13 Pull Up Variations - Get Your Back Strong!

http://www.synergy-athletics.com - WANT PART TWO??? SUBSCRIBE!!! Once we reach the 1000 subscriber mark I will put out another pull up, muscle building exercise video!

Pull ups and variations are great for building back strength. In this video you will see the
1. Standard pull up - build back muscle
2. Clapping pull up -explosive back strength
3. Chin up - build back muscle by switching up the grip
4. Switch ups - exlosive back strength and deceleration
5. Triangle Pull Ups - back strength forcing longer lat and back muscle contraction
6. Push Up Pull Ups - increase shoulder muscle activation and stabilization during the pull up
7. Supported one arm chin ups - Muscle challenge.
8. Rope Pull Ups - varying unstable surface and added grip strength
9. Wobble Hex Head Pull Ups - unstable surface forces concentration and activates the chest muscles (squeezing the DB)
10. DB Flat Grip DB Pull Ups - Add that grip strength out on the fingers.
11. Big Ball Grip Pull Ups - More muscle in the back and grip activated.
12. Plate Pull Ups - More grip, more back, different angles, concentration, and muscle activation.
13. Climber Pull Ups - The variety will really get the back muscles on fire!

I got some email requests to start breaking out the underground Synergy Athletics muscle building style again. There it is!

I have THREE MORE installations of the pull up series. I'm holding them hostage until I break 1000 subscribers so please share the video with your friends!

Thank you in advances!

Joe Hashey, CSCS

PS. Many are from the Bull Strength Manual - http://www.bullstrength.com




Keywords:
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Category:

Sports

Tags:

• pull up
• chin up
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• how to pullup
• how to chinup
• pull up variation
• back exercise
• back muscle
• one arm pull up
• lat exercise
• big back
• wide back
• clapping pull up
• back strength
• grip strength

[skaterkid154]

thanks for the nice video

[jhashey]

@skaterkid154 thanks for checking it out and taking the time to comment!

[phoLegit]

which doin pull ups thumb under or over bar

[jhashey]

@phoLegit under.

[AfflictionFTW]

awesome grip strengh on the guy with green shirt.

Tried the clapping pull ups and fell right on my ass

[RainMedia2]

Those push up pull ups look beast never thought about that variation before, gonna go try some now ;p good video ;)

[Xternal47]

awesome vid guys !! .. Clapping pull ups seems very difficult if your over 130kg+ =D but nice!

[Ninjastar1432]

Holy Crap Greenish yellow shirt and Triangle pull ups!!!! Green shirt doesn't look very big but hes obviously strong! My gosh...lol and Nice Video

[BrettByFlip]

I can only do like 2 regular wide grip pull ups/:

but, i can do 20 chin ups....

help?

[capsta96]

Like the variations new things I have never thought of

[TriathlonMoe]

Thanks for this vid, got some new ideas for a bit more variation now :)

[anzshanz]

excellent :))

[SilentWalk18]

I plan to do 10 to 20 pull ups 3 times every morning, each day I will change the type of pull ups, what do you think of this? I have a iron gym that can be used on the door.