Classic part 1: pull-ups

This is how the pull-ups finally work

Pull-ups, push-ups, sit-ups: Some sports exercises have been popular for decades - and for good reason. In our “Classics” series we introduce you to some of these all-time favorites. Here you can read how to do them correctly and shape your muscles with them. You will also find out how you can modify the exercises – for the greatest possible training success. Let's get started in part one of our pull-up series!

Pull-ups are also called pull-ups. They are bodyweight exercises, which means: With pull-ups you train with your own body weight instead of with dumbbells or other weights. That's why you can definitely integrate them into your home workout . The exercise itself is simple in theory:

• You hang yourself on a pole,
• pull yourself up until your chin is over the bar,
• and then slowly lower it back down.

Sounds really easy, doesn't it? In fact, in practice many people fail at pull-ups. Even after weeks of practice, they can't do a single pull-up. Some people get sore muscles from training , others even injure themselves during the exercise. The result: At some point they just don't feel like it anymore and give up trying to learn pull-ups.

But actually doing pull-ups isn't that difficult. And we are convinced that everyone can learn to do pull-ups . You can find out how this works and what you need here.

What equipment do I need for pull-ups?

Particularly important when learning to do pull-ups: First, decide what you want to pull up on . Depending on which equipment you choose, it influences how difficult the exercise is.

There are three different types of exercise equipment for pull-ups at home :

• Parallel grip bars : In this variation, the elbow flexors support you - such as the biceps. This means you have to work a little less with your back muscles as you pull yourself up and down on the two parallel bars.
• Classic pull-up bars : When you do pull-ups on the pull-up bar, you mainly pull yourself up using your back. Compared to gymnastics rings, this option is very stable.
• Gymnastics rings : Since the rings rotate at all times, you have to constantly try to stabilize yourself. Therefore, this variant is the most difficult in terms of coordination - you need more strength to balance.

You can permanently attach the sports equipment you have chosen to the ceiling or wall in your apartment or temporarily clamp it in a door frame. Advantages of the second variant: You don't have to drill anything and you can simply dismantle the equipment after training and store it under the bed. Gymnastics rings are also suitable for apartments because you don't have to permanently attach them. You can simply hang it on a pull-up bar in the door frame.

Apart from rings or a bar, you don't really need anything else to start training pull-ups. Except a strong will and maybe some nerve nourishment . How about the delicious Cream'n Crunchy, for example? The bar with 30 percent protein in a juicy cream filling is available in the delicious varieties Peanut Caramel and Hazelnut Nougat - perfect for in between meals or after exercise.

Once you have decided on the equipment, the next step is to choose a pull-up variant.

What pull-up variations are there and which muscles do they train?

Even though they are often used interchangeably in German: Chin-ups and pull-ups are different pull-up variants . There are two big differences between chin-ups and pull-ups. First, the exercises differ in how you grip the bar or rings. Secondly, you use different muscles.

• When doing chin-ups, your elbows point forward and your palms face you. This is also called an underhand grip. The advantage for beginners is that the back muscles are supported by the biceps in this pull-up variation. This makes exercise a little easier for you if your back is still relatively untrained.
• When doing pull-ups, your elbows are next to your torso and you use an overhand grip. To do this, turn the backs of your hands towards your face. If the distance between the hands is shoulder-width, you are mainly training the broad back muscles. If it is taller than shoulder width, you will also strengthen your shoulder muscles.

Depending on whether you choose the under or over grip for your pull-ups, you will train different muscles.

@Sanjeri/istockphoto.com

By the way : In addition to the under and over grip, there is another grip - the hammer grip. You use it when you train on two parallel bars. When gripping the hammer, your palms face each other. If you hold your hands like this, you will also strengthen the broad back muscles and the biceps. The closer the two bars are, the more your biceps work.

You see: which muscles you train with pull-ups depends on the grip and pull-up variant. But there are a few muscles that you should definitely strengthen - namely the latissimus dorsi, the hood muscle, the rhomboid muscle and the latissimus dorsi. The biceps also work when you pull yourself up on a bar.

