The Australian Pull Up is a Calisthenics exercise that focuses on building your upper body strength, especially your pulling strength. This exercise is great for beginners to intermediate level as it uses less body weight to perform the exercise hence why it is easier than the pull up, but it still uses the same movement path which strengthens the same muscle groups and requires the same technique.
This exercise targets the upper body muscles such as the latissimus dorsi, biceps, rear deltoids, abdominal muscles, forearms muscles (the posterior and anterior forearm muscles), and the grip strength. It also targets the lower body muscle groups such as the glutes, quadriceps and hamstrings.
You will begin by rolling your shoulders backwards and retract your scapula to be in an active hanging position before pulling your body towards the bar. This will switch on your lats, pulling you slightly upwards without using any arm strength.
There are many grip variations you can do to perform this exercise, but for now you would have a tight pronated grip shoulders width apart with your thumbs underneath the bar. Stay in an active hang with your scapulars retracted as this will provide you with additional support for the shoulder and increase power and muscle mass.
There are six different grips you should practice to ensure you get the most out of this exercise. The close grip emphasises your biceps and chest muscles more than the wide grip, which means you may be able to perform more repetitions. The pronated grip is better for working the lower trapezius and lats, whereas the supinated grip is better for working the biceps and the pec major.
Position your body under the bar where the bar line is above your waistline, lock your arms out keeping your core tight and engaging the glutes, quadriceps and the hamstrings. Make sure that the rest of your body is in a straight line, from your shoulders, to your hips and to your feet and dig your heels into the ground to maintain stability. This is the starting position.
Inhale whilst you’re in a starting position and exhale as you pull the bar straight to your chest. Maintain scapular retraction, engaging your rear deltoids and your biceps, whilst keeping your body in a straight line. You should feel resistance in your upper body muscle groups such as the upper back, chest, shoulders and arms doing the work, as well as the lower body muscles, the glutes, quadriceps and hamstrings
Inhale as you lower down into a starting position, lock both elbows out before pulling back up. This maintains a full range of motion which will result in better muscle balance, joint stability, proper activation of working muscles and overall better movement quality. You will engage in eccentric contraction, by engaging your muscles as you lower your self back down to the starting point.
The Australian Pull Ups are great for building the anterior and posterior muscles of your forearms. Your grip strength is important because you require it for almost every activity, whether it’s opening a door or lifting up a box, they all require grip strength. One of the most efficient ways for higher reps, bigger lifts, muscular hypertrophy and serious training gains all starts from your grip strength. You will need to take time in working on your forearms muscles if you want to push your fitness to the next level and therefore, the Australian Pull Ups are great for increasing your raw grip strength.
The muscles that are in use in the middle of your back are the traps, rhomboid, and lats, this is great for those who are looking to sculpt their body and build muscle. Don’t be surprised if your back feels sore during the day you perform lots of Australian Pull Ups, and even more sore the following day. This is because your muscles are working harder than they’re used to or in a different way which inevitably grows your back muscles, giving the body a V-shape physique that looks enchanting and powerful.
The Australian Pull Ups can be performed almost anywhere with minimal equipment needed, you can perform this exercise by using a doorway pull up bar, a low bar at the park, a side of a dip bar, gymnastics rings, TRX, or any study elevated surfaces in your home (such as two chairs parallel to each other or even under a four legged table). You can blast your body anywhere using only body weight and exercise that only requires your body weight is considered Calisthenics!
This progression has a significant role in achieving and strengthening your pull ups and increasing your repetitions. It works on the same muscle groups as the traditional pull ups. They’re a great way to build muscular strength for your upper back, shoulders, arms and core. With every single repetition that you do with the Australian Pull Ups, you are increasing your ability to isolate and engage the muscles involved in pulling your own body vertically upwards towards the bar above you. If the Pull Ups are your goal, then the Australian Pull Ups will be the best exercise for you to achieve it.
The Australian pull up is an easier variation exercise which is used as a progression towards achieving the pull up. With the Australian pull up, you are pulling your body horizontally upwards, which makes this exercise easier since there is less load on the upper body as your legs are the ground, taking most of your weight away from your upper body. Whereas, with the pull up you are pulling your body vertically upwards without the assistance of your legs which increases load on the upper body, therefore, creating more resistance on the muscles.
Australian pull-ups improve your posture by working on the erector spinae muscle group, along with engaging many muscles along the spine of your scapular, such as your rear deltoids and your traps which is good for broadening your shoulders and straightening your back.