Australian pull-ups from a low horizontal bar. “Australian” pull-ups - technique and features of the exercise. Who are the exercises for?

“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.

The effectiveness of Australian pull-ups produces results. However, for the greatest effect, you need to know how to perform them correctly and this is what our article will be about.

Australian pull-ups are perfect as a base for moving on to or working a large muscle group, mainly the back.

Horizontal pull-ups are exercises that primarily target the lats due to the fact that they are performed on a low bar.

However, in addition to this type of muscle, which certainly creates the general background for an athletic appearance, Australian pull-ups are also aimed at training a large number of auxiliary muscles:

Abdominal muscles.
Biceps muscles.
Lumbar extensor muscles.
Diamond-shaped.
Rear deltoids.
Trapezoidal.
Large round muscles.

That is why the exercise is multifunctional.

Correct technique

To perform the exercise correctly, it is best to use a Smith machine. However, in the absence of one at hand, you can do this on any crossbar. The main condition for correct execution is the height of the crossbar from the floor. It should not exceed 0.9 m.

The step-by-step execution model is as follows:

The crossbar should be installed at waist level.
Sitting slightly under the bar, you need to grab it with a grip slightly wider than shoulder width.
Next, the legs are brought forward, the heels rest on the floor, the starting position is the crossbar approximately in the middle of the chest.
Extend your arms completely, body position should be as linear as possible.

Performing the exercise:

Exhalation is done with effort. At this time, it is necessary to pull the body towards the bar, and lower the elbows down, bringing the chest to the bar, bringing the shoulder blades together.
It is necessary to fix the position for a couple of seconds.
While exhaling, you need to gradually return to the starting position.
The exercise is done smoothly, without jerking, at the same pace.

After the basics have been mastered, you need to move on to performing the 5-count exercise. After some time, you definitely need to change the fulcrum along with the height of the crossbar and adjust the angle of your body to these parameters until it is almost completely parallel to the floor in order to work with 100% of your own body weight.

This exercise is a must-do for those who need to work on a strong upper back. As for the initial level of pull-ups, their number should be based on the athletic level of the athlete. For beginners, 6 sets of 12 repetitions are suitable. For professional athletes, these exercises are suitable for the end of a pump workout.

Among the main advantages of the exercise, 3 main ones can be noted:

Possibility of training at home.
This exercise would be optimal as preparation for classic pull-up variations.
A simple technique allows you to perform them without a trainer.

The exercise can be performed alone, without backup.

Variations of the exercise

Australian exercises can be performed in different styles, which involve focusing on one or another area of the muscles.

With bent knees

By shortening the length of the body, the exercise becomes easier. Bend at the knees will help your upper body complete the exercise by pushing your feet into the floor.

Wide grip

To remove the load from the biceps and increase it on the back muscles, you need to grab the bar with a wide grip. Among other things, this grip can load the triceps, latissimus and rhomboid muscles.

Reverse wide grip

As for the distribution of muscle load, it is practically no different from the previous one, but the advantage of this method is that due to the position of the hands with this grip, the elbows are automatically directed along the line of the body, which creates even more load on the latissimus muscles.

Narrow grip

Using such a grip, the emphasis in the muscles also shifts, but this time the main load goes to the biceps and forearms. It is necessary to understand that to perform the exercise with such a grip, maximum wrist mobility is required.

Neutral grip

For some athletes, performing horizontal pull-ups with a neutral grip will be preferable due to the involvement of the elbow and shoulder joints. For this exercise you need 2 parallel bars. You can also use ordinary beams. You can work on different angles to find the optimal load on your muscles.

With feet resting on an elevated surface

Leg-supported pull-ups

To make the exercise easier, you can raise the bar higher, and to make it more difficult, lower it as low as possible, but in any case, there is a certain limit when the body is almost on the floor, so to avoid this, you can put your feet on an elevated surface. The higher it is, the more difficult the exercise will be.

Variation "archer"

In fact, the exercise implies an analogy with archer push-ups. To do this, you need to take the starting position with a wide grip. Next, you need to move from one hand to the other, straightening your arms in turn. Due to the fact that the exercise is quite difficult, you may have to do it with your legs wide apart the first few times to keep your body straight. After some time, you will be able to perform the exercise with your legs together.

On one hand

Starting position with a narrow grip, but your legs should be wide apart. One hand must be removed from the bar and pressed to the side. The arm on which the load will be applied should be shifted on the bar closer to the center of the body. To perform the exercise, you need to tense all the muscles of the body, and then pull your chest towards the bar. It is very important when performing the exercise to avoid turning the body as much as possible, but small turns are inevitable.

