Which Diet Is Right For You? Barstarzz Weigh In
From Youtube's best barstars to the death-defying antics of parkour to the Navy SEALs' fitness test, all impressive calisthenic feats start and end with the pull-up.
(Related: how watching Youtube in the gym makes you stronger)
Struggling? We've got some form tips to help you nail this basic military muscle-builder. Atten-shun!
How to do it
Grab the chinning bar with an overhand grip. Hang at arm's length with your legs bent at the knees and your feet crossed at the ankles.
Now pull yourself up until your chin crosses the plane of the bar, then slowly lower without allowing your body to sway.
Upper thighsKeep your legs hanging in the same position, not allowing them to sway through the movement. Don't jerk your legs upwards to give you momentum as this makes the move easier and may cause injury.
(Related: how to master the pull-up)
HamstringsIf you cross your legs it might be a good idea to give your hamstrings a quick stretch first. It's an exercise that can induce cramps in the hamstrings owing to the strain put on them when leaning forward.
FeetCross your legs behind you or keep them straight, but don't allow them to touch the floor, as this will release the tension placed on your working muscles. Use your legs to make minor balance adjustments throughout the movement.
HandsHold the bars tightly with a sturdy overhand grip that's slightly wider than shoulder-width. Ensure there's no movement in your grip as it could lead to serious injury if it falters.
(Related: 10 secrets to the perfect pull-up)
ElbowsSlowly and deliberately raise yourself by bending your elbows to a point where your chest is almost touching the bar and your head is above it.
BackKeep your back upright, with your lower back contracted. Do this by pushing out your chest as you raise yourself. When you reach the top of the movement your shoulder blades should be firmly tensed together.
Video: Brendan Meyers Instagram Highlights 2015 | Defy Gravity | Brendan Meyers
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