Can you already perform pull-ups very proficiently and are looking for some new fun advanced variations to add to your pull-up toolbox? If so, this feature is just for you.
This week I’m sharing 5 advanced pull-up variations you might not have tried before. While these exercises might be unique and fun, many serve a purpose. In fact, some of these exercises will actually help troubleshoot breakdowns in form even the most advanced experience.
In terms of form, regular pull-up form applies (so I’m not going to break down proper form in this article). But I do discuss proper pull-up form in these two articles:
#1) Two Finger Pull-Ups
In this advanced pull-up variation you will perform the exercise using just two fingers per hand.
While this variation might seem flashy, it absolutely serves a purpose. If you are performing pull-ups correctly, the muscles in your mid and upper back, not your arms, should be doing the majority of the work.
Rather than initiating and performing the exercise with the muscles in the mid to upper back, and using the correct scapular movement, many people perform most if not all of the exercise using their arms.
This can lead to poor performance, and in some cases, unhappy joints and muscles.
This advanced exercise forces you to stop relying on your arms, and is cool to do!
If using two fingers per hand is too challenging, start out using three fingers per hand, and remove a finger or more when you are able.
#2) Band Resisted Pull-Ups
Most people have heard of performing pull-ups using band assistance, but I bet very few have heard of performing pull-ups while using band resistance.
In this advanced pull-up variation, rather than using a band for help, you will use a band to make the exercise significantly more difficult.
Adding in the band component increases the demand for upper body strength, shoulder and scapular controlled mobility, lumbo-pelvic stability (you will really have to use your anterior core muscles to prevent your lower back from arching and ribcage from flaring), and grip strength.
As the band is resting on your feet, this essentially forces you to dorsiflex your feet, fully extend your knees, and engage the muscles in your quads and glutes. This is how I coach people to perform pull-ups. I like to fasten a band so it is across the base of a squat rack, and is resting on your forefeet.
Ideally, there should be tension in the band for 100 percent of the movement. You may increase the tension by using a thicker band, or by attaching the band so it is lower down in the squat rack (this will especially increase the tension in the top position and during the initial part of the eccentric component).
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#3) Pull-Up Hanging Leg Raise Combo
Here is an awesome exercise I got from Shawn Adair. This exercise combines pull-ups and hanging leg raises.
Essentially, you want to perform a regular pull-up. But, during the eccentric component as you are extending your elbows and are protracting and upwardly rotating your scapulae, you will also perform a hanging leg raise.
As you can see, this exercise requires a LOT of lumbo-pelvic stability.
Make sure you do not allow your lower back to hyperextend or ribcage to flare.
Do not perform the hanging leg raises by using momentum, or by kipping. Keep your form strict!
#4) Pull-Ups While Balancing Book On Head (or other object)
This advanced pull-up variation involves performing pull-ups while balancing a book or other object on your head.
While this looks like a circus act, I have a very clear rationale for doing this.
When MANY people perform pull-ups (or chin-ups), rather than completing the rep by using the muscles in their mid and upper back and using the correct scapular movement, they fall short of completing the rep, and instead reach up to the bar with their chin. This is not a complete rep!
This exercise helps correct this common mistake as the second you lose the correct head and neck positioning, the book or other object will fall.
Also, if you do not perform the entire exercise with control, and proper form, the book or other object will likely fall.
So if you swing, kip, or lose the correct body positioning, you will likely pay the price…
#5) Pull-Ups With Shoe Removal And Single Arm Hang
This pull-up variation, which I was challenged to attempt a few months ago, involves hanging from the bar using a single arm, removing one shoe, performing pull-ups while balancing the shoe on my leg, then removing the other shoe while hanging from the bar using the other arm, and then performing more pull-ups while balancing both shoes.
While this exercise IS showy, it requires a lot of grip strength, shoulder and scapular stability (in hanging arm), shoulder and scapular controlled mobility (during the pull-ups), grip strength, and lumbo-pelvic stability.
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