Australian pull-up technique. Exercises Street Workout - Australian pull-ups - Street Workout - bodyweight training. Grip options for Australian pull-ups

“Australian” pull-ups are done on a bar, which should be located at waist level. This exercise is the best option for those who are not yet able to master the classic version of pull-ups, and especially for girls at the initial stage of their training aimed at improving the body. Many people are wondering how many “Australian” pull-ups will be required to prepare for regular pull-ups? As soon as you can do several sets of 10 repetitions, you can safely move on to a new stage in the training program - regular pull-ups.

However, even when you switch to the classic version, the “Australian” can be left in the program as an exercise for working the rear delts and muscles of the middle back.

“Australian” pull-ups can be combined with push-ups in supersets, given that each exercise is designed to work opposite muscles. While some muscles are recovering, others will be stressed. As an option, you can also consider combining “Australian” pull-ups with classic ones in cases where you plan to work on increasing the number of pull-ups in one approach.

Grip options for Australian pull-ups

The exercise can be performed in several variations, experimenting with grips. Interesting options:

reverse grip;
straight medium grip;
straight wide grip.

A reverse grip (when the palms are turned towards you) with a medium width involves distributing the load on the biceps and latissimus dorsi muscles. This option will be especially appreciated by beginners, as it allows you to do the exercise without much effort.

A straight medium grip (with your palms facing away from you) involves distributing the load between the upper part of the latissimus dorsi and biceps.

A straight wide grip is the best option for this exercise, since in this case the latissimus dorsi muscles will be worked most actively. In addition, during the exercise, the trapezius muscles will receive a certain load. It is better to perform the exercise with this grip at the end of the workout in order to maximally load the latissimus dorsi muscles!

You can do “Australian” pull-ups with either two or one hand. The second option is more complex, implying a certain strength and stability of the internal muscles, and therefore is not suitable for beginners. To make this pull-up even more difficult, you can also use only one of your legs as a support.

Execution technique

It is most correct and convenient to do the exercise using a Smith machine. However, if the training is planned at home, then the crossbar will do. The only condition is that it should be located no more than 90 cm from the floor. The execution algorithm is as follows:
1. Grasp the bar with the selected grip and straighten your arms completely so that your body is positioned at an angle as close to straight as possible to the floor. Press your heels into the floor.

2. Remember that you need to exhale with effort, so after exhaling, lift your body up so that your chest is a few centimeters from the bar. Control your shoulder blades - they should be contracted throughout the entire exercise so that the latissimus dorsi and trapezius muscles receive the maximum possible load in this case.

3. Exhaling, return to the starting position, while at the bottom point it is very important not to jump. Do the exercise smoothly and at the same pace in order for it to bring positive results.

When the basics of the technique are mastered, you will need to move on to the next stage - performing the exercise for 5 counts. In addition, after a while, it will be possible to experiment with the height of the crossbar, the fulcrum, adjusting the angle of the body and the floor until the moment in the starting position the body is almost completely horizontal, which will allow you to work with almost one hundred percent of its weight!

Everyone should do the exercise, especially at the beginning level, if the goal is to form a strong upper back and work the latissimus and trapezius muscles. How many pull-ups should you do? Beginners should try to reach the mark of 6 sets of 12 repetitions with different grips. Experienced athletes can use pump exercises at the end of back workouts.

The main advantages of this exercise option include three points:

You can do it at home, having at hand two identical chairs and a crossbar that can be placed on their backs.
The exercise will prepare your body for a more difficult version - classic pull-ups on a regular bar.
The technique is simple and can be easily mastered at home without a trainer.

In addition, it can be noted that such pull-ups will not require the help of an insurer and will complement home training for athletes from various sports.

Almost all athletes pay great attention to the shoulder area, so during any training exercises with loads on it are only welcome. One of the most effective and frequently used options are Australian, or horizontal pull-ups, and they can be performed both in the gym and at home, the main thing is to find a suitable, low-mounted bar. Let's learn more about this exercise and study the technique of performing it.

What muscles work?

Before you move on to low bar Australian pull-ups, make sure they will help you achieve your goal.

