Pull-up classification

The most commonly used straight grip, the straight grip uses a large number of muscles and places emphasis on the back and shoulder muscles.

Pull-up classification:

By grip type:

The most commonly used straight grip, the straight grip uses a large number of muscles and places emphasis on the back and shoulder muscles.
Reverse grip, the load falls on the flexor muscles of the arms, works the biceps perfectly.
The combined grip gives the muscles a non-standard load, helping them to work better.

By grip width:

Narrow grip. The hands are located on the bar as close to each other as possible. The main load falls on the muscles of the arms and chest.
Wide grip. The hands are located on the bar as far apart as possible. Emphasizes the load on the back muscles.
Normal (medium) grip Hands are positioned slightly wider or shoulder-width apart.
By the number of limbs involved:
On two hands.
On one hand.

By performance style:

Full. Full extension of the arms at the elbow joints, touching the bar with the chin or chest.
Not full. Not full straightening of arms at elbow joints, touching the bar with forehead or at eye level.

In terms of quality of execution:

Clean. Without help (rocking) of the body.
With swinging (cheating). With the help of the body.
By execution time:
Fast, without pause.
Slow, with a pause

By load:

With its own weight.
With extra weight.
From the platform.

Also, the type of horizontal bar, or rather the bar on which this exercise is performed, can be added to the classification. Since the bar can be straight, curved, have handles for a narrow grip, or not have them. It can be thick, thin or medium in size. Be smooth or have unevenness, be firmly fixed, or rotate - All these factors should be taken into account, since they quite seriously affect the performance of pull-ups.

Most often, athletes combine types and techniques of pull-ups to achieve their goals, be it strength endurance, power, speed or relief.

For beginners:
If you have just started or are planning to start your acquaintance with “pull-ups”, then for the correct manner of execution take the “military” standard in this exercise - these are full clean slow pull-ups with a straight medium grip on both hands, performed with your own weight on a straight bar of medium thickness until the chin or chest touches the bar.


kyle smith

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