Pull-ups with an emphasis on the legs. Reverse grip pull-ups. We study all the subtleties and secrets. Contraindications and restrictions on implementation

Horizontal pull-ups, they are also "reverse traction" (Inverted Row), some include in the progression of regular (vertical) pull-ups. As a simpler version. Such a replacement takes place because both pulling movements enter and involve the same muscles. However, the exercises are performed in different planes. Each of them has its own movement from simple to complex. And in this article we will look at the progression of specifically horizontal pull-ups.

What are the benefits of reverse thrust in general? They do not need a horizontal bar. There are tons of options for how to do them with tables, chairs and a mop, and even a sheet fixed in the doorway. And although horizontal pull-ups are inferior in accessibility to push-ups and squats, since they require at least some adaptations, you can hardly do without them in home workouts.

By the way, most are very popular now No Equipment Workouts(training without equipment) sin precisely with a small load on the pulling muscles - the upper back and biceps. So, if you are now going through, for example, or options, then keep in mind that in the future you will have to catch up in the development of traction functions. So bookmark this article.

1. Vertical Pulls

2. Vertical Pulls with a Towel

You can also attach a towel or belt to the open door handles.

3. Horizontal Rows with Bent Legs (Inverted Rows Legs Bent)

4. Inverted Rows Straight Legs

5. Horizontal Rows on one leg (Inverted Rows, One Leg Extended)

The same thing, but take one leg off the floor:

6. Inverted Rows Legs Elevated

7. Horizontal Rows with raised legs and emphasis on one (Inverted Rows Legs Elevated, One Leg Extended)

Like the previous option, we only raise one leg:

8. Horizontal pull-ups on the horizontal bar with bent knees (Tuck knees, Front Lever Rows)

This is where the advanced technique begins. Need a horizontal bar.

9.Advanced horizontal pull-ups on the horizontal bar with bent knees (Advanced Tuck knees, Front Lever Rows)

Now we push the knees forward a little and pull not to the legs, but to the stomach

10. Horizontal pull-ups on a horizontal bar with one straight leg (One Tuck Knee, One Leg Extended, Front Lever Rows)

Similar to the previous exercise, only straighten one leg:

11. Horizontal pull-ups on the horizontal bar with straight spread legs (Straddle Legs Front Lever Rows)

Similar to the previous exercise, but both legs are straight and apart. The wider the legs are spread, the easier the exercise.

12. Horizontal pull-ups on the horizontal bar (Front Lever Rows)

I specially selected videos and pictures in which people do exercises with the help of different devices and objects. It's just that I often hear complaints that there is nowhere to do traction. Guys, turn on your imagination. Don't get hung up on the equipment, think about the nature of the movement that needs to be done. Observe safety, of course.

How to use reverse thrust progression

I've already talked about using progressions when. I will repeat. You can simply select the exercise depending on the requirements of a particular training protocol. That is, if it is said that you need to do 3 sets of 20 repetitions, then take the option with which you can perform a given amount and a little more.

But if you want to reach the highest levels in horizontal pull-ups, then you should move from one exercise to a more difficult one, as soon as you can do 3 sets of 8 reps with a pause of 1-2 minutes between them (I recommend). And start the next level with 3 × 4, adding 1 repetition at each workout until you do 3 × 8 again. Etc.

Greetings, my dear roaches and fitonies! On this middle day, as usual, a technical note awaits us, and we will talk in it about pull-ups with a reverse grip. After reading, you will learn everything about the muscle atlas, the advantages and technique of performing the exercise, and also find out the degree of its effectiveness and appropriateness of using it in your training program.

So, take your seats in the auditorium, we begin.

Reverse grip pull-ups. What, why and why?