First of all, you should pay attention to the list of muscles that will definitely be involved in the training process:

latissimus dorsi muscles (by and large, they are responsible for the attractive appearance of the shoulder area and back);
abdominal (abs);
two-headed;
lumbar muscles (extensor muscles);
diamond-shaped;
posterior deltoids;
chest;
trapezoidal;
large round;
biceps.

By performing Australian pull-ups, you will not only increase the size of your back muscles, but also tidy up other parts of your body, making them toned and attractive.

Did you know? The last known record for the number of pull-ups, which was noted in the Guinness Book of Records, belongs to Nikolai Kaklimov. In 2016, he did 844 pull-ups (it took him 1 hour). According to some reports, his record was broken by the previous record holder Stephen Hyland, but this is not often mentioned.

Benefits and contraindications

Considering the versatility of Australian pull-ups, it is easy to see their benefits for the human body. It is expressed in:

good development of the posterior dorsal muscles and anterior pectoral muscles;
tightening the muscles of the upper and middle parts of the body, which contributes to effective preparation for more serious sports loads (for example, the classic hang on the bar);
alternate loads on different muscle groups (in a set of exercises), which allows individual muscles to rest in turn, making the workout even more effective;
simplicity of execution (allows even beginner athletes to use the exercise), without serious sports training.

Regularly performing Australian pull-ups will not only help keep the body in good shape, but will also contribute to the greater effectiveness of other exercises, of course, if a person has no direct contraindications to performing them. Harm from horizontal pull-ups is possible only if the following problems exist:

injuries to the shoulder and elbow joints;
history of lumbar injuries (for minor injuries, Australian pull-ups should only be performed in a linear position);
diseases of internal organs, with pronounced pain syndrome.

Important! Even if the pain present is not related to joints or muscles, you should not overload your body, because even light pull-ups or push-ups can worsen your general condition.

How to do

To achieve the most effective results from your workout, it is important to correctly perform all the exercises provided by the program. In the case of Australian pull-ups, much in this matter depends on the specific design and arrangement of the crossbar itself, so we suggest you look into this issue more carefully.

Grip options and bar height

Australian pull-ups can be performed in a variety of styles, focusing on different muscle areas, and the most popular variations are generally considered to be:

Important!In most cases, it is better to avoid sharp turns of the body, which will ensure the “purity” of performing pull-ups.

Execution technique

The classic execution of Australian pull-ups requires the athlete to perform several sequential actions:

Having chosen a crossbar with a height of no more than 90 cm, we install it on the supports so that it is no higher and no lower than the belt line.
Having sat under it a little, we grab the bar, while spreading our arms a little wider than the shoulder line, bring our legs forward and rest on the floor (the crossbar is approximately at the level of the middle of the chest) - this is the starting position.
We fully align our arms so that the body position becomes as linear as possible.
As you inhale, pull your torso towards the bar, simultaneously lowering your elbows and bringing your chest to the bar (shoulder blades are brought together).
We linger in this position for a few seconds.
As you exhale, we gradually return to the starting position and repeat the exercise again.

Video: Australian pull-ups: technique Once you have mastered the basic version of the execution, you can move on to more complex techniques of Australian pull-ups, changing the fulcrum, body position and height of the bar, each time adjusting the angle of your body to them (if possible, it is worth achieving work with almost 100% of your own body weight ).

Important! All movements should be smooth and performed at the same pace, without jerking.

How to make it more difficult

Over time, such pull-ups may seem like a very easy task, so already experienced athletes try in every way to complicate them in order to pump up their muscles even more. You can do this in different ways:

choose a low crossbar for training (it is advisable to reduce its height gradually so as not to end up horizontally on the floor in the lowest phase of the exercise);
place a high support under your feet: the higher the surface for support, the harder it is to pull your chest to the bar;
pull yourself up with only one arm, moving the other behind your back or placing it on your side;
lean on only one leg, placing the other on the supporting leg.

In addition, in the process of performing exercises, even a novice athlete can notice the most “heavy” angle of inclination of the body, and if in the initial stages of using Australian pull-ups they try to avoid it, then in the future it is precisely this “uncomfortable” position that will help pump up even more.

