{"id":667710,"date":"2026-03-19T21:57:19","date_gmt":"2026-03-19T21:57:19","guid":{"rendered":"https:\/\/www.europesays.com\/us\/667710\/"},"modified":"2026-03-19T21:57:19","modified_gmt":"2026-03-19T21:57:19","slug":"milind-soman-shares-30-seconds-up-30-seconds-down-pullup-technique-for-strength-and-endurance","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/667710\/","title":{"rendered":"Milind Soman Shares \u201830 Seconds Up, 30 Seconds Down\u2019 Pullup Technique for Strength and Endurance"},"content":{"rendered":"

3 min readNew DelhiMar 19, 2026 07:30 AM IST<\/p>\n

Milind Soman loves his runs, but he also loves his pullups. Sharing a glimpse of his recent training \u2014 of 30 seconds up, 30 seconds down \u2014 Milind, 60, expressed on Instagram, \u201cI try to do some pull-ups as often as possible. But once in a while, I do 30 seconds up and 30 seconds down, and it\u2019s a great variation, try it!\u201d<\/p>\n

DISCLAIMER:\u00a0This article is based on information from the public domain and\/or the experts we spoke to. Always consult your health practitioner before starting any routine.<\/p>\n

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Milind<\/a><\/strong>\u2018s \u201930 seconds up, 30 seconds down\u2019 pullups method highlights a technique known as slow or tempo training, said consultant dietitian and fitness expert Garima Goyal. \u201cInstead of performing the movement quickly, the exercise is deliberately slowed down to increase the time muscles remain under tension. This approach can make bodyweight exercises significantly more challenging and effective,\u201d added Goyal.<\/p>\n

Pullups primarily target the latissimus dorsi, upper back, shoulders and biceps, while also engaging the core for stability<\/a><\/strong>. \u201cBy taking 30 seconds to pull up and another 30 seconds to lower the body, the muscles are forced to work continuously, which improves strength, endurance and muscular control. The slow lowering phase, known as the eccentric phase, is particularly beneficial for building strength and muscle adaptation,\u201d asserted Goyal.<\/p>\n

\"knee\" It\u2019s important to work out to keep yourself agile (Photo: Getty Images\/Thinkstock)<\/p>\n

For individuals trying to master pull-ups, this method can also improve technique. \u201cMoving slowly encourages better posture, controlled breathing and stronger engagement of the back muscles rather than relying on momentum. Over time, this builds the foundational strength<\/a><\/strong> needed for more repetitions,\u201d said Goyal.<\/p>\n

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However, such slow-tempo movements can be extremely demanding and may not be suitable for beginners initially. \u201cThose new to pullups can start with assisted variations<\/a><\/strong> using resistance bands, negative pullups or lat pull-down exercises before progressing to slower tempo versions.\u201d<\/p>\n

Milind\u2019s approach demonstrates how small adjustments in exercise technique can make familiar movements more effective. \u201cFocusing on control rather than speed often leads to better muscle activation, improved strength and a deeper mind\u2013muscle connection during workouts,\u201d said Goyal.<\/p>\n

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