Alternatives to Australian Pull-Ups

If for some reason Australian pull-ups are not easy for a novice athlete or there are some contraindications for use, then you can replace these exercises with pull-downs of the upper block to the chest. To perform these exercises, the same muscles are used, they have a similar amplitude and trajectory.

Australian pull-ups can also be replaced with other exercises:

vertical thrust in a hummer;
dumbbell or barbell row;
horizontal row in the simulator.

If there are no contraindications for health or injury, and Australian pull-ups are simply difficult, then you should not completely abandon them, you just need to make them easier to perform with the help of widely spaced legs and a decrease in the angle of the body in relation to the floor.

Contraindications and restrictions on implementation

There are only two main contraindications to performing the exercise, which must be observed:

You cannot perform exercises with existing injuries to the shoulder and elbow joints.
If there are problems or injuries associated with the lumbar region, then it is imperative to follow the pulling technique while keeping the back in a linear position.

For trained athletes, horizontal pull-ups, even with weights and high leg support, will be too easy for pumping up the back muscles, but are ideal for finishing a workout as a “pump”. However, for beginners, this will be the best option for moving on to classic pull-ups on the horizontal bar, allowing you to prepare the muscles.

Be sure to read about it

Big and strong arms are practically the No. 1 goal for those new to bodybuilding. At the same time, more experienced athletes are not averse to increasing the strength and volume of their arm muscles. So here's what to do if working with weights is not for you, but you want voluminous arms.

Contrary to popular belief, it is impossible to pump up your arms separately from your whole body. The arm muscles make up approximately 5–15% (depending on the individual characteristics and level of fitness of the athlete) of the total muscle mass and develop in conjunction with the rest of the muscles of the body.

On the other hand, the load that the arms receive during complex exercises is insufficient for active development and is inferior in efficiency to narrowly focused work.

Arm exercises should be performed no more than 2 times a week to avoid catabolic processes. Remember the need for muscle recovery and rest, this will be the key to their strengthening and stable growth.

What to do to develop arm muscles

When talking about the development of arm muscles, we primarily mean exercises for the biceps and triceps: it is the growth of these muscle groups that best affects the volume of the arms and makes you stronger.

Biceps exercises

If you want to demonstrate your pumped up body, the athlete first of all demonstrates his biceps. The biceps brachii muscle, or rather its large volumes, is what both bodybuilders and horizontal bars strive for.

1. Reverse Australian Pull-Ups

The technique of performing ordinary Australian pull-ups is probably familiar to you.

The reverse ones will be somewhat more difficult than the standard ones, the load is concentrated in the arms, the biceps are best loaded.
You also grab the bar with a reverse grip, but while hanging, your back is to it. You look at the floor, slowly lift yourself to the bar and just as slowly lower yourself.

Your body should form a straight line from heel to shoulders, no bending should be allowed. This is the only way to achieve maximum efficiency when performing reverse Australian pull-ups.

2. Pull-ups with a narrow reverse grip

Classic biceps exercise. Many neglect it, and quite wrongly. Taking the horizontal bar with a narrow reverse grip, do pull-ups slowly, working your biceps. And remember: no jerking.

3. Pull-ups with hands behind back

An extremely rare exercise in which pull-ups are performed after you take a position with your back to the bar.

The execution technique can be seen here (watch from 5:50):

The exercise is worth mastering; it literally isolates the load, forcing the biceps to take on the entire weight of your body.
Don't forget about safety precautions.

4. Horizontal pull-ups

Doing this exercise can also be difficult at first, but with just a little practice you will succeed.

Note that if you start to slide down while doing horizontal pull-ups, you need to push your chest back up to the bar and start again from that position. This style of execution will allow you to better pump up your biceps.

Triceps exercises

Some argue that the triceps are precisely 75% of the volume of the arm muscles. Perhaps these numbers are slightly exaggerated, but it is simply stupid to argue with the fact that triceps exercises are mandatory to increase arm size. Here are a few types of exercises that will make your triceps look like steel.

1. Lifting up from the forearms

Another proof that the number of variations of push-ups is almost infinite, and the potential of this exercise is enormous. Push-ups can be done at home; they do not require any sports equipment.

And get ready for your muscles to burn from tension.

2. Back push-ups (push-ups on a bench)

Classic triceps exercises. When performing, your feet can be on the floor, however, if you place them on a bench or stand opposite, the effect of push-ups will only increase.

3. Back push-ups on one arm

A more complicated version of the previous exercise for those who find push-ups too easy. The technique is the same, only push-ups are performed on one hand, while you hold the other in front of your chest.

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 the 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.