Note: This is an old post. Make sure to check out my updated post on Australian pull-ups.
The pull-up is one of the all time greatest exercises that mankind has discovered. Just like the other classics, the pull-up can be modified in an infinite amount of ways.
One of my favorite variations is what’s often referred to as an Australian pull-up. This variation involves hanging below a bar that is set just above waist height while keeping your heels in contact with the ground. You’ll wind up at an angle that’s closer to horizontal than vertical. The Australian pull-up is a great way to work up to doing a regular pull-up if you aren’t strong enough to do one yet.
Even if you are strong enough to do lots of pull-ups, the Australian pull-up is still worth putting into your routine. It puts a little more emphasis on the rear delts and the muscles of your middle-back; muscles that may not be getting completely and thoroughly worked with regular pull-ups alone. For those of you who are more advanced, try doing them as a superset right after a set of regular pull-ups. This is a great way to work towards adding more reps to your pull-up total!
The Australian pull-up can be done on a Smith machine (as pictured) or any bar that is about waist height as long as it is securely in place. The Smith machine is great for this exercise because it is adjustable (the higher the bar the easier it will be–so start high if you’re first learning) and secure. You can get creative with finding cool places to practice these and all types of pull-ups, just stay mindful of your safety.
Click the link to read about the ONE ARM Australian Pull-up!