My Favourite Bodyweight Pullups Plus Video of Hardness
- Filed under: Exercises Explained
- Date: Jun 28,2008
In Australia we commonly refer to them as heaves a.k.a. pullups and I love ‘em. Obvious benefits of lifting your body weight are great relative upper body strength and the ability to ascend obstacles for your next outdoor adventure activity, namely rockclimbing. There are a variety of heaves with overgrasp a good test of meddle - I’m maxing out at 18 at the moment. Check out the video this guy has taken his pullups to the next level. 
General Note: When the following bodyweight pullups are conducted on a wooden beam (with rounded top and flat sides) your body will be stabilised as your palms push into the beam countering your body’s tendency to swing. When conducted sequentially on a bar you body will swing. When your in the raised position your feet will swing forward. This swinging effect gains momentum but can be neutralised by swinging your legs forward whilst lowering down. Be sure not swing them forward as you go up to maximise your upper body workout. I prefer to find a flat faced wooden beam to prevent swinging and ‘cheating’ your upper body from a good workout.
Chinup/Undergrasp Pullup
On either a wooden beam or metal bar simply place your hands slightly less than shoulder-width apart with palms facing your body. Hang arms pull extension and raise until your chin is level with bar/beam. Lower under control to avoid hyperextending your elbows.
Video Demonstration @ 02:15 - 2:23
Heave/Overgrasp Pullup
Use a woodem beam/metal bar and place hands with palms facing away from body at slightly wider than your shoulders. The wider you go the harder it is however with hands closer you get a more full range of motion (more muscles worked). Raise until chest touches beam/bar.
Video Demonstration @ 00:08 - 00:14
Alternate Grip Pullup
This exercise is simple - have one hand facing away from body and the other facing in but be sure to swap grips in between sets. Heave beam/bar with hands at shoulder-width full extension. Raise until chin to bar/beam and with this your body will tend to twist to facing-out side. Lower to full extension.
Video Demonstration @ 02:05
Commando Heaves
Have hands in alternate grip roughly a hand-width apart on beam or bar. The starting position should have you hanging with both palms facing in and slighly offset with head facing along the length of the bar/beam. As you raise aim to move your head to one side of the beam/bar stopping when your shoulder nearly touches the bar/beam. Alternate your head left and right of beam with each heave. Remember with this heave one hand must be closer to your chest than the other so be sure to swap to balance the workload on each arm between sets.
Kipping Pullups
By using overgrasp, undergrasp or alternative kipping pullups can be conducted. It involves throughing the feet forward as you raise up to the beam. This motion forces your upper body rearwards and at that moment pull up to the bar. See CrossFit demonstration video. Kipping pullups satisfy the purpose to reach the peak of the pullup/heave as quick as possible. I am not a huge fan of kipping pullups as the intended muscles are not the focus of exertion for the exercise. You use the momentum from swinging and the assistance of displacing your weight through leg movement to help you to the raised position of the heave/pullup. I am happy to add them on to a heave routine but not as the prime focus exercise of the workout.
Video Demonstration @ 00:16 - 00:26
Towel Pullups
These are great for increasing your forarm grip strength. Have the twisted towel draped across the beam with equal length hanging from each side. With a short I like to wrap the ends around my hands a good two times for a solid grip. When using a longer beach towel grab the twisted towel closer to the beam/bar. As beach towels are wide more bunchs up in your hands for great grip. As your hands are close you will need to alternate your head on each repitition.
Warm-up and Cool Down
Pullups/heaves primarily work the Lats with undergrasps working the biceps. Firstly hop on a elliptical trainer or go for a short jog with over-emphasised sprinter movement (pump your knees high and full arm swings) to get your blood flowing and a mild sweat on your forehead. With each of the following stretches conduct them twice each side for approx 3 to 5 seconds for warm-ups and 10 to 20 seconds for cool downs.
Good stretchs for heaves/pullups include the following:
- Tricep Stretch - Point one arm straight up and at the elbow try to reach the opposite shoulder. Avoid touching your head with your elbow to keep pressure off your neck
- Shoulder Stretch - Move one arm across the front of your body parallel to the ground. Keep the arm straight having thumb pointing down and with the other arm pull the arm closer into the body until you feel the stretch. Touch your straight arm just behind the elbow (on the end of the tricep) with your other arms wrist. It is a simple stretch but hard to explain - good luck!
- Lat Stretch - Look up Murph Hughes for a demo of this one. Point one arm straight up and the other rest with hand on hip or palm on outside of thigh. Lean the side of the body with the straight up arm to the opposite side. You will feel the stretch down the lat (from your armpit to your waist).
- Chest Stretch - Find a wall or the frame of a door. With arm straightened just below parallel and 30 degree bend in elbow place palm of hand against wall/frame. Increase stretch and you should feel it across front of shoulder and pec. Keep elbow bent to stop hyperextension.
Happy heaving!
Stay tuned for some great heave workouts featuring the above types! PS: As I am an Aussie I will call heaves. In order Undergrasp Heaves, Overgrasp Heaves, Alternate-grip Heaves, Commando Heaves and Towel Heaves. If it ain’t broke don’t fix it!
Enjoy -Johnny