Secrets and subtleties

Australian pull-ups only at first glance seem to be a very simple exercise, and without knowing the intricacies of their implementation it will be very difficult to achieve your goals. Among the main secrets of success in this case are the following:

the torso and legs should be placed at right angles (no deflection of the body or additional load on the back should be allowed);
all actions are performed smoothly and softly, without sudden jerks (uncomfortable body position or sudden changes can lead to pinched nerves or sprained ligaments);
for a more complete impact on the latissimus dorsi muscles, it is necessary to monitor the position of the shoulder blades: they should not change it in the process of pulling up;
The maximum increase in back can be achieved only by touching the bar with the thoracic region (touching with the stomach or neck will not allow you to get the desired result).

Did you know? Not only people, but also some animals can do pull-ups on the bar. At home, hamsters will be very interesting in this regard, and in order to stimulate rodents to such an activity, it is enough to hang some kind of treat at a certain height from the “horizontal bar”.

Correct execution of Australian pull-ups guarantees not only an increase in muscle mass, but also improved health and increased overall tone of the body. For this reason alone, it is worthwhile to carefully understand the technique of the exercise and perform it regularly, including it in the general training program.

Video: Australian pull-ups

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Australian pull-ups are a variation of horizontal hanging rows. Holding your hands on the bar, which is approximately at waist level, hold your body at a 45-degree angle above the floor, resting your heels, then, bending your arms, pull your body towards the bar.

Touching it with your chest, return to the starting position. This is the Australian pull-up. Why they are called this way is not known exactly, but this name is firmly entrenched among athletes.

There are several varieties of their implementation: both for beginners who do not yet know how to fully do pull-ups, and for diversifying the load and developing the muscle corset of experienced athletes. Australian pull-ups are also called horizontal or, less commonly, reverse pull-ups. Although, in fact, they are rather the opposite of push-ups.

To perform them, you need a crossbar, the height of the waist or pelvis - this can be a spacer horizontal bar in the hall or at home, a horizontal bar on a children's or sports ground, even a fence of a suitable height in the park. Almost every school stadium has parallel bars. There are many options.

Execution technique

Step up to the bar and grab it firmly with your hands, using a roughly shoulder-width grip, and walk your feet forward until the bar is above you, at chest level, and your body is straight at about a 45-degree angle with your heels touching the floor. This is the starting position.
Slowly bending your arms, pull your body towards the bar. Try to keep your back straight and bring your shoulder blades together.
Having touched the projectile with your chest, freeze for a few seconds.
Slowly straightening your arms, return to the starting position.

You can start with 5-7 movements in a row; for full training, you need to perform 10-15 pull-ups in 3-5 approaches.

Basic mistakes

Sharp jerks when performing. This is fraught with injuries to the shoulder and elbow joints.
“Sinking” of the pelvis downwards. Make sure that the body is straight, like one line: from the crown to the heels. Imagine having a board or cabinet door attached to your back!
Wiggle your body from side to side or up and down, especially on the last sets when you are already tired. It is better to do it fewer times, but correctly.

What muscles are involved?

Latissimus dorsi muscle.
Deltoid.
Trapezoid, infraspinatus, rhomboid.
Pectoral muscles.
Biceps.
Abdominal muscles.

Benefits of performing Australian pull-ups

Help beginners learn how to do pull-ups.
Like no other exercise, it develops the strength of the pulling muscles of the upper body: latissimus, pectoralis, biceps, shoulders, etc.
One of the best exercises for shaping the “relief” of the back, especially when performed with a wide grip.
The part of the back muscles that is responsible for maintaining correct posture is trained.
Balance.

Australian pull-ups at home

Spacer bar in the doorway, adjustable in height.
A door or ceiling horizontal bar with a long strap across it. Grab its ends and pull yourself up. You can also use 2 long towels.
TRX rings or loops attached to a door pull-up bar, lowered to waist level.
Mop. Take two chairs and place them with their backs facing each other. Place a mop between the chairs and place something heavy on the seats, such as a stack of books, for stability. The improvised projectile is ready!

There is a horizontal bar on the site in front of the house, but I’m shy in front of everyone... while I’m doing Australian pull-ups with a mop at home.

