What are Helped Pull-Ups with Bands?
Regular pull-ups can be actually tough for beginners and even skilled fitness enthusiasts and can really strain your back and arm muscles. The Helped pull up is a variation of the traditional pull-up and is executed by looping one end of a resistance band like these
around the top of the pull-up bar and the other end around the feet or knees. This helps to get a little increase from the band at the bottom while still working your muscles.
Action 1: Prepare Resistance bandStart by selecting a thick resistance band of the best length and a high bar The high bar must be taller than you are.
Loop the band over the high bar and pull the other end through the loop. Adjust the length so that there is one, long loop hanging from the bar however it must not reach the ground when you are suspending from it.
The other end connected to the bar must feel secure and tight. Please remember that the length of the band might need to be changed several times to get the proper length. If you wish to loop it around your knees, the height of the hanging end of the band has to be much shorter.
Action 2: Grasp the bar.To perform assisted pull-ups, you need to hold the bar with an overhand grip. Place your turn over the bars and grip firmly. Your hands need to be positioned a little broader than shoulder-width apart. Your arms should not touch your ears.
Step 3: Placing your Feet or Knees on the BandYou can perform this exercise by looping the band around your feet or knees. Stand on a box behind the hanging band. Position your feet or knees inside the loop. You can also carry out the exercise by looping it around only one foot or knee, this will supply less resistance, making the exercise harder.
Step 4: Raise Yourself to the BarGradually pull yourself up to the bar with a constant motion. Keep your core engaged by breathing deeply. The resistance band will help you in pulling yourself up. Pull your elbows to your sides as you raise yourself. Be careful not to make swinging motions or sudden jerking motions.
Your movement should be slow and regulated. Use your upper body to pull yourself up, not your hips or lower body. Don’t press your shoes to pull your head and chin over the bar totally.
