Tutorial: Superfunctional Supported Pull-Up

23rd May 2019

WHAT

The superfunctional supported pull-up is an excellent developmental exercise for the full pull-up.
Performed with the support of a superfunctional bar, it provides a safe and scalable training for increasing pull-up skill and strength,
The bar allows for flexibility in position and balance. This way, the exercise can be easier or harder, depending on your goals.

Position the bar at chest height and take an overhand grip. It should be slightly wider than your shoulder width.
While holding of the bar, squat down under it placing the feet slightly forwards. Position the hips directly under the bar so that the torso is upright with arms vertical. This is your starting position.
Begin the movement by pulling the chest towards the bar – aim to get the chin just over it. Try to keep the torso under the bar as you pull.
Slowly return and repeat for time or reps.

Mastering the pull-up can be a daunting task, especially in the absence of suitable bar equipment.
The superfunctional/trapeze bar provides an excellent solution for progression by allowing a body position that is close to the pull-up position. However, you can modify it according to ability and strength.
The vertical position of the torso under the bar will get you used to a full body hang. The placement of the legs is also important – with the feet closer to the bar, you will be able to push into the floor to assist the pull-up; feet further away will make the pull harder.
The superfunctional bar is also unstable, as in not fixed. While this won’t present a problem for most, it will require additional stabilisation from the shoulders and core. This stabilisation will help to condition the deeper muscles of the torso to be stronger as you progress towards the full pull-up.