Pullup Training: Take your training to the next level with these tips

How To: Take Pullup Training To The Next Level

Anyone who can easily do 10 pull-ups will eventually reach the point where they just can’t go any further. The feeling of accomplishment no longer comes as quickly as it did at first and is also less tangible. Performance plateaus and the jump from 10 to 15 pull-ups is harder than expected. It requires a lot of work, commitment and above all one thing: weight. Because if you want to make significant progress as an experienced athlete, you have to dare to train with weights – this also applies to pull-ups! (Also read: Overcome Your Weaker Self: 4 Easy Tips To Get Off The Couch)

Pull-up training: more strength with more weight

You already know this from classic barbell training: the weight must be constantly adjusted. The background is the so-called super compensation. It affirms that the muscular performance passes to a new level of performance after a greater effort. This means that if you train at the threshold of your muscle performance and challenge it with new and superior stimuli, the muscle will adapt to this stimulus and become more efficient. To train with pull-ups, this means using weights.

3 ways to do a pull-up workout with weights:

  • Wear a weight lifting or dipping belt and attach a kettlebell or weight plate to it.
  • Wear a weight jacket/vest. This is the safest and most comfortable way to incorporate weights into your pull-up training. It can also be used for other bodyweight exercises like pushups or squats!
  • Use a backpack and fill it with water bottles or milk cartons. So you can try your first weighted pull-ups without much effort.

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Benefits of weighted pull-ups

If the goal is to build more upper body strength and muscle, weighted pull-ups are a must. They train strength and endurance and focus particularly on the latissimus dorsi, the large muscle of the back, as well as the rhomboids and trapezius muscles.

Of course, more weight also means you have to hold more weight on the bar. On the contrary, this means that your grip strength will improve. This is noticeable in the general pulling force, since pull-ups train not only the back but also the biceps and, above all, the forearms. (Also interesting: What helps against muscle pain? The best advice from the experts)

If advanced pull-up variations, like muscleups, are your next goal, then weighted pull-ups are a must. They offer a good starting point for increasing strength and building muscle, allowing you to slowly approach these exercises without unnecessarily increasing your risk of injury.

Pull-up workout: full body workout at home

Ready to take pull-ups to the next level? Good, then you can get started right away! Together with the Freeletics experts, we’ve created a full-body workout for you that gets you the most out of just a few repetitions and is perfect for getting started with weighted pull-ups. 5 rounds with pull-ups, push-ups and squats.


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