How to do pull-ups on a horizontal bar correctly

Pull-ups have always been considered a difficult strength exercise. The ability to pull up 8-10 times is required for admission to the armed forces of various countries, including the United States. Physical fitness tests always include pull-ups. This is the standard for all strength exercises for the back . Therefore, many want to know: how to learn to pull up ?

How to do pull-ups correctly - basic theory

The inability to pull yourself up is connected with the dispersion of your attention and the lack of a clear vision of the physiological and anatomical picture of this movement. The exercise is multi-joint and basic, and it is impossible to learn it in a barbaric way. Here, an understanding of the basic theory is necessary.

There are only two effective pull-up variations: for fitness and for quantity (military). The technique of execution is different, as are the goals pursued by these pull-up variations. In the context of today's topic, we will note only the main differences:

Fitness pull-ups specifically load the muscles of the back and arms. The emphasis is on stimulating muscle fibers and developing strength indicators. The movement is performed purely in full amplitude.

Military pull-ups are used for a different purpose developing the speed-strength characteristics of muscles due to a large number of repetitions and the corresponding technique of execution. Such pull-ups are usually called for quantity, since here the final number of repetitions will be higher than in the fitness version.

Now, knowing the classification of pull-ups, you need to determine which option is right for you. Let's note right away that you can't chase two hares. Either you work out the muscle segments of the back in perfect technique, or you use tricks and nuances to increase the number of repetitions. By combining two goals into one, you risk getting zero productivity, which we see in most fitness centers, where beginners cannot learn to pull up for years.