Muscle-ups: The advanced form of pull-ups

Chin-ups and pull-ups don't make you sweat? Then try muscle-ups. With this exercise, you first do a normal pull-up and then press yourself into the parallel bar support - instead of lowering yourself back down. So you bring your upper body up so that your hips are at the height of the bar.

There are two variations of muscle-ups. Both variants train forearms, arm extensions, shoulder blade muscles as well as your back and chest muscles - but to different degrees.

• Kipping Muscle-up: With this version you do the exercise with a lot of momentum. It's certainly fun, but it's only suitable for building muscle to a limited extent. Because you mainly use the dynamic movement to get up - and not your muscle strength.
• Strict muscle-ups : If you work without momentum, these are strict muscle-ups. With them you train your muscles significantly more than with kipping muscle-ups.

This is how you learn pull-ups in just a few weeks

Before you get started, remember one thing: learning to do pull-ups is a real challenge - and takes time. It becomes easy if you follow a few simple tips.

• Set yourself achievable milestones – this will keep you motivated.
• Train regularly – about two to three times a week – and remember to take rest days.
• Pay attention to the right diet - this will help your body build muscle.

Speaking of building muscle: If you want to do more in addition to your healthy, balanced diet, try the Plant Protein protein powder in Vanilla and Chocolate Nut varieties. Thanks to the high protein content, it optimally supports you in building muscle**. It is also purely plant-based and combines selected plant proteins from peas, rice, pumpkin seeds and sunflower. This means it contains up to 22 grams of protein per serving.

This is how you prepare for the pull-ups

If you want to do pull-ups, you need strong core muscles. That much is certain. But what's more: With pull-ups, you pull your own body weight upwards. This is a movement that your muscles are probably not familiar with. After all, it hardly occurs in everyday life. Therefore our tip: slowly introduce your muscles to the new movement and build up your core muscles at the same time. Both can be done, for example, with the following exercises, for which you need a pull-up bar.

Pulling exercises in preparation for pull-ups:

• Negative pull-ups – strengthens core and arms: Place a stool, weight bench or chair under the bar. Stand on it and grab the pull-up bar. Push the stool aside with your feet or ask someone to take it away. Now you lower yourself down very slowly.
• Inclined pull-ups and ring rows – trains arms, core and back: Hang from a bar or rings at waist height. Alternatively, you can hang yourself under a sturdy dining table. You stretch out your arms. Now run your feet forward until your body is hanging diagonally in the air - and only your heels are touching the ground. Pull your chest towards the bar or rings and then release it again. Train at an angle that allows six to 12 repetitions.
• Assisted pull-ups – strengthens arms and back: Attach a resistance band to the bar. Now step into the loop with one foot or hang your bent knee into it. Pull yourself up – and let the band support you. If you have a partner available, he/she can also hold your shins while standing behind you. This has the advantage that he:she can help you individually exactly where you need the most support. Try to do at least five repetitions.

You do n't have a pull-up bar at home yet, but you still want to prepare yourself for pull-ups? Strengthen your core with classic core training - exercises that train your core, including your back and abdominal muscles. These include, for example, sit-ups, push-ups or planking, i.e. the forearm support. The mountain climber is also suitable: do a push-up position and alternately pull your left and right knees towards your nose.

Can you do ten or more controlled, slow, negative pull-ups? Is the band resistance needed for assisted pull-ups getting smaller and smaller? Then you'll soon be ready for your first real pull-up ! If, despite all the intensive preparation, it still takes a while until you master your first pull-up, don't worry. Experience shows that the time to go from zero to one is significantly longer than to go from one pull-up to two or three. This usually goes much faster. So stay tuned.

Face the challenge

As you can see, there are a surprising number of steps to the very first pull-up. Don't let this discourage you, but see the advantage: Thanks to the steps, you can always celebrate small successes - and they will motivate you until you eventually reach your goal. So use the New Year for a sporting challenge and start learning to do pull-ups today!

 

* Smart mix with high protein content, no added sugar (NATURALLY CONTAINS SUGAR).
** Proteins contribute to an increase in muscle mass.
Note: A varied, balanced diet and a healthy lifestyle are important.