Content of the Article
It is a complex exercise that requires strength and technique alike to get all the advantages it implies at the level of muscle development. There are different alterations, each and every one of them perfectly valid, but only one technique to make them properly mastered. Find out what it is and learn how to do mastery from scratch in a convenient way.
The domes demand a certain level of fitness and a good previous training. If you think the time has come to do the first series, take the time to learn the proper technique of the dominoes.
The starting position, the way to hold the bar, the grip or the rhythm of the lifting movement are essential details when it comes to avoiding injuries or to taking away the efficiency of this calisthenics exercise in which your body is your own resistance.
More muscles are involved in the pull-ups than might appear to be the case with the naked eye. The key to doing well the pull-ups is in your back muscles, in your back muscles, but also in your strong abs. In addition to this, the lower and upper body muscles are essential for good performance.
What is the best posture to do pull-ups?
Hanging yourself from the bar and also trying to climb your body in any way is a beginner's failure that can have unintended consequences. Setting the starting position is the initial step in the proper technique of domination. For this reason, you need to take a good stance to get a good grip:
- Have a powerful grip. It is your hands that will pull on all your weight, so preparing your joints, including your wrists, is essential for this purpose. Even before you start your pull-ups, do concrete exercises to strengthen your arms and hands.
- Choose the type of grip you feel most comfortable with, always and at all times keeping in mind the muscles you want to work on more thoroughly. Choose between prone or supine grip (palms face down or face up respectively), both are equally effective. It also determines the grip width (distance between the two coats). To begin to dominate, it is ideal to place them at shoulder height or with a little more openness. It is essential that you hold the bar comfortably, supporting your thumbs on it for a longer and firmer support.
- Keep your back straight or tenuously concave, your chest upright and your abdomen always and at all times contracted (essential to maintain balance and protect your lower back).
- Choose whether you want to do your pull-ups with your legs straight or with your knees slightly bent (this last case is only suitable in the case of touching the floor with your legs).
The proper technique for the execution of the domination
Once your starting position has been defined, the time has come to perform the first lifting operation. The best technique to do the pull-ups is the one that allows you to maintain an incessant rhythm throughout the whole exercise and the one that focuses the effort on your back muscles (dorsal) and not on your biceps, which, as is logical, intervene in an essential way, but they do not have to become the centre of your attention.
- At the beginning of the ascent, the body should not be absolutely straight, but rather tenuously oblique, as you must hold your head a few centimetres apart from the bar.
- Bend your arms and keep your elbows at your sides. Contract your biceps, trying to elevate yourself without tightening your neck.
- Breathing is also essential. Remember to expel the air on the ascent and also to breathe in, through the nose or mouth, on the descent and in the second of transition between 2 dominated.
- A good pull-up technique should get your chin over the bar. While doing the movement, try not to put your shoulders forward, keep your leg muscles relaxed and instead contract your abdominal and buttocks muscles.
- To gain strength and power in your muscles, the pull-ups are a perfect exercise and with the right technique, you will get the best results.