Rocky pull-ups. How to perform the legendary movie boxer’s exercise correctly?

Rocky pull-ups. How to properly perform the exercise of the legendary movie boxer?

They will pump up your upper body, but not everyone will be able to do them.

Professional fighter of the Nashe Delo league, multiple champion and medalist of Stavropol, SCFD and SFD.

Rocky pull-ups are an upper body exercise designed to develop strength and endurance in the back, shoulders and arms. It is named in honor of Rocky Balboa, a famous movie character who used to do pull-ups in his workouts.

How useful are Rocky pull-ups?

This version of the exercise perfectly pumps the broadest muscles of the back, shoulders, biceps and trapezius. However, for beginners, Rocky pull-ups will be difficult. For one repetition you will need to make several movements – pull up with your chest to the bar, lower down, and then pull up so that the bar is behind your head.

Rocky pull-ups can not be attributed to traumatic exercises, but safety precautions must be observed. Try to avoid swinging the body, any sudden movements and hold tightly to the bar. Otherwise, it is easy to slip and fall from it, which can lead to injury.

Since this is a complicated type of pull-ups, it is better not to start it until your muscles get stronger. Prepare your back and arms for such a load.

How to do Rocky pull-ups correctly?

Technique

• Grasp the bar with a grip slightly wider than your shoulders. Lower your shoulder blades down. Legs can be bent at the knees or crossed, so as not to shift the load on these muscles. Only the arms and back should be involved in the exercise.
• Bending your arms at the elbows, slowly pull your chest toward the bar. Keep a natural bend in the lower back. If you can’t reach the bar with your chest, it’s okay. However, you should strive for this body position.
• Slowly lower yourself to the starting position.
• Again pull yourself up to the bar so that the bar is behind your head. For convenience, you can tilt your head down.
• Return to the starting position.
• During the exercise, exclude any sudden movements and swaying of the body.

How to get the maximum benefit and avoid injury?

• Start with a small number of repetitions. Do not try to perform many pull-ups at once if you have just started training. Two or three times will be enough in the first stages. When you get the hang of it, you can gradually increase the load.
• Carefully study the technique. Rocky pull-ups require proper technique, just like any other exercise. Keep your head straight, don’t sway your body, and don’t use your legs to push up. If you are unsure of your skills, seek help from a professional trainer.
• Breathe properly. Remember to breathe while performing the exercise. As a reminder, inhale on exertion and exhale on relaxation.
• Train regularly. For maximum results, working out should be a habitual part of your life. Rocky pull-ups will require you to have good endurance.
• Vary the level of difficulty. To get the most benefit from Rocky pull-ups, you can vary the level of difficulty. For example, if you find it too difficult to perform pull-ups all at once, you can start by using a rubber band or using leg rests. Gradually increase the difficulty by using less assistance or doing more reps.
• Make the exercises varied. While Rocky pull-ups are a great exercise for developing upper body strength, they shouldn’t be the only exercise in your workout. Add push-ups or barbell presses to your plan, for example.
• Rest. The body needs to recover after a workout. Don’t overuse Rocky pull-ups and give yourself plenty of time to rest.

Rocky pull-ups are a great exercise for developing upper body strength and endurance. Proper technique, regular workouts and varying the level of difficulty will help you get the most out of this exercise. Don’t forget about proper nutrition and recovery, which are also important for achieving your goals.