5 Types Of Pull-Ups You Need To Try At Home - Awais World

Welcome to Awais World today I'm gonna be showing you five types of pull-ups you probably haven't seen before, but you absolutely need to give a try. The pull-up is one of my all-time favourite exercises. It's a compound movement that mainly engages your lats, rhomboid, biceps, forearms, and rear delts, which build some serious upper body strength and muscles, and is not only a fundamental to calisthenic, but a progression to so many more advanced exercises like the front lever, muscle-up, one-arm pull-up and a lot more. So if you're ready for the challenge and you're ready to make some serious muscle and strength gains, we're ready to get started with the first exercise.

X L-SIT HEADBANGERS

I'm gonna go for eight reps, show you what it looks like, and then break it down for you. Once you pull up on your L-sit pull-up, you wanna solidify that position, squeeze your core, squeeze the grip on your hand, and keep your feet as straight as possible the entire time, engaging your back, your rear delts, and your biceps. From there, you're gonna push on your hands and pull while maintaining that height in your pull-up and perfect form throughout the rest of your body. The L-sit headbangers can be done in two different ways, you can also pull up as high as you can, and then start going back and forth from there, or you can do it like how adjusted it pulls up high enough, just so that your head can go right under the bar and go back and forth and try to get your head pass the bar. 

X ALT. TOE TAP PULL UPS

I'm gonna go for eight reps, show you what it looks like, and break it down. There we have it, one of my favourites to do back in the day. Now, as I said before, this move was a great introduction to start being explosive on the bar. You're gonna need to pull apart, to get your hand over the bar and touch your feet. The body mechanics bring your legs into an L-sit as you pull up, to get even higher and make your pulling even more explosive is the same exact movement that we use when doing muscle-ups, explosive muscle-ups, jumping on the bar, and every other explosive muscle that moves on the pull-up bar, like the 360 muscle-ups and so much more. 

X AROUND THE WORLD PULL-UPS

X around-the-world pull-ups ups called around-the-world pull-ups. I'm gonna go for six repetitions and then break it down for you. Alright, there we have the around-the-world pull-ups, a great exercise to emphasize on each side of your back and your arms, as well as developing full control throughout every range of motion in your pull-up. It's gonna build an insane amount of strength and introduce you to one-arm pull-ups, as you can see, we're emphasizing one arm as we pull up and even when we come down And you'll notice as I'm doing the reps, I stop at four main points, that's why it's called around-the-world. 

X L-SIT TO INVERTED ROW PULL-UPS

I'm gonna go for six repetitions, and show you what it looks like. For this movement, you're gonna start off in a solid L-sit, then you're gonna lean back and raise your hips as you maintain your full body engagement until your feet reach the bar, then you're gonna row, bring the bar to your chest, come right back down, maintaining that perfect form, nice and controlled back into an L sit. Alright, so there we have it, the L-sit inverted row pull-up. This is an absolute killer exercise, if you really wanna develop some core strength, upper body strength control, and some serious muscle gains, you definitely wanna incorporate this exercise. 

X BEHIND THE BACK PULL-UPS

Hannibal for King style. I'm gonna go for five reps, show you what it looks like, and break down this last move. Alright, so there, we have it, behind-the-back pull-ups Hannibal for King style, he's the first person I've ever seen do this. And if you don't know who he is, he's an absolute legend, I highly recommend you look him up. I actually started my callisthenics journey, implementing a lot of the exercises that I would see him do. If you wanna take your point to the next level, and develop some insane pulling and strength gains, you definitely wanna incorporate this exercise. There's a reason why Hannibal for King did it all the time.