It's no secret that usually gym visitors do not like pull-ups on the horizontal bar, and all this because of the "difficult childhood". By the latter, I mean school-physical years, when one of the unloved pastimes in a physical education lesson was passing standards, which included pull-ups. No matter what class you attended - the picture was practically the same, and it was called "hanging sausages" :). I do not know how things are now with the current young generation, but it seems that "the landscape has remained hanging" unchanged. Therefore, when many beginners come to the gym, they try to avoid the horizontal bar and pull-ups, so as not to repeat the successes of the past. We, on the pages of this site, try in every possible way to fight our weaknesses, developing weaknesses. So it will be today, we will learn how to perform a non-standard version of pull-ups with a reverse grip. How we will succeed, now we will find out.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Muscle Atlas

The exercise belongs to the class of basic with the type of pull (pull) force and has as its main purpose the development of the broadest muscles of the back.

The muscular ensemble includes the following units:

• targeted - latissimus dorsi;
• synergists - brachial / brachioradialis muscles, large round, posterior delta, rhomboid, scapula levator, trapezium lower / middle, large (sternal head)/ small chest;
• dynamic stabilizers - biceps, triceps (long head).

A complete muscle atlas presents such a picture.

When performing pull-ups with a reverse grip, you can count on the following benefits:

• complex load - impact on a large muscle mass at once;
• increased basal;
• release more anabolic hormones (growth hormone, testosterone);
• development of general endurance;
• strengthening the muscles of the upper shoulder girdle;
• development of the upper back;
• development of biceps muscle strength;
• improving the situation with back problems (for example, if there is a hernia).

Execution technique

Reverse grip pull-ups belong to the class of increased difficulty and have their own characteristics. The step-by-step execution technique is as follows.

Step # 0.

Approach the horizontal bar and, jumping up, grab it with a grip slightly narrower than shoulder width and with your palms to your face. Stretch to a string, keeping your torso as straight as possible. Bend and cross your legs slightly. This is your starting position.

Step # 1.

As you exhale, keeping your elbows close to your body and your back straight, begin to pull your torso up to level until your chin is above the bar. At the top point, make a peak contraction and stay there for 1-2 accounts. As you exhale, begin to straighten your arms and pull yourself down. Return to the PI. Repeat the specified number of times.

In the picture version, all this disgrace looks like this:

In motion so ...

Variations

In addition to the classic version of the reverse grip pull-up, there are several variations of the exercise, in particular:

• narrow grip;
• wide grip;
• in the gravitron.

Secrets and subtleties

To get the most out of your exercise, follow these guidelines:

• throughout the entire movement, keep your body upright and your back straight;
• do not use cheating by swinging and helping yourself with the body;
• slowly (on 3-4 accounts) and under control (full arm length) go down and pull yourself up powerfully / explosively;
• carry out pull-ups to the position of the chin above the bar;
• use additional weights if necessary;
• breathing technique: exhalation - on effort, lifting; inhale - when lowering;
• numerical training parameters: number of approaches 3-5 , repetitions 10-12 .

We are done with the theoretical side, now let's look at some practical points.

Which grip is more effective for pulling up, direct or reverse?

Researchers from the Journal of Strength and Conditioning Research at 2015 year, they compared two types of pull-ups for the degree of activation of different muscle groups depending on the variation of the grip. And here are the conclusions. The pectoralis major and biceps muscles showed higher EMG activation when performing pull-ups with a reverse grip than with a straight one. The classic version gave a slightly greater activation of the lats and bottom of the traps.

Thus, by varying the grip within the framework of one workout, you shift the emphasis of the load and work out different muscle groups with a priority in the development of the lats.

I'm a girl, how can I not pump my back?

For young ladies, pull-ups in a gravitron with different positions of the arms and the distance between them can be the best option in working out the back. In addition to pull-ups, add a pull of the lower block to the belt and an extensor exercise - hyperextension with weight. As for the numerical parameters, then stick to the scheme 3 on 12-15 ... Try this strategy and the plunging back dresses will soon be one of your favorites.

Actually, that's all for me, we will close the shop :).

Afterword

Today we are introduced to reverse grip pull-ups. I am sure this exercise will take pride of place in your toolkit for sculpting a textured and sexy back.

