Try These 5 Advanced Pull Up Variations To Break Plateaus
Once you can perform 10-15 strict pull ups with excellent form, it can be really fun to try new advanced pull up variations. Not only are they fun and challenging to perform but they will also be beneficial to help improve your vertical pulling strength.
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- Equipment Required To Perform Pull Ups
- Benefits of Advanced Pull Up Variations
- Vertical Pull Strength
- Novelty / Variety
- Work Towards Complex Gymnastics
- How To Add Advanced Pull Up Exercises Into Your Training
- Ensure You Can Perform With Control
- Perform Alongside Muscular Endurance Exercises
- 5 Advanced Pull Up Variations to Improve Your Vertical Pulling Strength
Equipment Required To Perform Pull Ups
Benefits of Advanced Pull Up Variations
Vertical Pull Strength
These advanced exercises are perfect examples exercises that can be used to improve pulling strength. Once you can perform over 8 pull ups, performing more becomes more about developing muscular endurance rather than strength capabilities. That is why using these sorts of exercises can be extremely beneficial to progressing the maximal amount of force production in the vertical pull movement pattern.
Novelty / Variety
Getting your first pull up can take a very long time. The same can be said for getting from 5 to 10 pull ups. So varying the way in which you train the pull up can be beneficial to enjoying your training and keeping your training very consistent. People often underestimate how important it is to enjoy your training if you are going to be consistent year on year.
Work Towards Complex Gymnastics
Once you are able to perform 15+ strict pull ups, it can be fun and rewarding to work toward challenging gymnastic movements in your training such as strict ring and bar muscle ups. These challenging variations will help you on your way to achieving these finds of feats through increasing your vertical pulling strength.
How To Add Advanced Pull Up Exercises Into Your Training
Ensure You Can Perform With Control
These exercises are very challenging and should only be used if you are already very competent at pull ups already otherwise you will not be able to perform these sorts of exercises with technical excellence.
Perform Alongside Muscular Endurance Exercises
A great way to ensure progress in all areas of your pull ups is to work both your strength and muscular endurance in at the same time. These will need to be spread across two sessions in order for them to be maximally effective. If you can perform between 8-12 vertical pulling sets during your eek of training you can be sure that you are doing enough to progress.
5 Advanced Pull Up Variations to Improve Your Vertical Pulling Strength
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This resource was written by Sean Klein. Sean Richard Klein has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.
Sean Klein
