Medium Grip Pullups (0verhand)
This is a classic standard, simple, old school pull-up. If you want to possess bodyweight strength, you absolutely have to master this exercise.
Make sure that you have mastered close grip underhand chin-ups and parallel grip chin-ups before moving on to these. However, if you have a assisted chin-up/dip tower at you gym then you can begin utilizing this exercise with assistance as soon as you would like to.
To perform the exercise, simply clasp your hands onto a regular pull-up bar at a grip that is about shoulder width overhand grip (with your palms facing away from you). Allow your arms to hang completely straight to allow a stretch in the biceps and lats and then pull yourself straight up until your collar bone touches the bar. Make sure to stick your chest out and pull your shoulders back throughout the movement as you pull yourself up. Once you reach the top, lower yourself back down under control until your arms are fully extended again and allow your biceps and lats to stretch before contracting them tightly again to pull yourself up into the next rep.
Never, bounce, jerk, kick your legs, or use momentum of any kind on this exercise. Keep it strict with high quality form throughout the entire movement to develop good solid bodyweight strength and flexibility in your upper body. After this exercise is mastered you can move on to Wide Grip Pull-ups. As you get better, you can begin adding weight by hanging it from a weight dip belt hanging around your waist or by clinching a dumbbell between your thighs as you perform the exercise.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com
Make sure that you have mastered close grip underhand chin-ups and parallel grip chin-ups before moving on to these. However, if you have a assisted chin-up/dip tower at you gym then you can begin utilizing this exercise with assistance as soon as you would like to.
To perform the exercise, simply clasp your hands onto a regular pull-up bar at a grip that is about shoulder width overhand grip (with your palms facing away from you). Allow your arms to hang completely straight to allow a stretch in the biceps and lats and then pull yourself straight up until your collar bone touches the bar. Make sure to stick your chest out and pull your shoulders back throughout the movement as you pull yourself up. Once you reach the top, lower yourself back down under control until your arms are fully extended again and allow your biceps and lats to stretch before contracting them tightly again to pull yourself up into the next rep.
Never, bounce, jerk, kick your legs, or use momentum of any kind on this exercise. Keep it strict with high quality form throughout the entire movement to develop good solid bodyweight strength and flexibility in your upper body. After this exercise is mastered you can move on to Wide Grip Pull-ups. As you get better, you can begin adding weight by hanging it from a weight dip belt hanging around your waist or by clinching a dumbbell between your thighs as you perform the exercise.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com