Execution options:

1. Reverse grip. You grab the apparatus not from above, as with straight pull-ups, but from below. The exercise makes the exercise somewhat easier, although for many, on the contrary, a straight grip seems easier.
2. On rings. When using gymnastic rings, the matter is complicated by the instability of the apparatus - it is more difficult to maintain balance and not wobble. Suitable for advanced athletes.
3. On uneven bars. You can hold on to either one crossbar, as usual, or two at once - there is a variety of load options.
4. Wide or narrow grip. By varying the grip width, you can transfer the load from one muscle group to another: in a wide grip, the latissimus dorsi is most involved, in a narrow grip, the biceps and other muscles of the forearm are most involved.
5. On one hand. Complicated option. At the same time, one hand is removed from the projectile and pressed to the side. Try to avoid turning your body.

The higher the apparatus, the easier the exercise, and vice versa, the lower, the more difficult - the more weight you have to lift from the ground.

How can you replace Australian pull-ups?

If a suitable projectile is not found, you can replace horizontal pull-ups with other types of horizontal or vertical pull-ups:

or bent over barbells. The main thing in the exercise is to keep your back absolutely straight in an inclined position.
Chest thrust row. You need to lie with your chest on a low bench and lift dumbbells or a barbell from the floor. At the same time, the load on the back is almost completely removed - an exercise option for recovering from injuries.
Horizontal row in the simulator or.
on a high horizontal bar.

Pull-ups are the king of upper body exercises.

If you don’t know how to do pull-ups yet, try lighter versions with a chair or with the help of a partner, or “negative” pull-ups - i.e. straightening the arms from a hanging position with bent arms, chin at the bar.

Contraindications for use:

Injuries to the elbow and shoulder joint.
Injuries or conditions following injuries to the lumbar region.

If you don't have any, you can work out as much as you can, using Australian pull-ups in your workouts to balance out horizontal presses, for finishing sets, or to prepare for full pull-ups.

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If you are just starting to get involved in a healthy lifestyle and sports, it is usually difficult to perform many exercises due to lack of preparation and lack of basic practical knowledge. The task with the crossbar is included here first of all. In order to perform Australian pull-ups efficiently, it is necessary to take a serious approach to studying the theoretical foundations and practical data of individual points.

This is exactly what we will do today. Now let’s look at what the benefits of such exercises are, who can do them and who can’t, what muscles are involved, and how to do pull-ups on a low bar correctly.

Who are the exercises for?

The horizontal pull-up technique is quite easy, which is why it will be an excellent opportunity for people who are just starting to exercise. This option is perfect for girls who find it difficult to pull themselves upright. If a man wants to visually enlarge his back, then this option would be ideal, since the biceps will also work, which is important.

If we talk about professional athletes, fighters and boxers also practice this type of exercise, because in this way they improve their results.

What advantages does the technology have?

Horizontal pull-ups affect the following parts of the body:

superficial muscle of the shoulder;
muscles of the trapezius type;
press;
muscle-tendon septum between the thoracic and abdominal regions;
broad muscles of the posterior surface of the body;
biceps;
infraspinatus muscle and diamond-shaped muscle.

If you need to tone up the front and back muscles of your torso, then this is the best option for you. Since the muscles do not work all at once, but in a set of exercises, they get enough time to rest. The approach under consideration will help bring you high results, which is very important both at the initial stage and in the future.

Execution technique

It is best to use the Smith machine. However, if you are going to work on yourself and your body at home, then a pull-up bar is a good option. The main condition in this case is the location at a distance of no more than 90 cm from the floor. How to perform Australian pull-ups:

Grab the bar in a way that makes you feel comfortable. Make sure your arms are completely straight and your body is at a right angle to the floor. The heels should touch the floor.
Please note: the correct frequency of the inhale-exhale technique must be observed. It is necessary to exhale when lifting the body. The chest should touch the bar at this moment. Keep an eye on your shoulder blades: they should be retracted throughout the entire procedure as you work your body so that all the necessary muscles receive a load.
After you exhale, you need to return to the position you had at the very beginning. Attention! Try not to jump at the end point, as this will only hurt yourself. If you want to get a positive result, then do not make sudden movements, but try to follow smooth movements.

Having familiarized yourself with the basic requirements, you need to begin to act according to the next stage - perform exercises for 5 counts. If you want to increase the load, then change the height of the crossbar. Try to also watch the inclination of the body, since at the initial stage it will not be horizontal, which will help train with everyone.

