It's time to analyze one of the very first exercises that it is fundamental to master to approach chin-ups and pull-ups on the bar or on the rings. We named; Australian pull- ups !
WHAT ARE AUSTRALIAN CHIN-UPS AND PULL-UPS?
Ok guys, I want to invite all beginners to reflect on this concept which I believe is often misunderstood:
WHY KEEP TRYING TO DO UP BAR UPS IF YOU ARE BARELY ABLE TO DO ONE REP? !
That said, I don't want to be overly critical, but that's what I encounter most of the time, watching random videos on YouTube.
Videos of guys showing how they've gotten better and changed for a year or more with way more effort than necessary just because from the start of their gym journey they totally ignored the chance to start approach pull-ups in an easier way of execution.
YOU SHOULD START BY LOOKING FOR A WAIST-HIGH BAR! !!
Chin-ups and Australian pull-ups are the fundamental elements on which the necessary strength is based to be able to perform, later, chin-ups and pull-ups on a high bar.

As with all the other exercises we have seen so far, also in this case an approach to the rings is essential to master them correctly.
Both versions involve a horizontal body position relative to the vertical position you would have if you were hanging from a high bar.
To facilitate the approach of the pulling movement, you can touch the ground with your feet and, in this case, start from an even easier position of the legs, which will be bent and then straightened to make the exercise a little more difficult.
So here too you have a beginner version and an intermediate-advanced version.
Of course, let's start with the beginner version!
HOW TO DO AUSTRALIAN CHIN-UPS / PULL-UPS
If you have never had the opportunity to train with bodyweight exercises and are a complete neophyte, you can start in an easier running position that is not completely horizontal to the ground. with your body, but oblique.
This way you won't be completely on your feet (standing position), but at the same time not even completely horizontal, in order to help the pulling movement a bit and start to understand how the motor pattern works while keeping your core and your glutes tight.
If you instead start from the second level of difficulty, you are already in a horizontal position, but with your legs initially bent.
The third and last level is again horizontal, but the legs here are straight, which makes the execution a bit more intense.
Of course, the last two levels above can be performed on a waist-high barbell, if you can find one, otherwise rings can still be a valid substitute.
AUSTRALIAN PULL-UPS WITH RINGS
If you think about it and try to figure out what the move looks like, well there isn't that much of a difference except that with the rings you still have a slightly wider ROM.As we anticipated above, this exercise (in its final form) wants you to start from a horizontal position of your body always keeping this hollow position of course, so tighten your core and your glutes to keep in shape and avoid imbalances.
Either perform this exercise on a barbell at waist height or higher, arms placed shoulder-width apart, hands supinated with thumbs still inside, shoulder blades slightly retracted and shoulders depressed.
Once you find the level that works for you (bend or straight legs, high bar or high waist), be sure to perform each rep trying to touch the bar with your chest or, if using rings, bring your elbows back as far as possible with each repetition.
If you can already perform Australian pull-ups with an overhand grip, be sure to let your elbows follow the natural line of your hips each time you perform a repetition with your legs bent or straight.
Finally, I would like to digress a little about the grip variation that you can include if you are going to perform Australian pull-ups on the rings.
The fact is that, as we have also explained for the pull-ups of the archer, with the rings you can vary the grip during the execution of the exercise.
When it comes to Aussie pull-ups specifically, you actually have two options:
- Neutral grip : in this case, the exercise is identified with the best known ring rows, since you start by gripping the two rings with a neutral grip in effect (no false grip necessary) and with each repetition remains the same for the concentric and eccentric phase.
Without forgetting, the usual shape of the hollow body to be maintained throughout the exercise.
- Pronated grip : this variation involves starting with a pronated grip, so the rings are horizontal from your point of view and only when you pull (concentric phase) will you turn the grip into a neutral grip in order to have both elbows as close as possible from your hips or even behind.
Of course, when you come back (eccentric phase), the grip again changes from the neutral position to the pronated position.
This slight variation is intended to train the forearms and upper arms to a different motor pattern that would not be feasible on the barbell.
Of course, in this little article, we wanted to highlight the importance of building strength and conditioning by mastering these very first types of pull-up exercises which, as you've noticed, can be tackled at different levels of difficulty. , therefore of execution.
Don't forget that once you get strong enough with these first few variations, you can change your goals and gear them towards mastering all the other holds, pull-ups and pull-ups can indeed be done as well. with close, wide, medium and reverse grips.
SUCCESS IS A QUESTION OF CONSISTENCY IN BASIC PRINCIPLES...