The Pull-Up

@article{Ronai2014TheP,
  title={The Pull-Up},
  author={Peter M. Ronai and Eric P. Scibek},
  journal={Strength and Conditioning Journal},
  year={2014},
  volume={36},
  pages={88-90}
}
THE PULL-UP IS A MULTI-JOINT UPPER-BODY EXERCISE THATCAN INCREASE SHOULDER GIRDLE STABILITY, UPPER-BODY MUSCULAR PULLING STRENGTH, AND PERFORMANCE OF ACTIVITES REQUIRING HIGH LEVELS OF RELATIVE STRENGTH. THIS EXERCISE AND ITS VARIATIONS CAN BE PROGRESSED, REGRESSED, AND PERFORMED THROUGHOUT A TRAINING YEAR. THIS COLUMN PROVIDES A DETAILED DESCRIPTION AND FIGURES OF THE PROPER EXERCISE TECHNIQUE FOR A PULL-UP. 

Figures from this paper

A Comparison of Muscle Activation during the Pull-up and Three Alternative Pulling Exercises

  • Jennifer K. Hewit
  • Education
    Journal of Physical Fitness, Medicine & Treatment in Sports
  • 2018
TLDR
Being able to train for the pull-up through similar modified or alternative exercises would assist with both progress tracking and assessment, as well as developing appropriate exercise-specific periodized programs.

Effects of Muscle Activation according to Grip Thickness in Pull-up

TLDR
It is suggested that the thicker the grip, the higher the muscle activation in pull-up exercise, and using a grip thickness as one of the variables for training programs is considered as a method to stimulate muscle activity.

Alterations in kinematics and muscle activation patterns with the addition of a kipping action during a pull-up activity

TLDR
Depending on the athlete’s goal, they may elect to perform an SPU for higher upper body muscle activation; or the KPU for more full-body activation with the potential to perform more repetitions through reduced upper body fatigue.

Movement Velocity as Indicator of Relative Intensity and Level of Effort Attained During the Set in Pull-Up Exercise.

PURPOSE To analyze the relationship between movement velocity and relative load (%1RM) in the pull-up exercise (PU) and to determine the pattern of repetition-velocity loss during a single set to

A comparison of muscle activity between strict, kipping and butterfly pull-ups

TLDR
Results show that both styles of kipping increase lower body muscle activation and decrease upper body activation in comparison to the SPU, and due to the different style of kip, the KPU and BPU display different muscle activations during both the concentric and eccentric phases.

The Rope Climb: Scissor Method

TLDR
The technical details of the scissor method are considered, safety considerations are outlined, and recommendations for progress and practical applications are provided.

Electromyographic analysis of muscle activation during pull-up variations.

EFFECT OF POSTACTIVATION POTENTIATION ON FIFTY METERS FREESTYLE IN NATIONAL SWIMMERS. Running head: Effect of PAP on Swimmers

Effect of postactivation potentiation (PAP) on fifty meters freestyle in national swimmers. 2013.The purpose of this study was to examine the effect of PAP on 50m freestyle in national-level

Injury Prevention Strategies for Mixed Martial Arts

TLDR
The most common injuries in the sport and which athletes may be at increased risk are identified and practical interventions are provided to minimize the impact.

Effect of Postactivation Potentiation on Fifty-Meter Freestyle in National Swimmers

TLDR
Findings suggest individualized PAP warm-up may be a valuable tool to enhance performance in sprint events, particularly in male swimmers.

References

SHOWING 1-10 OF 11 REFERENCES

Influence of Cadence on Muscular Performance During Push‐up and Pull‐up Exercise

The acute effects of different cadences on performance during maximal effort push-up and pull-up exercise were evaluated. Subjects, 75 college age males, completed a within-subjects balanced design

Comparison of male and female functional capacity in pull-ups.

TLDR
Presentation d'une methodologie pouvant etre utilisee pour d'autres etudes de traction pendant la phase de travail positif d'un traction verticale a une barre horizontale.

A Comparative Electromyographical Investigation of Muscle Utilization Patterns Using Various Hand Positions During the Lat Pull‐down

TLDR
Performance of the lat pulldown exercise using the WGA hand position produces greater muscle activity in the LD than any other hand position during both the concentric or eccentric phases of the movement.

Surface Electromyographic Activation Patterns and Elbow Joint Motion During a Pull-Up, Chin-Up, or Perfect-Pullup™ Rotational Exercise

TLDR
The Perfect·Pullup™ rotational device does not appear to enhance muscular recruitment when compared to the conventional pull-up or chin-up and a general pattern of sequential activation occurred suggesting that pull-ups and chin-ups were initiated by the lower trapezius and pectoralis major and completed with biceps brachii and latissimus dorsi recruitment.

Joint moments and work in pull-ups.

Evaluation bioenergetique de l'excecution d'une traction du corps, verticale, a une barre horizontale afin de fournir des informations sur le perfectionnement des exercices physiques pour des

Effects of Two Different Eight-Week Training Programs on Military Physical Performance

TLDR
For short-term training of relatively untrained men, the Army's new Standardized Physical Training program and a weight-based training experimental program can produce similar, significant, and meaningful improvements in military physical performance.

Figure 5. (A) Seated pull-up starting position. (B) Seated pull-up ascending position

    Joint moments and work during pullups

    • J Sports Med Phys Fitness
    • 1988

    Relationship of lat-pull repetitions and pull-ups to 1-RM lat-pull strength in male athletes

    • J HumMov Stud
    • 2001