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Secret techniques behind spamming pull-ups!

Secret Techniques Behind 76 Pull-ups!

This article will reveal the secret techniques behind spamming pull-ups, used by those who are very proficient at doing pull-ups. You may have seen, on Youtube, pull-up videos by fitness professionals and athletes. For the majority, 20 pull-ups is already considered an impressive feat but to be able to pump out 50 or more pull-ups, that requires more than strength and stamina. Watch the video below for an example of what I would refer to as “spamming pull-ups”. The techniques which was used by the guy is described below.

That’s impressive isn’t it? To be able to do that many pull-ups, you need to have stength, stamina and firm grip. Other “secret” techniques that was used, but not commonly known, such as: strength to weight ratio, use of momentum, strong abs and 1 arm hangs, is explained below.
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1. Strength-to-weight ratio

Pull-ups are exercises that test how strong you are in relation to your weight. This is why pull-ups are such a popular exercise among “smaller” guys. You don’t need to be a bodybuilder to be good at pull ups. In fact, most bodybuilders cannot do more than 10 pull-ups due to their weight. Despite their tremendous strength of their muscles, their strength to weight ratio has passed the optimal point. On the other hand, the guy in the video has an optimal strength to weight ratio (he has muscles, but not too much to weigh him down, this is the 1st of the 4 secret techniques behind spamming pull-ups. Besides pull ups, other exercises such as climbing stairs also tests your strength to weight ratio. The better your strength to weight ratio, the more “athletic” you are. If you have problems doing pull ups, you should either work on your strength or your weight.  If you have a lean body, most likely, strength is your problem. If not, working on a lean, ripped and athletic body should be your priority. Don’t believe that strength to weight ratio is the secret behind pull-ups? Watch the video below!

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2. Momentum

Momentum is simply using your body movement to reduce the amount of effort required. Notice the pace of his pull-ups, they are done at a fixed pace. The pulling movement is fastest when he is lowest to the ground. By pulling himself up quickly just in time before his arms straighten and using his lower body to “push” himself up to increase his velocity, he essentially reduces the amount of force he needs to exert to pull himself up. While momentum can be helpful, you must ensure that you have enough stamina such that you don’t over exert yourself in the beginning. The “momentum” technique is often picked up along the way through practice.

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3. Strong Abs

This is the least known of the techniques behind spamming pull-ups. It’s a popular misconception that pull ups is an entirely shoulder and arms exercise. Although strong shoulders and arms do help, having strong abs is equally important if you aim to be a pull up master. Notice that the body of the guy in the video is not totally straight, his upper body is inclined at a slight angle, he does this so that he can use his abs to raise his lower body and increase the height of his centre of gravity, making it easier for him to pull himself up. If you do not belief that Abs are important for doing pull ups, try doing a gentle hanging leg raise(don’t raise your legs to high and don’t bend your legs) then attempt a pull up, you will definitely notice that the pull up becomes easier, so… TRAIN YOUR ABS!.

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4. One Arm Hang

If you’ve watched the entire video, you have probably noticed that the guy takes intermittent breaks between sets of pull-ups by hanging vertically with one arm. There’s nothing wrong with this technique. The NAPFA test guidelines for pull-ups did specify that “breaks between pull-ups are allowed“. However, the one-arm hang isn’t as easy as it seems to be from the video. If you have tried one arm hangs, you will definitely agree with me that it is more than twice as difficult as normal vertical hangs. Nevertheless, you can train for one arm hangs by doing normal vertical hangs regularly, over time, your muscular endurance will improve and you will master the technique of one arm hangs. Once you’ve mastered one arm hangs, you can start making bets with your friends that you can do more than 20 pull-ups without dropping!


Related Articles:  20 pull up challenge! , 7 pull-up variations to avoid a plateau

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