In this short article we will discuss the weighted pull-up and also the specific benefits that it offers strength, power, and fitness athletes when it comes to back development overall performance. In an earlier article we discussed the weighted pull-up in depth, where we differentiate forwards and backwards most typical ways to perform weighted pull-ups (with no belt/with dumbbells, or belted). Make sure to check that article out, as a few of the below benefits are dependent on ale the individual to maximally load this moment.
Weighted Pull-Up Exercise Demo
In the below video the weighted pull-up (having a belt) is demonstrated, which is completed in the exact fashion a bodyweight, strict pull-up would be done. Note, that weighted pull-ups can be done with dumbbells, belt, chains, bands, or other form of external resistance. You can take a look at another weighted pull-up alternatives in my previous article, each offering similar benefits because the ones discussed below.
4 Weighted Pull-Up Benefits
Below are four together with your weighted pull-up, a few of which are specifically brought about due to the overloading nature of the movement. Even though some below benefits can be had performing bodyweight strict pull-ups, i am not suggesting that increases in dimensions and strength will progress linearly as a lifter gains more muscle and strength. Therefore, the weighted pull-up may be used to continually progress and enhance the below benefits for just about any lifter.
Increased Back Size (Hypertrophy)
Muscle hypertrophy is often caused by increased training volume, muscular overloading, and a metabolic environment (short rest periods, moderate to heavy loading). Weighted pull-ups, for those who can successfully perform 10-15 strict pull-ups, can be a necessary exercise progression to create the needed muscle damage and overloading to make a muscle to evolve and grow. By adding load to this movement, you force stubborn muscle tissue to adapt, create more force output capacities, and ultimately grow in muscular size to account for the new increased muscular demands.
Upper Body Pulling Strength
Like any muscle group, the rear can be trained using lower reps and heavier loads when maximal pulling and back strength is the goal. This can be highly beneficial for powerlifters, weightlifters, and those individuals seeking to maximize muscular recruitment, force output, and overall upper body strength and size (often needed when deadlifting, carrying heavy loads, etc). The weighted pull-up can be simply packed with 10, 20, as well as 50+ kilograms (and much more) with the use of fat loss belt, which makes it a great upper body accessory lift to construct serious pulling strength.
Unlock Advanced Training Techniques
As you progress inside your muscle and training development, you will need to implement metabolic techniques to force muscle adaptation and also to produce new growth. Methods like drop sets, giant sets, and weighted negatives can all be done effortlessly having a weight belt/dumbbell during the weighted pull-up, making it an excellent exercise to be used when looking to boost back size and strength inside a workout.
Grip and Biceps Strength
Grip and biceps strength could be overlooked with regards to pulling strength and injury prevention. When deadlifting, for example, the grip and biceps muscles must produce a great deal of isometric force to resist the load from lengthening muscle fibers throughout the lift, creating great levels of muscle strain on a muscle group. If slack exists inside a deadlift, other muscle groups may also start to compensate, furthering any issues in technique, alignment, and force production. Exercises such as the weight pull-up can be done to improve back, forearm (grip) and bicep strength in an exceedingly specific pulling fashion while minimizing loading on other areas from the body (that is good for athletes and coaches monitoring total training volumes from compound lifts).
Build an enormous Back With-.
Here are several articles that shed some light on exercises and training strategies for gaining strength and muscle.
- The Romanian Deadlift for Bigger Hamstrings along with a Stronger Back
- The Rounded Back Deadlift: Is Rounding THAT Bad?
Editor’s Note:?David “Skip” Hardy, owner of Phoenix Custom Fitness LLC, BS Exercise & Sports Science, NASM CPT & Fitness Nutrition Specialist, had the following to add reading the above article:
“Awesome article, thanks to Mike Dewar for installing some good information on the advantages of Weighted Pull-Ups! Pull-Ups are one of the defacto standard exercises which have been employed for building strength and muscle hypertrophy for thus long, and they’re definitely not likely to die anytime soon. They’re one of the main exercises around the check list of a lot of weight training enthusiasts, whether our goal is 1 repetition or 100. It’s the simplicity the exercise that makes it such a popular milestone for us as we gauge our improvements within our Strength Training, but as Mike highlights in this article the place where you can really understand the significance of the exercise is when you begin paying attention to the facts making some alterations in the basic form. Adding another load is a such adjustment that can add variation to your workout and take your training to the next level. Its think about walk up to and including bar jump up and start pumping out rep after rep until failure, which I have seen so many people do every single day in the gym, and a completely different beast when you choose to challenge yourself using more than precisely what the body can provide you with. If you are searching to obtain yourself from that plateau, whether with increasing Strength or Muscle Hypertrophy, then take Mike’s well worded advice and find out what adding Dumbbells, a Weight Belt, or Resistance Bands to your Pull-Ups can perform to provide parts of your muscles a challenge that will have them screaming and begging for mercy.”