Crossfit exercises
7K 0 03/15/2017 (last revision: 03/23/2019)
Towel Pullup is an exercise aimed at developing grip strength, working out the muscles of the hands and forearms, and strengthening ligaments and tendons. Using a towel shifts most of the load from the lats and biceps to the forearms and turns towel pull-ups into an excellent dynamic exercise that has no analogues in biomechanics of movement.
When combined with static wrist exercises such as hanging on a bar or holding a bar with bar extensions, it will give you a great boost to forearm growth and grip strength. A developed grip and a powerful forearm will come in handy in almost any sports discipline, be it power sports, arm wrestling, martial arts or artistic gymnastics.
In addition to increasing grip strength and muscle mass in the forearms, towel pulls develop small muscles in the palms and fingers, which improves muscle motility and is an excellent prevention against arthritis and other joint diseases. Many athletes find that with regular towel pull-ups, pain in the wrist joints is reduced.
The main working muscle groups: brachialis, brachyradialis, flexors, extensors, pronators and instep supports of the hand, biceps, posterior deltas, latissimus dorsi.
Exercise technique
The technique for performing pull-ups on towels provides for the following stages:
- Place a towel over the bar. You can hang it across the horizontal bar, then you will pull up with a narrow grip, or take two towels for each hand, then you will pull up with a wide grip. When using a narrow grip, biceps and brachialis will be more involved in the work, with a wide grip - flexors, pronators and instep supports of the hand.
- Hang on a towel, grasping it with a closed grip, fully straighten your back, look slightly upward. Take a deep breath.
- Pull up while exhaling. You should work in full amplitude, in the upper half of the amplitude the load on the muscles of the hands and forearms will be maximum, in the lower part, the latissimus dorsi and posterior deltas will also be included in the work.
Crossfit training complexes
We bring to your attention several training complexes, including pull-ups on towels, which you can use during your CrossFit training.