That's it, goodbye, dear reader!

PS. Do you use pull-ups in your workouts, which ones?

PPS. Did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma guaranteed :).

With respect and gratitude, Dmitry Protasov.

The low bar pull-up can be used as a stand-alone exercise, or as a lead-in to more difficult traditional pull-ups. It prepares muscles, ligaments and joints for increased stress and is suitable for beginners. Experienced athletes can use this exercise to finish off the back and biceps muscles after the main workout. Let's consider horizontal pull-ups in more detail.

Working muscles

Performing horizontal, or as they are also called Australian pull-ups, you develop all the same muscles as with regular pull-ups. Collectively, these are the back (lats) and biceps. The emphasis of the load may shift depending on which grip you use and how wide your arms are.

• The wider the stance of the arms, the stronger the back works and the smaller the biceps. The narrower, the, respectively, the biceps are loaded more. The medium grip uses the arms and back evenly.
• When using the direct grip (grip from above), the back works to a greater extent, and when using the reverse grip (from below), the biceps take on the load.

If you want to work your lats or wings, pull up with a wide, straight grip. If your goal is to develop biceps, put your arms narrowly and turn your palms up, that is, use a reverse grip. Each athlete chooses a specific grip width for himself so that it is convenient to perform the exercise.

Crossbar height

If you train horizontal pull-ups for yourself, and do not pass, say, the TRP standards, then the height of the crossbar is not fixed.

Having taken the hanging position while lying (on straight arms), you should not touch the ground with your shoulder blades. This is especially true for tall athletes. The higher the bar, the easier it will be to do the exercise, since most of the body weight will go to your feet.

Accordingly, if you want a more difficult task, choose such a horizontal bar, hanging on which you will practically touch the ground. The main thing is that at least 10 cm remains between your back and the surface. If you are a beginner, it is better to prefer a horizontal bar higher. This will allow you to get used to the movement, practice your technique, and strengthen your muscles.

When passing the TRP standards, the height of the crossbar is 0.9 m for 1-3 steps and 1.1 m for 6-9 steps.

In the gym, the exercise is conveniently done in a Smith machine. Squats are the most common use in this machine, but they are great for many exercises. The height of the bar (neck) in the Smith machine is easily adjustable.

Execution technique

So, look for a horizontal bar or crossbar of the desired height. If you are doing the exercise in the Smith machine, place the bar at the desired level.

Get close to the bar, grab it with your hands and squat until your chin is on top of it. Step your feet forward until your body straightens into a string, there should be no deflections in the body - an absolutely straight line. Extend your arms and assume a hanging position while lying down. Your feet should be stable and not slip.

1. As you exhale, rise from the starting position by bending your arms. At the top, your chest practically touches the horizontal bar, and your chin rises above the bar. The body remains straight throughout the entire movement.
2. As you inhale, straighten your arms and lower yourself to the lowest point in a controlled manner. Repeat the exercise.

Horizontal pull-ups should be performed 10-12 times per set. The number of approaches is from three. Do the exercise slowly and under control, avoiding jerks and "throwing" the body down.

By gradually training the muscles of the arms and back, you can move on to a more difficult option - the classic pull-ups. Horizontal or Australian pull-ups on a horizontal bar or in the Smith machine will be a good base - they will strengthen the ligaments and prepare the muscles.

Additionally, you can use exercises such as t-bar deadlift, and linkage to develop your back muscles. For biceps, or Scott's bench curls are fine.

Good luck and productive training!

Some people have seen an athlete doing one-arm chin-ups. From the outside it looks very impressive. But it is very, very difficult to perform such a movement, and therefore auxiliary and simpler exercises have been developed that make it possible to prepare your body for stress. The standing chin-up is an effective muscle development technique.

What muscle groups does the exercise involve?

As with regular pull-ups, a large number of muscle groups will be involved in the horizontal version of this exercise. The working muscles include the following: triceps, biceps, traps, forearms, back muscles, which are called lats, as well as the back of the shoulder, that is, the posterior deltoid bundle.

