How to Improve and Progress in Traction?

Hi there,

Today we're going to give you the best advice to help you improve and progress in one of the most difficult bodyweight exercises: pull-ups.

We've even created a training program for you at the end of the article, so you can become a real machine whatever your level 💪

We'll look at the perfect execution of this movement, the best equipment, techniques, training frequency and we'll end this article with a program for 3 different levels.

Let's go! 🔥 

Perfect traction execution

Too many people perform the pull-up movement incorrectly, and this impacts on its optimization and results. For it to be effective, these 3 steps must be carried out correctly: 

1. Hand placement 
2. Execution 
3. Breathing 

Hand placement

Hand placement is crucial, as it will emphasize the desired area of the back. There are 2 different holds: 

• Supination grip 
• Pronation grip 

The "supinated" grip consists of gripping the bar with the palms of your hands facing you. This grip puts a lot of pressure on the biceps and the back, whereas the "pronated" grip mainly engages the back.

Hand placement targets different areas of the back: a wide "pronated" grip puts more pressure on the lats, resulting in greater width, whereas a tight grip increases thickness. 

Now let's talk about the execution 🔥

Execution

If you want to get the best results and become a real machine, the execution of the movement must be perfect. Too many people "cheat" and don't perform this bodybuilding exercise correctly. 

To do this, simply hold your arms straight out at the start, then pull so that your chin is above the bar. Your whole body should be contracted: legs, abs, lumbar and glutes. Now you'll need to repeat this for the rest of your reps.

Tip: Control the descent and be explosive on the ascent. 

What should you do your pull-ups on?

The best is to have a pull-up bar at home or close to home (street workout park) which will enable you to train in the best conditions.

Our free-standing pull-up bar is ideal because it's adjustable from 1m05 to 2m10, so it's suitable for all body shapes and will give you excellent sensations during exercise. 

Stability and grip guaranteed!

Drawbar Eric Flag

Training technique

We'll show you the best plan for your level. 

For novices:

If you're just starting to do pull-ups and they don't seem feasible, we recommend that you first do negative pull-ups to get used to this movement, and then lighten up.

The best technique for this is to use elastic bandsThese will help you to perform your first repetitions correctly. In the beginning, the most important thing is toanchor the movement in your mind, so that you can feel the sensations and reach deep inside yourself. 

Elastic bands are also recommended for people who do a dozen or so pull-ups but can't manage to do the same number of repetitions in one set. They'll help you improve your muscular endurance and enable you to do repetitions that would otherwise have been impossible. 

It's also a good idea to start with Australian pull-ups. Little by little, your back muscles will get used to the effort, and you'll be ready to start doing straight or bent-leg pull-ups. 

For the experienced : 

If bodyweight has become too easy for you, it's time to take it to the next level 💪

The best way to make further progress is to make your sessions more complex. This can be done in 2 different ways: working with gym rings or using a weighted vest or belt. 

Gymnastic rings will create a certain imbalance in the execution of the movement, which will not only make the repetitions more difficult, but also work your muscles more deeply. 

Concerning ballast, working with a weighted vest or weighted belt will help you gain strength, muscle and explosiveness.

You can find our blog article on this subject: "Why weight yourself to progress faster?"  

Training frequency

To make rapid progress in traction, we advise you to train them at least 2 times a week. This will be imperative if you wish to see rapid results in terms of both performance and aesthetics. 

However, don't over-train yourself and risk having counter-productive sessions. Rest is also your best friend 😃

The ideal frequency would be to train 3 times a week, 1 day out of 2. This would mean training on Monday, Wednesday and Friday, for example.  

We've put together a workout program for you to follow. It may change over time, but it's a good example to follow for your first pull-ups. 

Let's go! 

Pull-up training program

Remember to warm up well before starting to avoid any risk of injury. We recommend that you perform a few wrist and shoulder rolls, as well as 1 or 2 sets of a dozen pull-ups (bodyweight or with elastic bands) before starting your workout.

NOVICE TRACTION PROGRAM

INTERMEDIATE TRACTION PROGRAM

EXPERIENCED TRACTION PROGRAM

We hope you enjoyed this article 😃

Our pull-up bar will be the perfect equipment to progress in this exercise, it will also enable you to perform various exercises such as: the muscle up, dips, leg raises and many other calisthenics exercises... it can be found in our street workout store!

See you soon, 

Eric Flag