{"id":43435,"date":"2019-05-23T03:00:57","date_gmt":"2019-05-23T01:00:57","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/supported-pull-up\/"},"modified":"2019-05-23T03:00:57","modified_gmt":"2019-05-23T01:00:57","slug":"supported-pull-up","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/learn\/supported-pull-up\/","title":{"rendered":"Tutorial: Superfunctional Supported Pull-Up"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">WHAT<\/h2>\n\n\n\n<p>The <a href=\"https:\/\/vimeo.com\/194329069\/b1f40bce86\">superfunctional supported pull-up<\/a> is an excellent developmental exercise for the full pull-up.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Performed with the support of a superfunctional bar, it provides a safe and scalable training for increasing pull-up skill and strength,<\/li><li>The bar allows for flexibility in position and balance. This way, the exercise can be easier or harder, depending on your goals.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">HOW<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Position the\nbar at chest height and take an overhand grip. It should be slightly wider than\nyour shoulder width. <\/li><li>While holding\nof the bar, squat down under it placing the feet slightly forwards. Position\nthe hips directly under the bar so that the torso is upright with arms\nvertical. This is your starting position.<\/li><li>Begin the\nmovement by pulling the chest towards the bar \u2013 aim to get the chin just over\nit. Try to keep the torso under the bar as you pull. <\/li><li>Slowly return\nand repeat for time or reps.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">WHY<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Mastering the pull-up can be a daunting task, especially in the absence of suitable bar equipment. <\/li><li>The superfunctional\/trapeze bar provides an excellent solution for progression by allowing a body position that is close to the pull-up position. However, you can modify it according to ability and strength. <\/li><li>The vertical position of the torso under the bar will get you used to a full body hang. The placement of the legs is also important \u2013 with the feet closer to the bar, you will be able to push into the floor to assist the pull-up; feet further away will make the pull harder. <\/li><li>The superfunctional bar is also unstable, as in not fixed. While this won\u2019t present a problem for most, it will require additional stabilization from the shoulders and core. This stabilization will help to condition the deeper muscles of the torso to be stronger as you progress towards the full pull-up.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Supported pull up\" src=\"https:\/\/player.vimeo.com\/video\/194329069?h=b1f40bce86&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n<p><br>\n<!--StartFragment--><\/p>\n\n\n<h4 class=\"wp-block-heading\">Did you like the tutorial for the Supported Pull-Up? Here are more exercises:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/evofitness.at\/en\/standing-alternate-low-pull\/\">Standing alternate low pull on the Kinesis Station<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-deep-squat-long-post-2\/\">Deep squat long post<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/med-ball-squat-jump\/\">Med ball squat jump<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/kinesis-station-low-pull\/\">Kinesis Station low pull<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/assisted-squat\/\">Assisted squat<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/superfunctional-hip-mobility-with-twist\/\">Superfunctional hip mobility with a twist<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-dumbbell-lunge\/\">Dumbbell lunge<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-push-up-hold\/\">Push-up hold<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-barbell-deadlift\/\">Barbell deadlift<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-push-up-plus\/\">Push-up plus<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-the-barbell-clean\/\">Barbell clean<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-trx-chest-flye\/\">TRX chest flye<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-kinesis-station-standing-low-pull\/\">Standing low pull on a Kinesis Station<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-hanging-twist\/\">Hanging twist<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/exercise-of-the-week-kinesis-station-deadlift\/\">Kinesis deadlift<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-row\/\">Superfunctional row<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/push-up\/\">Push-up<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-inverted-jump\/\">Inverted jump<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/exercise-of-the-week-bar-hang\/\">Bar hang<\/a><\/li><\/ul>\n\n\n<p><!--EndFragment--><br>\n<br>\n<\/p>","protected":false},"excerpt":{"rendered":"<p>WHAT The superfunctional supported pull-up is an excellent developmental exercise for the full pull-up. Performed with the support of a&#8230;<\/p>\n","protected":false},"author":4,"featured_media":43141,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Tutorial: How to perform the Supported Pull-Up | EVO Fitness","_seopress_titles_desc":"The superfunctional supported pull-up will increase strength for development of the technique to do one of the toughest exercises that exist: the pull-up.","_seopress_robots_index":"","footnotes":""},"categories":[18],"tags":[143,227,420,645,646,647,140],"class_list":["post-43435","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","tag-strength","tag-suspension-training","tag-superfunctional","tag-arms","tag-back","tag-pulling","tag-functional-training"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43435","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=43435"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43435\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43141"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43435"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43435"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43435"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}