No Calisthenics workout, or bodyweight resistance training session, is complete without including Pull-ups. The suspended weight lifted by the forearms, biceps, triceps, and deltoids is amplified producing the highest level of non-assisted resistance. Core, oblique, and shoulder muscles all benefit from properly executed, repetitious Pull-up movements. There are many different "Pull" exercises for calisthenics practitioners that can be utilized to achieve upper-body strength and endurance goals.
Top Ten Pull-up Variations
For beginners and veterans alike, the variety and difficulties for different styles of Pull-up calisthenics are as numerous as opinions about their effectiveness. Some calisthenics have been recognized as universally beneficial for the muscle groups engaged. Chest, back, shoulder, core, and neck muscles can benefit from the following routines. Beginners should start with low numbers of repetitions (reps) as well as sets of repetitions. Wherever necessary, beginners should consider using support chairs until muscle strength increases to enable full-body suspension without assistance.
1) Conventional Pull-up - Place hands on an overhead bar spread wider than the shoulders. Draw the body up toward the bar to eye-level before dropping the body slowly down to full extension. Crossing the legs adds resistance. Keep the body from swinging forward and backward as well as side to side. This is the best place to start for beginners as it trains the body for more advanced and difficult exercises as they progress to other routines.
2) Wide-hold Pull-up - Like the Conventional Pull-up, the Wide-hold Pull-up performs the same movement but with the hands separated further apart on the bar. The goal is to lift the body until the chest meets the bar before slowly returning to a hanging position. Maintaining a stable position without swinging or twisting is important.
3) Reverse Hand Pull-up - Turning the hands so the palms face the body places additional resistance on biceps, core, and shoulder muscle groups. Place hands close together within the width of the shoulders and raise the body until chest contacts hands. Lower the body slowly until the arms are fully stretched before repeating the movement.
4) Close-hold Pull-up - Place the hands close together and draw the body up toward one hand until the chest touches the hands. Drop back down slowly to full arm extension before pulling up toward the other hand. This exercise strengthens the forearms and biceps as well as deltoids and triceps.
5) Side-to-Side Pull-up - A variation on the traditional pull-up, this exercise moves the body from side-to-side further than the Close-hold pull-up. Place the hands shoulder-width apart and draw the body upward toward one hand before slowly dropping down. Repeat the movement toward the other hand. This pull-up calisthenic develops pectoral, oblique, core, back and shoulder muscles as well as adds endurance.
6) Raised-legs Pull-up - Starting with a conventional pull-up body position, the body is drawn up while lifting the legs at the same time. The legs can be lifted with the knees elevating toward the chest or the legs can be extended straight out for additional resistance training on the quadriceps, hamstrings, and calves.
7) Behind the Neck Pull-up - This exercise adds another twist to the conventional pull-up by raising the body to the bar with the back of the neck touching the bar rather than the chest. This exercise focuses on the Latissimus dorsi, neck, and shoulders. Caution should be used to keep the body straight without twisting or turning while raising and lowering.
8) Muscle-up Pull-up - This exercise takes pull-ups to the next level - higher! The idea is to explode at the top of the pull-up movement and get on top of the bar before extending the arms straight. The body will be held above the bar for a moment before slowly lowering back down to full extension under the bar. This is an advanced movement and is not recommended for beginners and it is recommended to have a spotter to assist with this movement.
9) Clap Pull-up - Like the Muscle-up Pull-up, the body explodes up and is pulled above the bar so that the hands can leave the bar, clap together, and return to the bar before the body falls. By leaving and returning to the bar, the body is briefly suspended without muscle resistance momentarily before tensing again as the hands grab the bar again. This exercise improves reactive muscle strength as well as decreases reaction time to stimulus like starting guns or buzzers.
10) Weighted Pull-up - Increasing resistance by adding weights is a popular way to increase muscle mass and improve muscle definition. Hanging weights from the body while engaging in pull-up calisthenics accentuates improper positioning and makes body control more difficult. Precision control while utilizing extra weights fine-tunes muscles and improves muscle control. It is important to engage in the full range of motion and not shorten movements to save energy. This can result in reduced flexibility and range of motion as well as inhibit full extension of limbs.
Five More Alternative Pull-ups
As mentioned earlier, the range and variety of pull-up calisthenics boggles the mind but they can help work specific muscle groups or provide a break in the routine of performing the same calisthenics regimen over and over again. The exercises perform essentially the same movement, but they employ movements and body positions, unlike traditional overhead bar pull-ups. For a challenging and fun change-up, these movements can help to sharpen body positioning and control while elevating resistance levels beyond what most traditional movements require.
1) One-arm Pull-up - The ability to lift your body weight with one hand demonstrates significant arm strength as well as great body control. This is advanced calisthenics for athletes who have developed arm strength sufficient to endure repeated movements for two or three sets. One hand is placed on the bar and the other hand holds onto the wrist of the bar hand. One arm carries 70% of the body weight and the other 30% while exercising increasing resistance over two-arm exercises.
2) Cliffhanger Pull-up - Think about how to hold onto a rope as you swing underneath and travel hand by hand across the rope's expanse. This exercise uses the same type of grip with each hand facing a different direction on the bar. The body is drawn up with the head missing the bar to one or the other before being dropped back down. This movement focuses on the shoulders, deltoids, and triceps.
3) Towel Pull-up - Just like the name says a towel is draped over the pull-up bar which changes the position of the hands. By hanging down from the towel and pulling up, the arms are exercised in a different manner emphasizing resistance on the forearms, biceps, triceps, and deltoids. Caution should be used as this exercise requires a strong hand grip. Wrapping the towel around the hand helps with grip but may cut off blood circulation. Limited reps and sets are recommended.
4) Typewriter Pull-up - The Traditional pull-up comes of age with the typewriter variation. Lifting the body to the bar is the same as a Traditional pull-up but when the chest meets the bar, the body is pulled to one side before being pulled to the other side. Once the movement across the bar is completed, the body is dropped back down to full arm extension before repeating.
5) French Pull-up - This pull-up is popular for the rock climbing crowd. A Traditional pull-up that starts normally but when lifting the body following the first full, the body is lifted only 3/4 of the distance to the bar before stopping for 5 seconds. After counting to five, the body is again lifted to the bar before being dropped down. The next lift goes 1/2 the distance to the bar and held for 5 seconds again. Once again the body is lifted to the bar before being dropped. the last position is at 3/4 of the distance to the bar. This exercise is not for beginners.
Pick Your Pull-up
Calisthenics using pull-ups as a part of the routine are most valuable when the proper techniques are employed. Beginners can learn body positioning by starting with easier, less-demanding exercises. Advanced athletes know their limitations and have built up sufficient strength and endurance to incorporate the more complicated calisthenics in their daily regimen. Varying the calisthenics keeps things fresh and interesting while building strength and improving body control.
Calisthenics Can Work for Everyone
Young or old, athletic or sedentary, the good news about calisthenics is that anyone can do calisthenics anywhere they are. Sitting on a bench waiting for the bus can become a workout spot. Walking down the street or sitting in a chair at the office can quickly be converted into your personal health space.
What's important to remember is that calisthenics, pull-ups included, are only beneficial if they are done regularly. Whether the goal is to increase strength and muscle definition or to simply live a healthier life, calisthenics that include Pull-ups can make life better and more enjoyable.
It is always a good idea to check with a doctor or health care professional before starting any exercising program. For many people and especially athletes looking to improve their performance and ability, Pull-ups should be an integral part of their workout regimen every day.