and it is fun to do it! If using two fingers per hand is very difficult, start using three fingers per hand.
3. Pulling with side sliding
This can be my favorite advanced pull-up variant as it adds a game element. Do not be wrong: while this exercise is fun, it is extremely difficult.
Make a pull-up. Once your chest reaches the bar, perform lateral sliding movements with the top of your body, keeping your chest at the height of the bar – this part of the exercise completely turns the latch up!
After completing about 2-5 side slides per side, lower your body to its original position, reversing the movements you made during the route.
4. Pulleys resistant to the belt
You've definitely heard about the songs supported by the band, but you've heard zone– resisted pull ups?
In this advanced pull-up variant, instead of using a belt for help, you use one to make the exercise more difficult. Set up a band so that it is at the base of a ramp and rests on your front front. Ideally, there should be tension in the zone for 100 percent of the movement.
As the belt rests on your legs, it essentially forces you to dorsiflex your legs, fully expand your knees, and exercise the muscles in your quads. This is the way we train people to make withdrawals.
Also, the additional resistance provided by the belt increases the overall demand for superior body strength, elasticity and controlled shoulder mobility, lumbar stability and grip strength.
5. Draw with a weighted pin on the legs
Proper body positioning, as well as creating the required tension levels in the lumbopelvic and lower body areas, play a key role in the supremacy of pull-ups.
In this advanced version, support a weighted pin on your front front and pull-ups. If you do not maintain the correct fit of the body, engage the muscles in the lower part of your body, and dorsiflex your feet, the pin will fall.
The weight of the pin also increases the overall demand for superior body strength, controlled mobility on the shoulder and shoulder, stability of the back and grip strength. You can start using a non-weighted pin and build from there.
6. Pull while weighing a book on your head
Many people struggle to reach their chin or chest in the bar when they perform pulls and try to complete themselves by reaching for the bar with their chin – this is not a complete rep!
In all seriousness, your head, trunk and hips must remain in a stack position for the duration of the movement (think of your body as a container). Instead of reaching the bar with your chin, you want to keep your chin trimmed and your neck in a neutral position.
In this variation, I make the movement while balancing a book on my head. This helps maintain optimum head and neck position – if you lose it, the book will drop.
7. One arm assault
Many people have the goal of being able to make a single-arm pull-up. While this is an extremely high target, this advanced variant is an intermediate one.
With this type of pull, hold the rod with one hand, grab your opposite forearm with the hand of the non-active arm and pull the pulls while using as little help as possible from the side that is not working.
This exercise requires a lot of controlled mobility on the shoulder and shoulder, grip strength and lumbar stability and is extremely anti-rotational. While you can use any handle, I think adopting a neutral handle works and feels better.
8. Corner ridge pull
I have this innovative advanced pull-up variant from my friend Nick Nilson, who calls these pull-ups with a side-mounted side shelf and it's awesome!
With this variation, wrap a mini-band around your arms and grab the beams, placing your palms so that they look outwards. During the movement, you push outward or sideways the belt and beams as the amount of work required to make the lats increases. Make sure there is tension in the belt for 100 percent of the movement.
9. Push-Ups With Band-Psoas Marches
This advanced pull-up is incredibly unique as it combines pull-ups and psoas resistors resisting the band. With this move, you pull yourself up to the bar while you are marching against the belt, using a mini band wrapped around the front of your feet.
To perform both of these moves in perfection, you may need to perform both movements using a slower speed, which makes the exercise even more difficult. Once you reach the top, tap for a small count and go back to the bottom while you reverse the moves you made on the way up.
10. One-arm wounds using bandwidth
Here is another pull-up variant with the help of an arm you can try. In this exercise, fasten a belt around the pull bar and grasp the belt with your non-active hand. Run suspensions while using as little help as possible from the non-active arm and belt.
Like the other arm-assisted variant we shared, this exercise also requires a lot of mature and shoulder-controlled mobility, grip strength and lumbar stability and is extremely anti-rotational.
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