High Pull-Up

What is High Pull-Up:

The High Pull-Up is an advanced variation of the pull-up, requiring explosive power to pull your body as high as possible, ideally bringing your hips to the bar. It targets the same muscle groups as other pull-up variations but with a greater emphasis on explosive power, which can be beneficial for muscle-up training, particularly the transition phase. With sufficient height, you may even be able to skip the transition completely.

Key Benefits:

  • Explosive Power: Focuses on explosive pulling strength to bring the bar down towards hip level, enhancing power development in the upper body.
  • Functional Strength: Develops functional strength that translates to real-life activities and sports, enhancing performance and resilience.
  • Building Muscle-Up Strength: The High Pull-Up effectively prepares you for the Muscle-Up by developing the explosive pulling power needed for the transition between the Pull-Up and Dip phases. With enough height achieved in the High Pull-Up, you might even be able to bypass the transition phase altogether.
  • Portability: Can be performed using minimal equipment, making it a convenient exercise for strength training sessions both indoors and outdoors.

Variations:

  • Hollow Body Pull-Up: The Hollow Body Pull-Up is a variation where you execute the pull-up with a hollow body, engaging your core to form a straight body position throughout the movement.
  • High L Pull-Up: It is a variation of the High Pull-Up where you perform the movement with an "L" body position, engaging your core and keeping your legs straight in front of you, parallel to the ground.
  • Supinated High Pull-Up: This variation of the High Pull-Up utilizes a supinated grip (palms facing you), placing greater emphasis on the biceps muscles.

How to perform High Pull-Ups:

  • Starting Position: Hang from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
  • Execution: Begin by explosively pulling yourself up, driving your elbows down and back while limiting elbow flexion compared to regular pull-ups. Aim to bring the bar as close to your hips as possible. Lower yourself back down in a controlled manner, maintaining muscle tension throughout the descent to return to the starting position.
  • Repetition: Start with a number of repetitions that challenge you while maintaining proper form. Gradually increase as your strength improves.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise.

  • Inhale: Take a deep breath at the starting position, and/or as you descend.
  • Exhale: Exhale forcefully at the top, or gradually as you descend.
  • Explosive Movement: This exercise emphasizes explosive power. Focus on generating maximum force with each pull to achieve the deepest range of motion possible. Due to the demanding nature of this exercise, lower rep ranges are recommended for optimal benefit.
  • Pulling Cue: Imagine pulling yourself around the bar rather than directly under it. This movement resembles a lat pulldown if you're familiar with the exercise.
  • Scapular Engagement: Begin by squeezing your shoulder blades down and back (scapular depression) before initiating the pull-up. You can choose to relax your scapulae between repetitions or maintain the scapular position throughout the set, depending on your preference and training goals.
    •

    Additional Information:

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • Decreasing the Range of Motion - start on your chest height then work your way down
    • Using external force for support - resistance bands, a partner or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Doing it in an L body position
    • Getting off the bar on the top portion and adding claps or any movement while on air
    • Adding resistance - wearing an ankle weight, backpack, weighted vest or dip belt with weight plates
    • Progressing to a harder variation/exercise