How to learn to pull up: 6 exercises for preparation

Dmitry Zhikhartsev, top trainer

CrocusFitness

, shows exercises with which you can strengthen muscles and learn how to pull up on the bar. The horizontal bar at your place will no longer gather dust.

Dmitry Zhikhartsev

CrocusFitness top coach

- Both boys and girls can learn to pull themselves up. But this is not the easiest and safest exercise. That is why beginners, before embarking on pull-ups, need to strengthen the muscle corset.

For example, using these exercises.

How to learn to pull up: 6 exercises for preparation

Photo: Kirill Skom

How to learn to pull up: 6 exercises for preparation

Photo: Cyril Skom

  1. Starting position - standing. Keep the shock absorber outstretched.
  2. Pull the shock absorber toward you while unfolding the brushes in the grip position from the bottom. Turn on your abdominal muscles.

    Watch your posture, fix your lower back and avoid excessive sagging of the spine in this area.

  3. Return to the starting position. Perform the exercise 15-20 times.

How to learn to pull up: 6 exercises for preparation

Photo: Kirill Skom

How to learn to pull up: 6 exercises for preparation

Photo: Cyril Skom

  1. Starting position - standing. The body is tilted forward.

    Take the shock absorber with a grip from the bottom. Arms bent.

  2. Put your hands back. Turn on your abdominal muscles.
  3. Return to starting position.

    Perform the exercise 15-20 times.

How to learn to pull up: 6 exercises for preparation

Photo: Kirill Skom

How to learn to pull up: 6 exercises for preparation

Photo: Kirill Skom

  1. Starting position - standing. Hold the shock absorber on bent arms.
  2. Spread your arms to the sides (parallel to the floor). Avoid backbending.

  3. Return to the starting position. Perform the exercise 15-20 times.

How to learn to pull up: 6 exercises for preparation

Photo: Kirill Skom

How to learn to pull up: 6 exercises for preparation

Photo: Kirill Skom

  1. Fix the shock absorber to the crossbar. Get down on your knees, holding the shock absorber on outstretched arms.
  2. Pull the shock absorber toward you.

  3. Return to the starting position. Perform the exercise 15-20 times.

How to learn to pull up: 6 exercises for preparation

Photo: Kirill Skom

How to learn to pull up: 6 exercises for preparation

Photo: Cyril Skom

  1. Attach the elastic to the bar. Grasp the bar with the grip on top. Fix the elastic under the knees.

  2. Perform a pull up.
  3. Return to the starting position. Repeat the exercise 15-20 times.

How to learn to pull up: 6 exercises for preparation

Photo: Kirill Skom

How to learn to pull up: 6 exercises for preparation

Photo: Kirill Skom

  1. Starting position - standing on the platform. Grasp the bar with the grip on top.

  2. Jump up.
  3. Slowly begin to lower (in this phase of the exercise the main work takes place).
  4. Return to the starting position. Do the exercise until you feel tired.

The editors thank the CrocusFitness fitness club network for their help in organizing and conducting the shooting.

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