Over the years the obstacles on Mt. Midoriyama have grown to push the limits of the human body. One notable similarity that stands out is the emphasis on upper body strength and endurance. To help out anyone considering participation on Sasuke or any obstacle course program, as well as those just trying to better their physique, an overview of the basic pull-up has been provided. This overview will hopefully give the reader an idea about the multi-discipline acceptance of pull-ups, benefits of proper pull-up technique, and tips on how to take the pull-up further.
Pull-ups are used in physical fitness training and testing by many armed forces such as the United States Marine Corps, Air Force, Army and Navy. Various civil service programs; municipal fire departments and police departments implement pull-ups in fitness testing. In middle and high school PE courses pull-ups cause anxiety attacks in those not ready. Why is there so much across-the-board acceptance of pull-ups?
Efficiency, in the two mechanically simple movements that define the pull-up multiple upper body muscles are exercised and conditioned without the requirement of complex and expensive machinery. The pull-ups are started by hanging the body from a bar, with hands in an overhand grip (palms facing away from the body). Biceps, back, and pectoral muscles perform the pull to the bar. Once the chin clears the bar body begins a decent back to a dead hang. Making a slow controlled descent improves the efficiency of the exercise and is one way to take the technique and improving on it.
Weight belts add resistance to both the lifting and reset of the motion, they can be placed either on the waist or ankle. Another technique is the “muscle-up”. Instead of pulling-up slowly the body explosively rises to the bar, harnessing the body’s momentum the elbows straighten out and the arms push the body’s core over the bar. This variation works out the muscles not used in a pull-up.
Hopefully this article has given a new angle and ideas on how to train.
Further your understanding of the pullup at wikipedia.