This exercise becomes possible and correct only if retraction is carried out in the process. Horizontal pull-ups include extension of the deltoid regions, as well as flexion of the forearms.

Correct execution of the movement

In order to perform horizontal pull-ups, the athlete will have to attend to the presence of some kind of crossbar to hold on to. The technique for performing the movement is as follows:

1. The first thing to do is adjust the height or barbells in the Smith at a specific angle. The correct setting of the crossbar is considered if, with a grip slightly wider than the shoulders, the athlete does not reach a few centimeters to the floor.
2. from bottom to top is carried out due to the convergence of the blades. However, when the highest point is reached and the latissimus dorsi is already maximized, you need to help yourself a little with your hands in order to rise even higher. In this case, you need to spread your arms at an angle of 45 degrees in relation to your body.
3. Horizontal pull-ups to the bar should last until the athlete's chest touches the apparatus itself. At this point, the repetition can be considered complete.
4. It happens that it becomes difficult to perform the exercise and people begin to help themselves with their legs. This is strictly prohibited. In such situations, it is best to raise the bar a little higher and continue the execution correctly (from a technical point of view).
5. It is necessary to monitor the movements of the pelvis and head throughout the entire duration of the exercise. These body parts should move with the rest of the body, and not overtake or lag behind.
6. Horizontal pull-ups must be performed at full amplitude, since this exercise is initially easier than regular pull-ups. Movements in which the athlete does not touch the bar with his chest do not count at all.
7. After the body begins to descend, that is, it is in the negative phase of repetition, you must carefully monitor it. You can not abruptly "throw" your body down, you need to go down slowly, controlling the whole process.

The breathing process during the exercise

There are no special requirements for breathing during this exercise. The process of inhaling and exhaling is the same as for other power movements. That is, on inhalation, the body should descend, and on exhalation, it should rise.

How can you improve your results?

Horizontal pull-ups are a fairly simple exercise, and therefore the athlete must start progressing quickly. However, there are still some frameworks and conditions that are very important and must be observed.

Since the bar must be adjustable, you can start your workout at a 90-degree angle to the floor. With an increase in the number of repetitions, the angle must be reduced, lowering the support lower. The measure for increasing the load, that is, for changing the angle, will be the number of repetitions equal to 15, with the correct technique. Whenever possible, the load can be increased.

Exercise replacement options

Of course, this is unlikely, but it also happens that there is no opportunity to perform this exercise. If this happens, then this movement can be replaced with a pull-up on a horizontal bench.

As you can see, the execution technique practically does not change. The muscle groups involved are the same as when performing the horizontal pull-up. However, a pair of dumbbells and an ordinary horizontal bench can be found for everyone, if it is not possible to make a mobile horizontal bar.

The design that moves the bar along the highways is one of the best inventions in bodybuilding for creating an athletic figure. Although vertical lifts and deadlifts are inferior in effect to off-frame free weights, there are a number of reasons why bodybuilders prefer to use the Smith machine.

Athletes know firsthand that barbell presses and squats are traumatic. When doing exercises in Smith, you can take large weights without fear of squeezing the barbell. For belaying, there are 17 positions and several attachment hooks that fix the bar at any height.

Equipping the frame with guides relieves the athlete from involving the stabilizing muscles in the process to balance the body, as in the classic bench press. Due to one-sided exercises and increased concentration on the training area, isolated muscles are thoroughly pumped.

Work in the Smith machine simulator:

• allows you to perform technically challenging exercises;
• control movements while mastering the technique;
• work at a high pace;
• through multiple repetitions, develop endurance, strength and increase personal performance.

