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Question regarding muscle groups used for pull ups on bar vs pole
Hello,
I found an article about building into pull ups slowly by using a progression of hang, negatives, mini pull ups then full pull ups. They are done on a pull up bar. If you used your pole instead of a pull up bar… would the same muscle groups that are used to execute a pull up be worked?
On the pole hands would be turned inwards and come together in front of your body holding a vertical pole… instead of hands outward uncrossed from the center of the body holding a horizontal bar.
Here is the article:
http://www.womenshealthmag.com/fitness/3-pullups
Thanks in advance for anyone that may help me understand this better.
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9 Replies
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As far as I can determine from this (http://www.livestrong.com/article/35203-muscles-used-during-pull-ups/) article and the way my body feels when I do pole pull ups, it works similar muscles.
Anyway – we've used similar technique when working towards pole pull ups, only we alternate sides (we do several repeats with the right hand up, then the same amount with the other hand, because the one on top works harder), and it works 🙂
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Thanks LillyBilly! I am going to start doing this on the pole. Appreciate your reply. 🙂
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if you'er doing them on a bar, i would recommend you work on chin/pull ups (i find with palms away– chinups– i can better isolate my lats more quickly in the motion) and wide-grip chin ups, which really get right into the lats.
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Of course you can use the same progression for pull ups on the pole 🙂 This makes them more sports specific than doing them on a bar. Because of the different grips the muscles used are slightly different. But if you want to gain strength for pole – well why don't train the muscles you use on a pole. If you want to build general upper back strength for health reasons it would be best to train ALL variations (on a bar with supinated and pronated grip and different grip widths) though. Not all at once, just in the long run.
To build strength I personally would change the program in the link a bit to make it more efficient – but there's nothing wrong with it.
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Thank you Amy. I do not have a chin up bar at this time but do appreciate your feedback in case I buy one.
Thank you RoseMay. I like the the sports specific concept… I have been doing a variety of strength building pole conditioning moves on the pole… off the pole too. I'll keep chipping away at it. 🙂
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I love having a pull up bar not just for pull ups but for knee and leg raises – doing them 5-6 times a week finally gave me the core strength for aerial shoulder mounts.
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Hi Polestargazer, I need to look into investing in one. That would be a great way for me to diversify and build strength. I use the pole for my conditioning moves but my next fitness goal is doing a pull up (on a pole or bar).
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I recently bought a pull up bar that goes over the door frame. I love it. I'm working on strengthening the negatives for pull ups. So far I do palms facing me. I've done four pull ups but not completely straigtening arms in between, that is much harder. On a good day I can do two true pull ups, but also starting with a little hop up, so still cheating 🙂
I got the Iron Gym (as seen on TV). They had this one and another xtreme with more handles, etc. I didn't get the extreme version. Also want to start using it for knee & leg raises eventually.
Even with all the poling I do, these are freakin' hard!
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Wow hooked on pole!!! You are kickin butt with those pull ups! I'll check out the iron gym, thanks for the suggestion.
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