Introduction
Welcome back to Pullup Expert, your go-to resource for all things pullup related. In this article, we’ll delve into the world of weighted pullups. We’ll also explore the benefits of incorporating them into your training routine. Whether you’re a fitness enthusiast or an aspiring athlete, weighted pullups can take your upper body strength to new heights.
Why Choose Weighted Pullups?
While regular pullups are a fantastic bodyweight exercise, adding external resistance through weighted pull-ups can offer even greater benefits. Here’s why this movement is worth incorporating into your workout routine:
- Increased Strength and Muscle Development: Adding weight provides a higher level of resistance, challenging your muscles to adapt and grow stronger. By gradually increasing the load over time, you’ll stimulate greater muscle development in your upper back, biceps, and forearms.
- Progressive Overload: One of the keys to building strength and muscle is progressive overload. Weighted pullups allow you to easily adjust the resistance, enabling you to consistently challenge yourself and continue making progress.
- Enhanced Grip Strength: The additional weight places more demand on your grip strength, helping you develop a stronger grip that carries over to other exercises and activities.
Performing Weighted Pullups
- Preparation: Secure a weighted dip belt around your waist, ensuring it fits snugly but doesn’t restrict your movement. Click the link to see the Harbinger Weighted Dip Belt, which I’ve used on up to 180 lbs added. However, I recommend also grabbing a carabiner and replace the ones that come with the belt. Don’t worry too much about brand, as any climbing carabiner will do the trick. If you can outlift these carabiners, you’re too strong for this world.
- Equipment: Attach a weight plate or a kettlebell to the dip belt, starting with a manageable load.
- Form and Execution: Grab the pullup bar with a grip that suits your comfort and goals, such as wide, narrow, or neutral grip. Initiate the pullup motion, focusing on engaging your back muscles and pulling your body upward. Keep going until your chin clears the bar. As a mental cue, think about lowering your elbows. Then, lower yourself down in a controlled manner, maintaining tension throughout the movement.
- Progression: Begin with a weight that allows you to perform 3-5 repetitions with proper form. As you get stronger, gradually increase the load to continue challenging yourself.
Benefits of Weighted Pullups
- Accelerated Strength Gains: By introducing additional resistance, we provide a more intense stimulus for muscle adaptation, resulting in accelerated strength gains compared to regular pullups.
- Muscle Hypertrophy: The increased resistance places greater stress on your muscles, promoting muscle growth and helping you develop a well-defined back, wide lats, and strong arms. In short, you’ll get jacked.
- Improved Functional Strength: Weighted pullups enhance your overall functional strength, making everyday activities easier and improving your performance in various sports and physical pursuits.
- Progressive Overload and Adaptation: The ability to adjust the weight allows for progressive overload, stimulating continuous muscle growth and strength improvements over time. Eventually, you’ll be so strong that regular pullups are too easy for you.
Incorporating weighted pullups into your routine can take your upper body strength and physique to new heights. Challenge yourself, increase the resistance, and ultimately become a beast.