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13 Pull Up Variations – Big Back Muscle WorkoutNovember 13, 2009 on 10:39 am | In Strength Training | 34 CommentsPull and chin ups are awesome and effective exercises (and often underrated). A popular magazine (may have been Cosmo, but I wouldn’t know….) surveyed women on the most attractive muscle on a man? Bicep, abs? Nope, the back. The foundation to a big and strong back is dominating pull ups.  Muscles used during a standard pull up include: Hands, Forearms, Biceps, Triceps, Shoulders, Back, and Core. If that’s not good enough check out some of the muscle building variations below that will be get all kinds of muscles activated! (MORE TO COME CHECK OUT HOW AT THE BOTTOM) 13 Pull Up Variations So that’s cool, but now what? Let’s put these exercise variations into a workout. Warm Up 30 minute Killer Back Workout Of course I prefer an upper / lower split for my athletes, but if you want to see your back from the front…..
….it will take a little extra muscle building. - Joe Hashey, CSCS - VIDEO HELD HOSTAGEPS. I’m holding part II of the pull up variations – which get a little crazier – hostage until I reach my goal of 1000 YouTube Subscribers. So if you aren’t on board yet check it out here – Synergy Athletics Youtube. <==== If you are on board already, share this video on facebook, twitter, forums, etc!!!! As always, thanks for checking out the post.
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Located in Endicott, New York.
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I like the clapping pull-ups. That is just crazy
Comment by Chuka — November 13, 2009 #
Joe you and Smitty websites are simply the best and shows with the athletes that you bring on your to show case the tremendous job coaching you do with your athletes. My hat is of to you guy, great job and thanks for all your great work.
Durk #51
Comment by james — November 13, 2009 #
Durk – thanks very much for that massive compliment!
Comment by Admin: Joe Hashey, CSCS — November 13, 2009 #
Chuka – Its not as “hard” as you would think, but the decelerating is VERY fatiguing. I think the bottom portion, changing the momentum, is just as hard as the top!
Joe
Comment by Admin: Joe Hashey, CSCS — November 13, 2009 #
great clip dude:)
Comment by thefightgeek — November 13, 2009 #
Coach Hashey,
With regard to static stretching the pecs before pull-ups……..would this mostly be beneficial for those who are a bit protracted and tend to have issues getting full retraction and depression of the scapulae during pull-ups?
I ask this, because I was under the impression that the pecs (particularly the sternal portion) were actually synergists during pull-ups as opposed to true antagonists (by virtue of their role in humeral adduction- both sternal and clavicular portions-,humeral extension- sternal portion, and internal rotation; I had also been told that the sternal portion assists in downward rotation and depression of the scapulae, despite not having a direct attachment).
In the grand scheme of things, it probably doesn’t matter, as any potential drop off from static stretching wouldn’t be nearly as significant as many claim, but I was still curious as far as the antagonistic or synergistic role of the pecs in this movement, since it seems like they actually play a bit of both roles due to their influence in multiple planes of motion.
I’m guessing the reason for static stretching them is specifically aimed at targeting the ability to ensure scapular retraction at the mid-point of pull-up reps, in which case it probably does make 100-percent sense and once again leaves me questioning something for no good reason, hah, hah.
Comment by Jack — November 13, 2009 #
Jack,
You are correct in thinking that the pec isnt a “true” antagonist, like it would be in a row since the force changes.
However, I do include the pec stretch in there because there are rowing movements in the workout, and like you said the change to the pull up wont be even as large as 1 rep.
So the warmup is for the workout as a whole, not just the first lift in this instance.
Good questions!
Joe
Comment by Admin: Joe Hashey, CSCS — November 14, 2009 #
Great post Joe the back in my opinion are like your legs if you don’t have a strong back (or legs) your strength is worthless.
Comment by Bill — November 14, 2009 #
Bill, thanks for the comment!
Very true about the legs, its a important strength foundation.
Joe
Comment by Admin: Joe Hashey, CSCS — November 14, 2009 #
Thank you for the feedback, Coach……..I’m still working on getting that off switch (or at least an edit button) for my brain
Comment by Jack — November 14, 2009 #
Great video! Thanks! Here are some pull up variation that I do:
1. Do a pushup, jump and do a pullup
2. “around the world pullup.” do a pullup, then kip up and go around the bar.
