Monojit Ghosh

Pull-up exercises build upper-body and arm strength. They also strengthen back and shoulder muscles. Most people don’t include pull-up exercises in their workout regimens because they believe they are “difficult” and require extraordinary arm strength and gripping power. Though this is true to some extent, my advice is to start small by doing simple exercises on pull-up bars to build forearm grip and strength. Children also benefit from doing pull-ups, as good upper body strength will stand them in good stead in sports and games. Exercise bars installed in public parks are convenient for pull-ups. You can also install pull-up bars at home at minimal cost.

Here’s how you can get started.

Hanging

Dead hang. Hang from a pull-up bar for 20-30 seconds. Stop your body from swinging by squeezing your muscles and making the body tight. Now change your grip, and hang with your palm facing you. Hang for 20-30 seconds.

Jump pull-ups

If the pull-up bar is high, place a stable stool or chair under it. Hold the bar and jump, holding tight while trying a chin-up position. Come down smoothly without jerks. Be careful not to hit the bar. Repeat continuously ten times. Take a 30 second break and do the next set. Do at least three sets.

Hanging with bent arms

Hang from the bar and pull yourself or jump up to chin-up position, with your hands bent and hold for 10-15 seconds. Do three sets. Then do the same with reverse grip.

Jump pull-ups with slow descent

Jump to chin-up position and slowly descend to hanging position. Start with five, and slowly increase to ten.

Hanging to leg raise

Start with a dead hang, and raise both legs upwards as high as you can and descend slowly. Repeat ten times. Try the following three leg variations.

1. Keep legs straight and toes pointed.
2. Bend both legs and raise, bringing your knees as close to the chest as possible.
3. Open your legs as wide as you can, and raise them in the straddle position.

Hanging walk

Hang and slowly ‘walk’ sideways with your hands. Try to keep your body tight. If your body is swinging a lot, it will be difficult to balance. Squeeze your muscles tight for better control.

Pull-up

After you have built upper body and arm strength through these exercises, try conventional pull-ups. Hang from a bar and stop your body from swinging. Grip tightly and pull yourself up until your chin is above the bar, and descend slowly. Gradually increase repetitions.

Also read: Challenge your child to a workout!