lats exercises Crank up your Pull-Ups by using the 3-Pause method

Don't be in such a hurry to finish your pull-ups. You're missing out the REAL results pull-ups can give you.

This is the biggest issue I've seen with people doing the pull-up exercise...there is little to no focus on tension, just a focus on getting that chin over the bar as fast as possible and doing the rep as fast as possible.

I'm all for developing power, but in the long run, this will seriously limit your back development and your pull-up STRENGTH development as well.

You're blowing through the best parts of the exercise by trying to perform it too fast.

This pull-up technique is going to fix that by inserting strategic pauses into the movement.

You're going to perform a regular pull-up, pausing three times during the exercise...once at the very bottom in a dead hang, once just below the sticking point, and once just above the sticking point. THEN you'll come all the way to the top, hold briefly, then lower yourself down in one movement.

Pause #1 - Dead Hang

We're pausing here because this is the point where there is the strongest tendency to "adjust" the exercise, i.e. shorten the range of motion and skip the bottom position altogether or to utilize elastic energy to rebound out of the bottom.

By pausing at the bottom like this in a dead hang, we eliminate both issues. Just remember to not fully relax the shoulder joints...you want to maintain SOME tension in the muscles so the lats are supporting the stretch, not the connective tissue of the shoulder joint.

Now begin the movement.

Pause #2 - Below the Sticking Point

The sticking point in this exercise is when the elbows and shoulders are about 90 degrees. This is when leverage is the weakest.

So that's where we're going to stop (just below that point), in order to prevent you from using momentum generated out of the bottom to power through the sticking point, as you normally would.

Pause for a second or two, then continue.

Pause #3 - Above the Sticking Point

The rationale for this is very similar to the previous pause. As you come to the top of the pull-up, there is a tendency to finish the movement fast. This can shortchange you on muscle contraction at the top.

You're going to come up to the point just above where the elbows and shoulders were 90 degrees, then pause for a second or two....just enough time to kill all your momentum.

Now continue the rest of the way to the top.

Hold briefly at the top to complete the movement. I opted not to do a longer pause, because I wanted to put the focus on the pauses along the way up instead, in order to develop strength along the path of the movement rather than at the top.

Holding at the top would fatigue the muscles and limit the number of reps I could do using this pause technique. So that being said, you CAN pause longer again at the very top, if you like. It's not wrong.

Lower yourself down slowly and under control, back down into the bottom, dead-hang position and repeat.

It's a VERY simple concept and incredibly effective.

It's going to take ALL the momentum out of the exercise and really force you to build strength all the way from the bottom top, embracing the tension of the exercise rather than trying to get it done and over with as fast as possible.

Want more back training like this? Go to

http://www.thebestbackexercises.com

--------------------------------------------------------------------------

Want more training info like this?

Make sure to subscribe to my YouTube channel and my Facebook page for more unique exercises and unconventional training methods:

YouTube Channel ►  http://www.youtube.com/subscription_c...

Facebook ► http://www.facebook.com/nicknilssonma...

Instagram ►  https://www.instagram.com/nicknilsson1/

Websites
► http://www.fitstep.com
► http://www.madscientistofmuscle.com

Nick Nilsson
The Mad Scientist of Muscle

-~-~~-~~~-~~-~-
Want some killer bicep training? Watch: "Get Big Arms...Get a Raging Pump in Your Biceps With a Non-Stop Superset of Curls and Chins"
https://www.youtube.com/watch?v=2X2Q9...
-~-~~-~~~-~~-~-

lats exercises Crank up your Pull-Ups by using the 3-Pause method
32 Likes	32 Dislikes
1,299 views views	17K followers
Sports	Upload TimePublished on 8 Apr 2018

