Bodyweight Exercises: ~

The Pull-Up ~ Joseph M. Warpeha, MA, CSCS, *D, NSCA-CP't *D

any yearsago I wasinter- nation of lower bodyweight and above- One thing to avoid is a kicking or swing- viewed by a reporter for average upper body strength typically ing with the legs in an attempt to create Ma local newspaper and excelin an exerciselike pull-ups so there momentUm in the upward direction. one of the questions I was asked was: If is some advantage to having a certain you could only do five exercisesfor the body type. However, that is not to say The pull-up exerciserequiresthe involve- rest of your life, what would they be? I that heavier people cannot also become ment of the major upper body flexion believe the majority I chose were body- proficient at this movement. Quite sim- muscles (or the "pullers"), namely the weight exercises; one non-bodyweight ply, to get good at doing pull-ups, you large latissimus dorsi as prime mover exercise was the bench press which, must practice doing pull-ups. and the relatively smaller biceps and as a competitive bench presser, I had forearm muscles as secondary movers. to include on principle. Bodyweight A quick terminology session is required As mentioned previously, the type of exercisesutilize one's own weight as the at this point. A pull-up is done with grip derermines which arm muscles are resistance for the movement as opposed an overhand grip whereas a chin-up significantly involved. An overhand grip to the more familiar forms of dumbbells, utilizes an underhand grip. Most people will bring the forearm/wrist extensors barbells, machines, etc. This article seeks can do more chin-ups than pull-ups as well as the brachioradialis (an elbow to specifically examine one of the pre- (presumably because of the significant flexor) into play whereas the chin-up mier exercises ror upper body strength contribution of the biceps in the chin- with its underhand grip rorces the biceps -the pull-up. up exercise). What the acrual ratio of and forearm flexors into a more promi- chin-ups to pull-ups is for each person nent role. The pull-up is seen by many as one of is likely quite variable, but Harder (1) the most difficult exercises out there indicates that the averageperson can do Grip width is a frequent question with because of the upper body strength three pull-ups for every four chin-ups. the pull-up exercise.In general,everyone component and the fact that 100% of The ideal pull-up begins in a full hang will have a grip width that is optimal for one's bodyweight must be dealt with. (arms fully extended) from an overhead them to perform the most repetitions. UnfOrtunately,most people associatethe bar with the person then pulling their This seems to be somewhere around a pull-up with the physical fitness testing body upwards until their chin clears shoulder-width grip but that is certainly they underwent back in the high school the bar followed by a lowering back to not written in stone. While very wide days where many were called up in front the beginning position. Whether the and narrow grips seem to have a place, of the classonly to hang there in a futile legs remain extended or tUcked with particularly in the muscle region-spe- attempt to get their chin anywhere near the ankles crossed seems to be more a cific training of bodybuilders, a general the bar from which they were dangling. matter of personal preference than bio- shoulder-width grip is the usual recom- Of course, individuals with the combi mechanical advantage or disadvantage. mendation for most.

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So the next question is what to do when Finally, there is always the lat pulldown best strength athletes, it is a sure bet that someone cannot do a single pull-up. machine. While the same muscles are their program includes (or at least has They could just do set after set of Ih or essentially used, there are some subde in the past) some type of pull-up move- % pull-ups and presumably they will differences between a pull-up and lat ment. In the next issue of the PTJ, the achieve a full range of motion (ROM) pulldown, owing primarily to the fact upper body complement to the pull-up sooner or later, but this type of train- that in the fat pulldown the person is will be examined - the parallel bar dip. ing can be quite frustrating. There are a anchored to the ground whereas in the few different approaches here. First, the pull-up, the entire body moves towards Reference the bar which is fixed. person could have someone assist them 1. Harder, D. (2001). Strength. Castro by grabbing the legs, ankles, or hips and Valley,CA: Education Plus. giving just enough help to allow the So how about the relatively smaller person the get the full ROM. group of people who can do a lot of pull- ups and want to work more on strength About the Author Large bands (like the ones used for or mass building? It's pretty much the Joe Warpeha is an exercise physiologist accommodating resistance training) can opposite of the above. This group of and strength coach and is currently work- be used as a substitUte if another person people will need to add resistance to ing on his PhD in exercise physiology at is not available. In this case, one end their body instead of subtracting it. This the University of Minnesota-Minneapolis. of the band is attached to the pull-up is best achievedwith a weight belt (com- His current researchfocuses on bone and bar and the person then puts the other monly called a chin/dip belt) that has a tendon adaptations to training and the end around their feet or knees (depend- chain for attaching weight (dumbbells or effects of skeletal loading on their physi- ing on whether they are performing plates/discs). The pull-ups are then done ological and mechanical properties. Joe the pull-ups with straight legs or bent in the normal fashion. It is not uncom- teaches several courses at UM including knees). The sizeof the band will depend mon to see some strength athletes with "advanced weight training and condition- on how much assistance the person tremendous upper body strength relative ing" and "measurement, evaluation, and requires. While it is trUe the band will to their bodyweight (powerlitters, gym- researchin kinesiology". He has a master's be of little assistance at the top of the nasts, pole vaulters, etc.) doing pull-ups degree in exercisephysiology and certifica- pull-up (because it will be slack), the with over 100 pounds attached. Another tions through the NSCA, ACSM, USAW bottom of the pull-up is where most way to make a pull-up more difficult is ASER and YMCA. He has over 14 years of people encounter difficulties,which just to increase the range of motion. This resistance and aerobic training experience happens to be the region where the band can be accomplished by "pulling" the and has been a competitive powerlifter will help the most. chest into contact with the bar at the since 1997. Joe is a two-time national top instead of just clearing the bar with bench press champion and holds multiple If an assisted pull-machine is available, the chin or by using a pull-up bar that is state and national records in the bench this is another option to improve pull- angled downward towards the ends. press while competing in the 148, 165, ups for those who can not achieve a and 181-pound weight classes. single unassisted movement. A sufficient Pull-ups are an extremelybeneficialexer- weight should be used that allows the cise for enhancing strength (including person to get at least a few full repeti- grip strength), increasing muscle size,or tions. As they get stronger, the assistance for general physicalpreparedness (GPP). weight will decreaseuntil the person can Due to the inherent difficultyofpull-ups successfully do a pull-up with no help they are ttequendy underused. However, ttom the machine. if one were to look at the routines of the

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