The pull-up is probably one of the best-known fitness exercises of all. Hardly any other exercise with the entire body weight can train the back and biceps muscles so specifically. The bar is mounted on the wall and your effective upper body training with the pull-up bar can begin. If you are already somewhat advanced in chin-up training, try performing the chin-up on the bar with one hand to challenge yourself further.
With a wall-mounted pull-up bar, you can perform a complete and effective upper body workout at home without the need for a gym. Through individual exercise variations and combination options, you can train your entire body in addition to your upper body in a functional way and receive countless health benefits.
Is a pull-up bar worth it?
The workout with a pull-up bar has many advantages compared to training on guided equipment. A back exercise on a cable pulley or lat pull-down always remains a pure back exercise. A free pull-up, on the other hand, also works the core muscles and tensions the whole body. In addition, this exercise comes close to an everyday movement pattern and is therefore more functional! Functional exercises are characterised by a higher coordination requirement and therefore also activate more muscle fibres for stabilisation - a job that a machine usually does for you. Therefore, this whole-body exercise should not be missing from any training plan. As a basic exercise, it forms the basis for further variations and exercises. Just like pull-ups, clean push-ups should be an integral part of your strength training. Push-ups are also a functional whole-body exercise that require more coordination, core strength and technique than training on equipment. This effort is rewarded by great training results!
However, pain in the wrists is often a limiting factor during push-ups. With the integrated push-up grips in the HAMMER Pull Up 2.0 chin-up set, this is a thing of the past. In addition, you won't need a crowded gym to get your upper body burning in the future. Once the Pull Up 2.0 pull-up bar has been mounted with a few screws on your own four walls, you can start training at home straight away. Thanks to premium steel and double bracing, you can load your HAMMER pull-up set with up to 150 kg.
Which muscles are trained during pull-ups?
In principle, if you do pull-ups, you mainly train the muscles of the back of the body and the arms. The reason for this is the pull movement. Depending on the grip position, the exact target muscles can also be changed. When doing wide pull-ups in an overhand grip, the large back muscle works first (latissimus dorsi muscle). The upper back muscles (trapezius muscle) come second. The smaller muscle groups above the shoulder blades are also active (M. teres major and minor). The posterior shoulder muscles (M. deltoideus pars spinalis), the anterior upper arm muscle (M. biceps brachii) and the forearm muscles (M. brachialis and M. brachioradialis) serve as auxiliary muscles for this exercise. The latter can be converted into the main muscles of the exercise through a tight underhand grip. In contrast to the wide overhand grip, the large back muscle and the trapezius muscle are only trained secondarily in tight pull-ups.
What are the health benefits of a pull-up bar set?
With an indoor pull-up bar, you can perform a complete and effective upper body workout without going to the gym. Through individual exercise variations and combination possibilities, you can even train your entire body in a functional way and receive countless health benefits.
A strong back, a stable torso
Through regular training with the pull-up bar set, you effectively strengthen your back muscles. This is not only visually attractive, but also gives you a healthy posture and is especially important for "frequent sitters". However, the workout is only really rounded off with well-trained core muscles. These form a unit with the back and should always be trained in balance. Your core is also trained during pull-ups and push-ups!
Strength training is the best way to support and stabilise joints. Especially very fragile joint structures like the shoulder joints need to be supported in their function by sufficient muscle tension to prevent injuries and wear and tear. Exercises like pull-ups and push-ups are ideal for this and stabilise not only the shoulder but also the elbow and wrists.
Increased energy consumption
More muscle mass always means a higher energy requirement for your body. This means you burn more calories - even if you don't exercise. This extra energy consumption helps you control your weight and prevents many lifestyle diseases such as high blood pressure, poor blood counts, osteoporosis and high blood sugar.
Strength = Endurance
You can improve the performance of your cardiovascular system not only through endurance training, but also through strength training. Due to the high increases in heart rate during strenuous training, it is even the ideal complement to classic basic endurance training. Endurance training, together with strength training, increases your physical performance and also ensures greater well-being and a strong immune system.
Functional training in natural movement patterns
Functional training gets the body in shape holistically. Instead of isolated exercises, whole muscle loops work together. This whole-body training has a particularly high carry-over into everyday life and other sports. You train your muscles and joints in a particularly natural way.
More strength in everyday life and sports
Training with the pull-up bar set not only gets you in top athletic shape. You will also quickly feel that you have more strength in everyday life. Most people do push and pull movements several times a day. Through regular pull-up and push-up training, you will quickly become an everyday hero and improve your performance and well-being.
Train hard and save your joints
The push-up grips allow you to do your push-ups in a neutral hand position. This means you no longer have to bend your wrists, but can concentrate on a joint-friendly and efficient workout. Hard training and healthy joints are no longer mutually exclusive.
More grip in training
Many exercisers initially find it difficult to hold their body weight when doing pull-ups. By using grip aids you can remedy this and finally train without restrictions. But advanced exercisers also appreciate grip aids in case grip strength decreases before arms and back are exhausted. This way you can train effectively at all levels.
Exercises on the pull-up bar
The pull-up training can be easily integrated into your training plan at home. After a short time you will feel an increase in strength in your back and upper arms and your posture will also improve. For an interesting and varied workout, vary the pull-ups and try out different grip variations.
This is a classic variation of the pull-up. Place your hands on the bar in an overhand grip (palms away from your body) shoulder width or 1.5 times shoulder width and grip firmly. With this grip, pull yourself up from your back and arms so that your chest is pulled towards the bar and your chin rises above the bar. Slowly lower yourself back down and start again. The pull-up is the TOP exercise for a wide back, a healthy back and strong arms. As soon as pull-ups are no longer a problem for you, unhook yourself completely at the bottom after each repetition. This gives you more distance to cover and prevents any swing.
In this exercise you use the underhand grip (palms facing the body) and grip slightly narrower than shoulder width. The rest of the movement remains the same as with wide pull-ups, i.e. you also pull yourself up with this grip from the back and arms. This variation puts more emphasis on the biceps muscles and allows you to shift your training focus according to your individual wishes and goals. If you find the tight pull-ups easy, perform the exercise more slowly and emphasise the lowering movement. In this way you can adapt the exercise to your increasing level of performance.
Leg raise hanging
When doing leg raises, your arms and back do static holding work while your abdominal muscles do dynamic work. Hang from the bar in your preferred grip width and let yourself hang. Then raise your bent legs up to at least 90°, pause briefly and then lower your legs again. This will get your abs burning and increase your grip strength at the same time. You also create a great stretch for the latissimus and increase the mobility of your shoulders. Advanced lifters perform leg raises with legs extended.
The muscle-up is the king exercise on the bar. Do an explosive pull-up, bring your chin over the bar and then reach around with your hands so that your elbows point upwards. Then push yourself up until you are resting on the bar with your arms outstretched. The muscle-up is an intense full-body exercise for high-level athletes.