Pullups
Training method: IK – Fuerza máxima, Fuerza rápida / Explosiva, Hipertrofia, Resistencia
Body part: Musculos de tracción, Cintura escapular
Training equipment: Tabla multipresa, Arnés de escalada / Cinturón de levantamiento, Barra de dominadas, Anillas
Performance level: Principiante, Avanzado
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Description of exercise execution
A pull-up is a fundamental pulling exercise. Here’s how to perform it step-by-step:
- Grip: Grab the bar with an overhand grip (palms facing away from you), using a shoulder-width or slightly narrower grip. You’ve already been introduced to the different variations in the video.
- Create tension: Actively pull your shoulder blades down and back to establish a stable starting position. Keep your upper body lightly engaged to avoid using momentum.
- Concentric pulling phase: Pull yourself up in a controlled manner by driving your elbows down toward your hips. Keep pulling until your chin is above the bar.
- Eccentric phase: Lower yourself slowly and with control. Maintain tension in your shoulder blades instead of dropping into a passive, “hanging” position.
- Avoid the “long shoulder”: Don’t let yourself completely fall into a passive hang. Always keep a slight baseline tension in your shoulders (the shoulder blades should stay down and centered). This helps minimize the risk of injury.
Training methodology and examples
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Common errors
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Variations
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