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elitefts.com—Pull Up Variations using rest-pauses & tempo

4,227 views · Published 7 July 2014 · 2:18 · Indexed 20 September 2026

Channel: elitefts · 2014 · Sports

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Elitefts™Associate editor Jordan Houser demonstrates 4 variations of tempo/ segmented pull-ups while Education Director Mark Watts explains.  These variations can be easily implemented in a team setting and allows athletes to modify basic body weight movements.  These variations add a level of difficulty by:

Increasing the total time under tension of the movement
Shifting from a concentric to isometric or eccentric to isometric movement
Increasing the isometric or eccentric contraction via tempo

4 Variations in this Video
Tempo Pull-Ups (wide overhand grip)
Segmented Pull-Up (neutral grip)
1 & 1/2 Rep (half + full)
1 & 1/2 Rep (full + half)

2 Ways to make these variations more difficult
- Extend the amount of time at each pause
- Extend the amount of time executing the eccentric contraction

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