BEST PULL UPS VARIATIONS - All my favorites
In this video I’m going to show you my favorite pull ups variations!
The first exercises are great for beginners, the last exercises are only for the most advanced athletes.
The most advanced exercises are pretty stressful for the body, so I don’t recommend you to try them.
But I’m going to show you anyway.
1st exercise is the most important exercise to strengthen the pull up movement!
Australian Pull ups!
All you need is a low bar, or rings.
I’m going to show you the exercise on rings, because I don't have any low bar of the proper height.
The height is important! The lower the bar, the better the pumping!
This is (probably) the safest exercise to improve the pull up strength.
Feet on ground; the hips must be high, so that your torso is parallel to the ground.
The final goal is to help yourself as less as possible with your feet.
When the pull ups will be easy, you can start training the classic pull ups!
Shoulder width.
I do like to keep my chest opened, so I can feel it more on the back.
But you can also doing it with the proper calisthenics/gymnastic form.
With your core engaged.
I personally don’t like the pull ups with hollow position, because it stress more the shoulders if the mobility is not on point.
So I will show you only with chest opened.
Don’t forget to do the movement with 100% control and 100% range of motion.
So I just showed you the most important and basic pull ups variations.
Another great variation is the chin up!
The movement is similar to the pull up, but the grip is different.
Like in the pull ups exercise, also while doing the chin ups I do like to keep my chest opened up to the sky/ceiling.
Next Variation: Commando Pull ups!
You need a very good amount of strength on your back and arms.
Core engaged when your arms are straight, so you don’t swing too much.
My personal advice is to work this exercise with both grip and by alternating the pull up on each side of the bar.
Don’t forget to do the movement with 100% control and 100% range of motion.
This exercise stress a lot the arms!
Another great pull up variation is the…
Bodyweight Curl on rings!
When you are with straight arms, the arms must be perfectly perpendicular to the ground.
From this position you do a curl.
Great exercise for the biceps.
So, these were the most functional pull ups exercises.
Now, Let’s start with some harder variations.
Archer pull ups
The grip is wider than the classic pull up.
You pull only with one arm.
The other arm must be locked out, it helps you with the movement less as possible.
You can do the repetitions on the same side or you can alternate the arm.
A little bit stressful for the body if you don’t have a good mobility and strength.
This is a great exercise to start conditioning the body for the One Arm Pull up.
Next variation: OAP.
One Arm Pull up.
You can also do it with a neutral grip or you can do the One Arm Chin up.
I’m going to show you the One Arm Pull up.
A great bicep, back and shoulder stability is needed for this variation.
I don’t like to train this exercise, I find it too much stressful for the body, in my opinion it is just for a personal achievement.
Now let’s talk about some calisthenics pull ups variations, working with a body lever.
1st: Front Lever Pull ups.
You can work this exercise with different steps.
From the easiest to the hardest.
Tuck position! Not so much range of motion, but it’s good to conditioning the first part of the exercise.
Next, Advanced Tuck Front Lever Pull ups.
90° between abs and legs.
Good exercise if you have enough strength to do the movement.
I love it, for a good back and biceps pump.
Next One Leg Front Lever Pull ups.
Only when you already mastered the Advanced variation.
When the one leg variation is easier, there is the final goal, the skill.
Front Lever Pull ups
Just for the most advanced calisthenics athletes.
And now, the last variations of Pull ups…
Probably the most stressful variation in this video.
Not functional at all.
Back Lever Pull ups.
For body conditioning, you can start with feet on the ground, or with tucked legs.
Then you can increase the difficulty step by step as the front lever pull ups variations.
Advanced Tuck Back Lever Pull ups
One Leg Back Lever Pull ups.
Then the final one, when you have a great mobility and a good amount of strength, full back lever pull ups variation.
Too much stressful for the joints and tendons of the body (as many other exercise in this video).
The stress on the shoulders, elbows and wrists will be insane.
But I showed you anyway, because it’s one of the best variations.
I must be honest, I don’t train this movement, because I want to keep my body healthy in the long time.
As we all know, a lot of these calisthenics exercises can be dangerous for the body.
So, it’s about you and yourself only to decide if some exercises are worth the risk or not.
I hope you enjoyed this video with the best pull ups variations
if so, please press the “Like” Button.
Let me know which exercise you like the most.
Share the video with your friends.
Also, if you are interested in my Calisthenics programs with all the basic bodyweight exercises, you can visit my website
www.andrealarosa.fit where you will find different programs.
You will find a program on:
how to strengthening the core,
how to planche,
and 3 different programs with all the best basic exercises.
For beginners, intermediate and advanced athletes.
The link is in the description as always.
See you soon!
Remember: Less talk, More action.