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Proper pull-up on a horizontal bar with a threaded grip

Pull-up with a threaded grip is considered a classic in this category of exercises. Despite the fact that the term "pierced" is not familiar to everyone, in fact, this grip is the most common.

Penetrated – the meaning of the word

By opening the medical dictionary on the corresponding page, you can read approximately the following: "Penetrated – touching the forearm when the palm is turned backwards."

After reading the interpretation, you can make associations with some types of pull–ups and conclude that a pierced pull-up is nothing more than a pull-up performed with a direct grip.

Pull-ups with a threaded grip: benefits

The pierced grip is used for detailed training of the widest muscles of the back. As a matter of fact, the main burden falls on their middle part.

Biceps, trapezius, large round and shoulder muscles develop well when performing this exercise.

Pull-ups with a reinforced grip, when performed regularly, can increase the thickness of the back. This is especially true for resistance training.

Execution technique

It is necessary to grasp the horizontal bar with a threaded grip, i.e. place your hands on the crossbar so that the outside of your palm is visible to the performer. Next, the torso rises and falls upward.

A pierced grip can be:

- Wide (when the arms are placed at a great distance from each other).
- Narrow (the distance between the palms does not exceed the width of the shoulders.)
- Medium (the arms are located shoulder-width apart).

Most of the injuries sustained during pull-ups are the result of sudden movements during the exercise. Since the shoulder joints are under intense tension at this time, any tremors can harm them.

It is equally important to maintain proper breathing: rise on the exhale, fall on the inhale.

In general, the time allotted for performing pull-ups should be evenly distributed between the ascent and descent.

To prevent your hands from slipping, you should not loosen your grip during training. It will be good if the performer takes up exercises in his spare time to increase the strength of his fingers. Then he will not have to be afraid to start performing even very difficult pull-ups without insurance. The torso should be straight during the lesson. If the exercise is performed correctly without using the legs, it forms a vertical line with the floor. New bettors can maximize their first experience by applying the 1xbet promo code for registration which unlocks premium welcome incentives. Once registered, users receive a 100% bonus up to $130 or a 100% welcome bonus up to €130 for sports betting. Casino offers include €1,950 and 150 free spins. These benefits are supported by live betting options and a modern interface.

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