The main feature of the Smith machine- this is an opportunity to work out any muscle group for men and girls. The set of exercises for the simulator includes:

• different versions of presses from positions;
• cravings to the chin, bent over;
• weight squats;
• horizontal pull-ups;
• biceps lifts

To the disadvantages Smith frames refer to a limited trajectory of motion in one plane. Another minus- lack of development of stabilizing muscles. However, this problem is more about the pros. Lovers of strength fitness are more concerned with hypertrophy, and to maintain the tone of the stabilizers, they are content with and.

The photo shows one of the variants of the Smith simulator with an attached bench.

Before you start training, you need to clarify how much does the bar weigh in the simulator... Depending on the modification, the indicators have different meanings. In the counterweight model inside the frame, the starting load is close to zero. In the classic version, the weight of the bar with a belay system is 30 kg and, accordingly, the initial load will be the same.

Smith Machine Exercises for Women and Men

Bench press in the press for chest and triceps: technique

1. Place the backrest at an angle of 40-60 °.
2. Sit under the bar, bring your shoulder blades together. To avoid cheating, rest your feet on the bench.
3. Grasp the base of the shell, located at the top at arm's length, with a wide grip.
4. Remove it from the racks, lower it down to the torso.
5. As you exhale, squeeze out with force, maintaining an angle of 10 ° in the elbow bend.

Men squeeze out 12x4, girls – 8x3.

How to use the Smith Hip and Butt Trainer

The barbell squat is one of the women's favorite exercises for quick results.

1. Decide on your weight.
2. Remove the projectile from the stoppers, grab the bar with a closed grip, lower it on the trapezoid.
3. Step forward from the frame, spread your feet 40 cm, pull the body vertically.
4. Slowly sit down horizontally on the floor.
5. Return to the starting position after a moment.

When performing, women and men control the load depending on the goal:

• with a narrow position of the legs train the lateral heads of the quadriceps;
• with a wide setting - inner zones;
• with legs extended forward and placing them on the width of the pelvis create an accentuated load on the buttocks.

Number of repetitions for girls with an empty neck - 10x3. Men add weight and complicate the practice with explosive - 12x4.

Pull-ups on a low bar for the back and biceps

Pumps the broadest backs. Men and women use it in case of insufficient training for pull-ups on the horizontal bar.

1. Set the bar at the waistline.
2. Sink down with your face to the top base, grab it with a pronated grip wider than your shoulders.
3. Bring your limbs forward and rest on the heel tubercles. Make sure the bar is in the middle of your torso.
4. Straighten your arms in a ruler, twist your stomach and tailbone.
5. Point your elbows down and pull yourself up to the bar, touching it with your chest.
6. After 2 seconds with a straight body and elbows, return to the PI.

Guys perform 15x4, girls – 12x3-4.

Bent Over Lift

The basic exercise pumps the back mass, including deltas and traps.

1. Place the bar 5 cm below the kneecaps and bend them 10 °.
2. Bend at the waist to parallel with the floor and straighten your back by lifting your chin.
3. Grasp the base of the projectile with your palms down and remove from the racks. Hold it in front of you with straight arms.
4. Inhale and pull the barbell towards you with bent arms. Pull your elbows closer to your body, hold the weight with the power of your forearms.
5. After a couple of minutes, return to the starting position.

Athletes middle level work with a barbell of 30 kg, making 15x3-4. Fitonyashki 15 kg is enough. The number of repetitions and sets is the same.

Reverse Grip Vertical Biceps Curls

In the classic version, the work of the double-headed heads occurs along the trajectory of the arc. In Smith's car, lifts are caused by straight-line movements. This loads the long and short heads at the same time. Due to the reverse grip with limited amplitude, it receives a large portion of the load. The technique is designed for the pros.

1. Accept PI.
2. Grasp the base of the shell, located at shoulder level, with your palms down.
3. Remove the 60kg bar and straighten your arms.
4. With an exhalation, bend your elbows, at the climax, tighten your biceps and forearms.
5. As you exhale, gently lower it down for 4 seconds (8x4).

When performing a full body practice, following the techniques, the multifunctional trainer will help build a mountain of muscles and make you stronger.