To perform an archer pull-up correctly, you need to focus on pulling, not pulling up. This involves specific movement patterns and mental preparation, according to the YouTube video "ARCHER PULL UP | DO IT CORRECTLY!"
Understanding Archer Pull-Ups
Archer pull-ups are an advanced variation of the standard pull-up that focuses on unilateral strength. In short, this pull-up involves pulling yourself toward one side.
Correct Execution of Archer Pull-Ups
The referenced YouTube video highlights a key misconception in performing archer pull-ups. Here’s how to do them effectively:
- Mindset: Don't think of pulling yourself up, but rather think of pulling your body towards one side.
- Pulling Action:
- You will start in the standard pull-up position, hanging from the bar with an overhand grip.
- As you initiate the pull-up, instead of pulling straight up, pull towards one side. One arm will bend more than the other as you move towards it.
- The arm to which you’re moving towards will fully bend at the elbow to bring your chest up to the bar. The other arm should be kept relatively straight.
- To come down, slowly reverse the movement to the starting position
- Repeat on the opposite side.
Key Differences from Standard Pull-Ups
The main differences between an archer pull-up and a regular pull-up is that you move side to side. This emphasizes one side of your back more than the other.
Common Mistakes to Avoid
- Pulling Up: As mentioned in the video, the biggest mistake is trying to pull straight up instead of to the side. Focus on pulling your body laterally.
- Incorrect Form: It is common to have poor form by twisting the body or failing to keep the 'straight' arm relatively straight. Maintain control throughout the motion.
Tips for Beginners
- Master the Regular Pull-Up: Before attempting archer pull-ups, make sure you can perform a good number of standard pull-ups with proper form.
- Assisted Variations: Use resistance bands to assist your movement if you are finding the movement too difficult.
- Progressive Overload: If you get stronger, you can stop using the assisted variations to train. This will progressively increase the difficulty of the exercise.
Summary
| Aspect | Description |
|---|---|
| Mental Focus | Pull towards one side, not up. |
| Pulling Technique | Bend one arm more than the other to bring chest to the bar. |
| Common Mistake | Pulling straight up instead of laterally. |
| Progression | Start with regular pull-ups, use assisted variations, then progress to unassisted archer pull-ups. |
