Overview of pull-ups supported by a rubber band (from the feet):
Tape supported pull-ups (from the feet) are a great way to practice the pull-up movement for beginners who can’t perform pull-ups with weights.
Tape pull-ups are a development of eccentric pull-ups and can be used along with eccentric pull-ups to develop the pulling muscles necessary to perform pull-ups with weights. These muscles include primarily the lats and biceps.
Pull-ups with tape (from the feet) Instructions:
1-Attach the tape to the bar and tie the end of it around your leg.
2-Using a pronation grip, grasp the bar a little wider than shoulder width.
3-Take a deep breath, squeeze your buttocks, and tense your abs. Squeeze your shoulder blades and then lower your elbows straight to the floor while activating your abs.
4-Pull your chin up to the bar until your glutes contract completely, then slowly lower to the starting position and repeat the set number of repetitions.
Read also:
Military Press (AKA Overhead Press) Exercise Guide
Tips for doing pull-ups on an elastic band (from the feet):
1-To reduce the load on your biceps, use a false (no thumb) grip.
2-Try to maintain a neutral head position (looking straight ahead or slightly upward), as hyperextension of the neck can lead to compensations throughout the spine.
3-If the bar is high enough, keep your legs straight and in front of you in a “hollow body” position.
4-Avoid overstretching the lumbar spine by squeezing the glutes and tensing the abs.
5-The pull-up is complete when the glutes are fully extended, do not continue the pull-up and compensate with the pectoral muscles. When this happens, your elbows will extend behind your body, your shoulders will round forward, and you will begin to feel pressure in the front of your shoulders.
6-The length of the lifter’s segment will determine whether he can reach his chin to the bar, this is not an absolute indicator for everyone.
7-Lower almost to full extension of the elbow, but avoid full locking as this can put excessive strain on the ligamentous structures of the elbow and shoulder.
8-If you can’t perform any pull-ups with body weight, start with slow negatives (add weight when you can perform them under control) or hanging with your arms bent at the top.
9-Do away with straps and kips, neither of which are necessary or recommended.