In the world of fitness, some exercises stand out not only for their effectiveness but also for their versatility. The Australian pull up is one such gem. It’s not just a way to build upper body strength; it’s a multifaceted movement that can take your strength to new heights and improve your posture at the very same time.
In this article, we’ll explore the incredible value of the Australian Pull-Up, emphasizing the importance of proper technique to maximize its benefits. Discover how this exercise, which mimics a safe and natural human movement, can be a game-changer for your fitness journey.
5 Steps to Mastering the Australian Pull Up
- Set Up the Bar
- Begin by positioning a horizontal bar, such as a Smith machine bar or TRX suspension trainer, at chest height.
- If you use a barbell in the rack, make sure you have the rack between you and the bar. Otherwise you might end up on one of those fitness fail videos
- Grip the Bar
- Stand facing the bar and reach up to grip it with your palms facing away from your body (an overhand grip) and hands slightly wider than shoulder-width apart.
- It should be noted that you can go palms up as well.
- Adjust Your Angle
- Walk your feet forward while keeping your body in a straight line from head to heels. The more horizontal your body, the more challenging the exercise becomes.
- Pull Your Chest to the Bar
- Initiate the pull by squeezing your shoulder blades together and pulling your chest towards the bar. Keep your core engaged throughout.
- Lower with Control
- Lower your body back down to the starting position, fully extending your arms and maintaining a straight body line.
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Risks of Incorrect Australian Pull Up Technique
- Posture
- Performing Australian Pull-Ups improperly can reinforce poor posture and as such lead to shoulder and elbow problems.
- Poor Core Engagement
- Letting your hips sag [or come up too high] does not teach your body how to properly use your core. This transfers to other lifts and activities in your daily life.
- Over Reliance on Arms
- Relying too much on your arms and neglecting to engage your back muscles can limit the effectiveness of the exercise for your posture and your shoulder health.
How to Get Started With the Australian Pull Up
If you’re new to Australian Pull-Ups, here’s a simple sample workout to help you get started:
- Warm-Up
- Begin with 5-10 minutes of light cardio or dynamic stretching to prepare your muscles and bring your body temperature up.
- Australian Pull Up Variations
- Perform 3 sets of 8-10 repetitions, adjusting the angle to your current fitness level. Start with a more vertical body position and gradually work towards a more horizontal position as you progress.
- Complement
- Include exercises like push ups, hardstyle planks, and different kinds of rows in your routine to strengthen both your upper body and core.
The Australian pull up is an amazing exercise to build upper body strength, improve posture, and enhance your functional fitness. It is also a great means of building strength to get to your first strict pull up [and then some].
Whether you’re a beginner or advanced trainee, our team is here to support you. Book a time to come in and chat with us and kickstart your transformation. Click HERE to set yourself up.