3.kipping pullups
4. “L” pullups
5. Wear a belt and attached bands to both sides of the belt then do pull up
6. reaching pull ups. Do a pullup and then reach up with one hand.
7. Muscle up pullups – Can’t do these, but someday I hope I can!
8. ring pullups
Have fun!
Comment by Santa Monica Jack — November 16, 2009 #
Jack – Thanks for the share! Some of those variations are actually in part two (except for the muscle ups, I cant do those either….)
Joe
Comment by Admin: Joe Hashey, CSCS — November 16, 2009 #
[...] 13 Pull Up Variations went big with 50 – 5 star ratings in the first 3 days! [...]
Pingback by Synergy Athletics – Muscle and Strength Training For Athletes » It’s Better To Give Than Receive Bonus — December 22, 2009 #
[...] Pull Up Variations Part II December 27, 2009 on 6:32 am | In Strength Training | No Comments The original Pull Up Variation sent Synergy YouTube into “Juggernaut Mode.” Over 300 new subscribers this month [...]
Pingback by Synergy Athletics – Muscle and Strength Training For Athletes » Ultimate Pull Up Variations Part II — December 27, 2009 #
[...] brought my friend Rob from the 13 Pull Up Variation Video. I’m trying to be quite so I don’t wake him up, but then again he had two jobs on [...]
Pingback by Synergy Athletics – Muscle and Strength Training For Athletes » The Importance Of Strength Community — March 5, 2010 #
Joe, awesome post. Some new ones in there I havent seen. Also, all the one the guy in the yellow shirt did are CRAZY!
Comment by Deven — March 7, 2010 #
haha agreed Deven. I can do most of them…just not nearly as pretty as him!
Joe
Comment by Admin: Joe Hashey, CSCS — March 7, 2010 #
Hi joe love the site every thing you put on has helped me in my training and progress except one thing. You aways have great music is there any chance of sharing the titles with all of your subscribers and web site viewers. If yes Thank You in advance. Larry
Comment by larry moore — March 14, 2010 #
Larry – Thanks for the kind words! I usually just pick what YouTube offers as music overs – Let me get some up in a future post.
Joe
Comment by Admin: Joe Hashey, CSCS — March 14, 2010 #
13 Pull Up Variations – Big Back Muscle Workout http://synergy-athletics.com/effective-s...
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Comment by jhashey — May 1, 2010 #
[...] Ultimate Pull Up Variations Part I – I put this video out and BAM a few hundred new subscribers in just a few days. While I [...]
Pingback by Synergy Athletics – Muscle and Strength Training For Athletes » Best Strength Videos On YouTube — May 1, 2010 #
@jhashey I re-watched the chain squatting video and I look like a midget when I went right after you.
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Comment by Matt_Ladewski — May 2, 2010 #
@Matt_Ladewski haha worlds strongest midget then. Doing any meets soon?
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Comment by jhashey — May 2, 2010 #
@jhashey September. And some midgets have some world records in the lighter weight classes. Not dealift but squat and bench.
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Comment by Matt_Ladewski — May 2, 2010 #
@Matt_Ladewski ha, I did not know that. best of luck in Sept!
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Comment by jhashey — May 2, 2010 #
@Matt_Ladewski PS, that foam has come in handy when we do GHRs from kneeling on the floor.
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Comment by jhashey — May 2, 2010 #
@jhashey @jhashey Thanks. Have you tried using an exercise ball?
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Comment by Matt_Ladewski — May 2, 2010 #
@Matt_Ladewski Sounds like you are trying to get me to fall on my face…Do you have someone sit on a bench and hold your feet?
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Comment by jhashey — May 2, 2010 #
@jhashey I used a 80-90% full ball, knees on top/sides and feet against the wall. It did have a ledge. The ledge was18 inches off the floor.
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Comment by Matt_Ladewski — May 2, 2010 #
@jhashey I have pics. I will look for them
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Comment by Matt_Ladewski — May 2, 2010 #
@Matt_Ladewski ah ok, I bet I could just adjust the spotter bars in a rack and do it that way, I see what you mean now.
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Comment by jhashey — May 2, 2010 #
@jhashey
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Comment by Matt_Ladewski — May 2, 2010 #
@jhashey This might help. http://twitpic.com/1kbzmm
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Comment by Matt_Ladewski — May 2, 2010 #
@Matt_Ladewski nice, thanks for that matt!
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Comment by jhashey — May 2, 2010 #