Towel pull ups are a variation of regular pull ups where mostly your grip is challenged assists you in doing so many other resistance exercises in your workout routine.
HOW TO DO TOWEL PULL UPS
Required equipment: A towel and A sturdy support bar to hand the towel.
- Get your towel, which should be about medium thickness and length this will allow for maximum effect of the exercise and will reduce the strain on your wrists.
- Place the towel over your support bar and grab each end of the towel with a full overhand grip. Make sure that your hands are about shoulder-width apart.
- Just like a regular pull-up, you want to bend your knees at ninety degrees and have them crossed to keep off the ground.
- Keep your arms and front quads long with your elbows slightly bent. Tense up your quads and glutes and engage your core.
- Your ribs should be down and your pelvis should be slightly tucked. Slightly bend your elbows as well. This is your starting point.
- Keep your chin tucked and rotate your shoulders outwards to engage your lateral muscles, your shoulder blades should be pointing away from your spine.
- Slowly pull yourself up by pulling your elbows towards your body and pulling your shoulder blades down.
- Squeeze your last and upper back muscles and continue pulling your shoulder blades down towards your spine, until the bottom of your chin is above the bar.
- Pause at the top for about two seconds.
- Slowly begin moving your body back down by allowing your shoulder blades to move away from your spine and elongating your arms. Till you are back at your starting position.
- Ensure that you keep your legs bent at the knees so that they do not touch the ground.
- Repeat this for ten reps in a set of three. taking a thirty-second break in between each set.
MUSCLES WORKED WHILE DOING TOWEL PUSHUPS
Similar to regular pull-ups your hand muscles are works to keep your grip, and your biceps, triceps and chest muscles are used to pull you up.
BENEFITS OF TOWEL PULL-UPS
IMPROVES ATHLETIC PERFORMANCE
Towel pull-ups help strengthen your hand grip and forearm muscles which benefit you greatly as an athlete.
Stronger forearms can help you lift heavy dumbbells, barbells or heavier weights in deadlifts. A stronger grip helps you control a ball better for any hand-based sport be it basketball, American football or even baseball.
IMPROVES BONE DENSITY
The exercise involves resistance and this has been scientifically proven to increase your bone density for the exercise loads the bones in your arms and back.
This signals your bones to produce more mineral and cellular components to support your bones.
The stronger your muscles grow over time the more they pull on your bones which causes your body to deposit more minerals to make your bones stronger.
RAISES YOUR GENERAL HEALTH
Regular exercise reduces your blood pressure, lowers your visceral fat and waist circumference, improves your blood sugar, and reduces cholesterol in your blood.
ALTERNATIVES TO TOWEL PULL-UPS
OVERHEAD DUMBELL PRESS
The overhead dumbbell press is a weighted exercise that requires you to lie on your back while pumping your arms to push two dumbbells towards the sky.
It works your biceps, triceps, back muscles as well as your chest muscles.
How to do overhead dumbbell press:
Required equipment: Two dumbbells of preferred weight and a bench you can lie on.
- Sit on your bench and grab your two dumbbells placing each on your lap keeping your feet shoulder-width apart. Keep your feet planted firmly on the floor.
- Lie down keeping your neck in a neutral position with your spine only having a small arch in your lower back.
- Kick your right foot up to raise the dumbbell above your chest and do the same with your left foot.
- Raise both the dumbbells slightly above your shoulders with your elbows pointing to the floor and your palms facing forwards.
- Tense up your hips and shoulders and engage your core. This will be your starting position.
- Start your upward movement by pressing the dumbbells towards the ceiling. When you reach the top, your arms should be outstretched with a slight bend in your elbows.
- Hold that position for about three seconds. Maintaining the same distance between the dumbbells.
- Slowly in a controlled manner begin to move the dumbbells back down, trying to resist the weight as much as you can, till you return to your starting position.
- Repeat the motion for fifteen reps in two sets taking a forty-second break in-between each set.
When performed properly, they can work both your upper and lower body, improving your power, strength, and balance.
How to do kettlebell swings:
Required equipment: Kettlebell of desired weight.
- Start by standing upright with your back straight and feet a little wider than your shoulders with the kettlebell between your feet.
- Keeping your heels firmly planted on the ground, tense p your core, bend your knees and grip the handle of the kettlebell with both hands.
- Keep your arms long and shift your body weight into your heels slightly lowering your glutes and pushing them backwards. This is your starting position.
- Drive your feet into the ground simultaneously loading your hips and releasing the energy stored in them swinging the kettlebell forward and upwards.
- Swing the kettlebell till it is at about chest height with your arms fully extended in front of you.
- Let the weight swing freely back down and load your hips and quads preparing for the next rep once you reach your starting position.
- As the weight starts to move back forward explode again with the same motion.
- Repeat this for ten reps in a set of three.
MISTAKES TO AVOID WHILE DOING TOWEL PULLUPS
BENDING YOUR BACK
This puts pressure on your spine and can lead to back injuries developing or you compressing your spinal disks.
To prevent this from occurring ensure you engage your core fully while pulling yourself up.
GRIPPING TOO WIDE
This is known to be a very common mistake in an attempt to make the exercise greatly work your pectoral muscles as well.
This can lead to you overstraining your shoulder muscles and causing injury to your shoulder blades.
Towel pull-ups are an easy exercise to learn how to do and are great for working your upper body muscles. Though it may require you to hit up your local gym just for the support bad it Is worth adding to your workout regime.