< strong>Improve your pull-up ability: hold at the bottom!

The pull-up is an essential movement in our fitness training. It is indispensable for all athletes, fitness enthusiasts or military training!

Pull-ups can well train your latissimus dorsi and biceps, abdominals, long heads of triceps, deltoid muscles, and even chest muscles. At the same time, pull-ups require strong core strength and coordination, so pull-ups are also called the king of upper body training!

There are many variations of pull-ups. Different grips, grip distances, the use of different training equipment (bars, rings) and different training rhythms will bring us different experiences

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For most trainers, it is recommended that you try different methods and techniques to perform pull-up training, which will make you stronger!

Today we are going to introduce to you a great pull-up training technique: hold at the bottom

Hold at the bottom: At the beginning of the pull-up movement, maintain muscle tension and allow your back muscles to contract isometrically!

Benefits of doing this:

When many people perform pull-ups, the bottom of the movement is a process of relaxation and natural suspension, which will It will cause you to lose better muscle stimulation and also cause the movement to lose tension! (Picture below)

When hanging from the horizontal bar, your muscles (especially the latissimus dorsi and the middle and lower parts of the trapezius) need to be full of tension to stabilize your shoulders so that you can better use the strength of your back muscles in the subsequent process. !

If you want to do pull-ups well, you must first learn to hang the horizontal bar. You can try the following exercises:

Perform two normal pull-ups, then lower to the bottom and hold for 20 seconds: straighten your arms and grasp the bar, let your shoulder blades sink, activate your back muscles (lats dorsi, lower trapezius) and keep the tension HOLD. Hang on that horizontal bar!

Training Tips:

Pay attention to maintaining a good posture, keep your chest up, your shoulders completely down, and work hard to tighten your back muscles!

You can also do this for beginners or those who lack muscle strength to complete pull-ups! Try this method, it will help you improve your pull-ups

This training can also help you improve your grip strength