Fitness

What are Negative Pull-ups? – Definition, Preparations, Benefits, and More

negative pull-ups

Negative Pull-ups Definition

Negative pull-ups, which means it will be slowly lower yourself into the pull-ups’ hanging positions. It will most likely be challenging to control negative pull-ups at first.

But you will make this negative movement last up to 10 or more seconds with work and time. Once accomplished, you will be very close to being able to achieve a full pull-up.

And mastering a pull-up is in a short fitness goal short. Training with a negative or negative pull-up can help you reach that goal faster than exercising it.

The negatives are the descending half of a pull-up, the part you get off the bar.

And Athletic trainers and physical therapists refer to negative pull-ups as “closed chain” exercises because your hands remain connected to the bar throughout the exercise.

What are the Preparations of Negative Pull-ups?

1. Start above the Bar

  • In the last half of a pull-up, you will need to start with your chin above the bar.
  • You can stand on any safe object to get it in the correct position – a stepladder, a stable chair, or an exercise box works well. You can also ask an observer to pick you up and hold you in position until you’re ready to go.

2. Bring your Shoulder Blades Together

  • Arm muscles by lifting your chest slightly and pulling your shoulder blades toward each other, as if you’re trying to pull them together. The shoulder blades as “down and back” before stepping off the support.

3. Come Down Slowly

  • Raise your feet out of your way if they’re not already in the air. Then slowly lower yourself off the bar, controlling your descent to maximize resistance on the way down.
  • And keep control of the release is the hard part – merely letting go of the bar will not build muscles or teach your body the sequence of muscle movements.

4. Lower Completely

  • You have finished when you are “dead” with your arms fully extended over your head and your feet touching the ground or the object you were initially standing on.
  • And you can repeat the negative on its own or combine it with partner-assisted pull-ups to build strength.

5. Pausing at Intervals

  • When you have developed the muscle control to complete a negative from start to finish, you can increase the resistance by pausing for several seconds while going down.
  • And try pausing at the beginning, then gradually increase the number of pause intervals until you stop for 5 to 10 seconds a quarter, a half, and three-quarters of the way down.

What are the Benefits of only doing Half the Exercise?

  • Negatives are considered eccentric exercises, which means that the muscle lengthens during movement rather than shortening or contracting.
  • And determine whether lengthening or contracting muscles is more effective in building muscle mass and strength.
    The eccentric exercises and concentric exercises are equally useful for building muscle mass.
  • And some indicate that eccentric exercises are more useful for building muscle, especially if you incorporate stretching.

Also Read: What are the Hand Push-ups? – Definition, Types, Benefits, and More

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