Here’s a way to improve your stroke without the need for special facilities or gym! If the last time I taught you to push to do the push-ups, today I teach you to pull to do the PULL UPS!
Pull ups are the cult bodyweight exercises targeting the main propulsion muscle used in swimming: the LATISSIMUS DORSI! This muscle (always along with other assisting muscles) is the one that determines your stroke length (how many meters your body travels forward on each arm stroke). All the back is targeted during pull-ups, especially the TRAPEZIUS, the ADDUCTORS OF THE SHOULDER BLADES, and we should not forget the SHOLDERS and the ARMS (biceps or triceps based on the drill, as we will shortly see). The CORE STABILITY helps maintain the balance during the exercise, therefore, the abdominal/lumbar area are targeted too.
As already mentioned, there are two types of pull ups that differ based on the grip on the bar: pronated or supinated grip. The execution is the same, only the grip is different, and each one involves different muscles of the arms. The triceps are working harder in case of a pronated grip, and the biceps in the supinated grip.
Let’s talk now about the execution of the pull ups:
– Position yourself under the bar, in the center.
– Grab the bar…