Australian pull-ups will help you feel masculine and strong because it will work your lats and trapezius muscles, but this is only possible if you don't skip workouts and do it every day.

How many pull-ups to do to achieve the best effect?

Those who are just starting to practice should do 6 sets of 12 repetitions with different grips. Athletes who have been involved in this field for a long time are advised to do this exercise after general training.

What are the positive characteristics of Australian pull-ups:

You can practice at home if you have several chairs nearby that are equal in height and a crossbar that can be placed on their backs.
This type of training helps prepare the body for the next option - moving on to more serious and difficult exercises.
The technique is quite simple and does not require much effort.
You do not need to find someone to back you up, since the exercises are quite simple and do not pose any particular danger.

How to do a grip

Pull-ups on a low bar require the following grip:

back;
straight;
straight wide.

Pull-ups from hanging on a high bar will help increase biceps, if you choose the first method. If you are going to do pull-ups on a low bar so that the latissimus dorsi muscles gain strength, then the last option will be good.

Basic mistakes

Not everyone does horizontal pull-ups correctly, so we decided to look at some mistakes made by beginner athletes:

deflection of the body and additional stress on the back: the body and legs should be at right angles, only in this way will you achieve success;
technique with jerks: you should try to do all actions slowly and smoothly;
shoulder blade extension: if you want to transform your latissimus muscles for the better, then watch your shoulder blades and keep them in the same position;
touching the bar in the neck or abdomen: your back will increase in size if you reach the bar with your chest.

Horizontal pull-ups are quite simple to perform. If you perform hanging pull-ups lying on a low bar, your health will begin to improve, over time you will feel a surge of energy, you will feel that your back has become stronger and stiffer.

We recommend that you also read the article on the topic - how to do pull-ups on a horizontal bar. There you will learn what grips exist to pump up your arms, back, as well as chest and shoulders. Follow our recommendations and exercises and become healthier.

Australian pull-ups are the easiest and fastest type of exercise to master, which does not take away from their effectiveness, even at serious levels of fitness. If for beginners in calisthenics this exercise is suitable for gaining strength, then at higher levels the Australian pull-up will allow you to achieve a pump effect at the end of your workout. Well, let's go ahead and enrich our arsenal.

Australian pull-ups - what muscles work

Anatomy of the back muscles

For Australian pull-ups, we will need a low horizontal bar or parallel bars, the main thing is that the bar we have to hold on to is just below our chest. Changes in the load on the muscles, depending on the grip, occur in the same way as in the others, but with not much nuance, but first things first.

Australian pull-ups can be performed:

reverse (palms facing you), medium grip, here the main load falls on the biceps muscles and the entire length of the latissimus dorsi muscles, excellent for beginners;
straight (palms facing away), medium grip, here the load is distributed evenly between the biceps and the upper part of the lats;
with a straight, wide grip, in my opinion, this is the best type of this exercise, the main emphasis falls on the latissimus and trapezius muscles (which is not the case with other types of pull-ups, except for one of the most difficult ones - pull-ups behind the head). I use this grip at the very end of my back workout to finish off my lats and work my traps, doing 6 failure sets with a one-minute break.

Australian pull-ups - execution technique

As mentioned above, we will need a crossbar at a level just below our chest. Grab the bar, lower yourself down, plant your feet firmly (all this is shown in the picture). Start by using your arms to pull yourself up with the center of your chest to the bar, at the top point, tense your trapezius muscles, bringing your shoulder blades together, and slowly lower yourself. Throughout the entire execution, concentrate on working the muscles and maintaining the line of the body, not allowing the pelvis to sag.

When and with what to do it

I included Australian pull-ups in, in fact, the formation of the future strong upper back (trapezius, lats) begins with them. For beginners, I would advise aiming for 6 sets of 12 slow full repetitions with a straight, wide grip, then moving on to regular pull-ups.

I myself use this exercise, as I said above, for pumping at the very end of back training. Since this exercise has a finishing role, all six approaches are failures, and in each approach I slightly increase the speed of the exercise.

How you use this exercise, you can share in the comments. If you were interested in this material, I would be grateful for distributing it on social networks, you can do this using the buttons below, and also subscribe to blog updates.

Good luck in training, a strong body and a powerful will.