Actor Ranbir Kapoor is seldom seen sharing glimpses from his life. All that we get of him is through pap sightings or from photographs shared by his wife, Alia Bhatt, or other family members. Unlike other Bollywood stars like Vicky Kaushal, Ranveer Singh, and Varun Dhawan, not much is known about the actor's workout routine. But to everyone's surprise, in a recent video shared by his trainer on Instagram, Ranbir is seen mastering hand-clap pull-ups, an exercise that looks easy to do but takes months and months of practice to ace.
If you're someone who does not know what hand-clap pull-ups are, how to do them, and ways they benefit your body, keep reading, as we have got you covered.
Also Read: Struggling With Pull-Ups? Expert Lists 8 Tips to Help You Master Them
How To Do Hand-Clap Pullups
Here’s how to do hand-clap pullups in five simple steps:
Step 1: Loosen up your shoulders, back, and arms with stretches and basic pull-ups.
Step 2: Grab the bar shoulder-width apart and tighten your core.
Step 3: Pull up with force, lifting your chest above the bar.
Step 4: At the peak, release briefly, clap, and grab the bar again.
Step 5: Lower yourself smoothly to prepare for the next rep.
Benefits Of Hand-Clap Pull-Ups
Boosts explosive strength
Hand-clap pull-ups require you to pull yourself up with maximum force. This builds strength and speed in your back, arms, and shoulders, making you more powerful overall. Hence, the workout helps you build explosive strength that in turn enhances your athletic performance in sports and functional activities.
Improves grip strength
Your grip is key in this exercise. Letting go, clapping, and quickly grabbing the bar again strengthens your grip and builds endurance. This is super helpful for activities like rock climbing, weightlifting, or other upper-body workouts that need a strong grip.
Enhances coordination and body control
This exercise requires your brain and muscles to work in perfect sync. Timing the pull, clap, and re-grip demands precision and control, making it a great way to improve coordination and stay steady during fast or complex movements.
Also Read: Leading A Sedentary Lifestyle? 19 Health Problems You Might Face If You Don’t Break the Habit
Strengthens core stability
Your core also benefits while doing hand-clap pull-ups. This is because, to stay stable while releasing and catching the bar, your core muscles stay engaged the whole time. This strengthens your abs and helps with overall balance and posture.
Toughens your upper body stamina
Hand-clap pullups are more intense than regular pullups, so they push your muscles to their limits. While a normal pull-up will also give you shredded shoulders and arms, advanced pull-up variations like hand-clap pull-ups build endurance and make tough workouts feel easier.
Safety Considerations To Make
Pull-ups and their variations, including hand-clap pull-ups, can be difficult to perform and require regular practice. If you're someone new to exercise or have only recently started working out, it is advised to start gradually and with easy exercise that helps build upper body strength. Additionally, people with poor coordination, limited upper body strength, or difficulty with the quick release and re-grip should avoid this exercise.
Some of the safety considerations to make before doing the hand-clap pull-up exercise include:
- Doing dynamic stretches and warm-up exercises to prepare your shoulders, arms, and back for explosive movements.
- Perfecting regular and explosive pull-ups before attempting these hand-clap pull-ups.
- Ensure the pullup bar is stable and has enough clearance above.
- Keep your core tight and avoid swinging.
- Try one rep at a time to build confidence and control.
- Use chalk or gloves to avoid slipping.
- Allow recovery time to avoid overtraining.
- Don’t push through pain—listen to your body.
Conclusion
Hand-clap pullups are a great exercise to build strength, improve grip, coordination, and core stability, and boost stamina. While they provide many benefits, it’s important to start slow if you're new to working out or don’t have much upper body strength. By mastering basic pullups, using good form, and following safety tips, you can safely add hand-clap pullups to your routine and improve your fitness.