Related keywords

back exercises without equipment,pull ups butterfly,chinese food,weight training weight loss,back training machine,latschenhof terento,weight training near me,chin ups or pull ups,back exercises at gym,pull ups walmart,training significado,muscle spasm,fitness pal,training with hinako,lats traduzione,muscle up,muscle twitch,latsi,chin strap cover,back workouts without weights,training point,fitness your way,fat loss foods,training force,weight training at home,fat loss workout,training peaks,training deporte,latscherhof,chin ups vs curls,chin ups for beginners,back training exercises,fitness 19,back workouts at home,fitness quotes,pull ups sizes,latsche,muscle cramps,exercises things in the classroom,chintzy,muscle knots,muscle milk,pull ups benefits,weight training guide,chin ups close grip,muscle and fitness,chin ups good for biceps,fitness near me,fat loss workout plan,exercises on prefixes and suffixes intermediate level,fat loss diet for men,muscle strain,back workout routine,back training dumbbells,pull ups jumping,back training motivation,exercises present simple tense,fat loss exercises,back training at home,training wheels letra,fitness models,back training benefits,back exercises cable,fitness evolution,muscle atrophy,pull ups huggies,back workout machines,pull ups types,back exercises pdf,back workouts for women at home,weight training for runners,exercises อ่านว่า,chinstrap,weight training for beginners,back training with cable,chinstrap penguin,latschiniger alm,fitness tracker,fitness equipment,chin ups starting strength,back workout gym,latsch schwimmbad,training camp,training wheels,chinsea lee parents,fitness connection,fitness sf,chin ups everyday,latschach,back training for mass,fat loss macros,chin ups for back,back training with resistance bands,exercises using adjective,chinstrap football,back workouts for women,lats muscle,pull ups at home,pull ups workout,chin-ups exercise,weight training workouts,back training quotes,fat loss plateau,back workouts,pull ups wide grip,training center,la stampa,fitness factory,muscle memory,fat loss pills,back exercises with free weights,training mask,chins petition,training wheels lyrics,back exercise routine,pull ups 2t,chin-ups muscles worked,exercises แปลว่า,fat loss vs weight loss,pull ups 50,muscle relaxers,chin-ups sore elbow,back training with barbell,chadshinshin,fitness singles,muscle shoals,pullups bodybuilding,back exercises with barbell,fat loss diet,muscles of the body,back workout for mass,back exercises with bands,back exercises at home,fat loss meal plan,latsis,last minute,exercises for oblique,fat loss breakfast,fat loss extreme,pull ups aldi,exercises on paragraph writing,pullups and dips,back workouts with barbell,muscle pain,back training routine,muscles,weight training to lose weight,latsia,back exercise machine,chinstrap beard,chinsay,back workouts bodybuilding,training que es,chin stand,pullups vs pulldowns,exercises on conditional sentences type 1,muscles of the leg,pull ups weighted,weight training for seniors,pull ups target,back exercises for women at home,back exercises,lats tiroide,fat loss surgery,weight training for women over 50,chinese food near me,training shoes,chinski horoskop,pull ups muscles,pullups shoulder pain,pull ups costco,muscle cars,training center garmin,back workout for strength,back training frequency,pull ups 5t,exercises for pelvic floor,china bus,exercises for rotator cuff,back training session,back exercises arthritis uk,back training volume,back exercises for sciatica,fitness classes near me,weight training program,chin ups benefits,weight training vs cardio,fat loss heart rate,pullups biceps,pull ups exercise,weight training exercises,fitness 19 hours,pull ups crossfit,fat loss calculator,back exercises with weights,training me,pull ups muscles worked,exercises definition,pull ups pampers,chinese near me,back exercises women,chin ups wide grip,exercises for glute,chin ups alternative,weight training for swimmers,back workout athlean x,lats lettone,chinsea lee,pull ups diapers,fitness centers near me,weight training app,exercises แปล,muscles of the back,fitness 1440,training day,pull ups world record,back workout warm up,pull ups for back,pull ups how to do,exercises present simple,muscle cars for sale,weight training for women,training shed,china garden,latschenkiefer,lats workout,chinsuko,weight training schedule,chin ups muscles,chin ups assisted,chin ups workout,exercises and technical solution in calculus,training gym,exercises for sciatica,back training belt,fat loss forever,back exercises chart,fitness center,fat loss forever pdf,back workout with bands,back workout no equipment,fat loss tips,exercises for lower back,fitness watch,pull ups how to do more,latsch,back exercises for beginners,exercises for back best,pullups everyday,weight training equipment,weight training routines,back workouts with cables,fat loss monitor,back workouts for men,chinese to english,back workouts with weights,pull ups increase,back training t nation,back exercises for pain,exercises for lower back pain,back training equipment,weight training shoes,fitness blender,chin-ups vs pull-ups,muscle maker grill,pullups coupons,back workout dumbbells,training traduccion,pull ups vs chin ups,back training day,back exercises for mass,chin-ups for biceps,matscher alm,back training tips,chin ups muscles used,