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- What's up? It's Chris Heria.
Welcome to another calisthenic video.
Today, I'm gonna show you how to do your first pull up.
And for those of you that can already do pull ups,
I'm gonna be showing you how to increase
your pull up repetitions.
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Now first off not only is the pull up a fundamental
to body weight training,
but it's also very commonly used
in fitness evaluation tests from school,
to the military, and also very commonly found
in professional athletes, workout regimens.
From all different types of sports and backgrounds.
Making it arguably one of the best back exercises
and one of the best exercises period
for building strength and muscle.
Now, the pull up doesn't require any special equipment,
all you need is a place to hang,
as the resistance being used is gonna be
your own body weight.
And this is why so many people struggle with pull ups,
as your upper body strength to body weight ratio
is gonna determine how difficult it's gonna be for you
to perform them.
But regardless of your starting weight and strength level,
just about anybody can change and develop their strength
and muscles to achieve their first pull up,
and even to continue and increase your repetitions.
Now whether your goal is
to eventually learn harder progressions to the pull up,
the one-arm pull up,
and the muscle up,
or even just to achieve your first pull up,
you need to strategically strengthen
the muscles associated with the pull up.
And use progressional exercises
that use a similar movement past to the pull up
in order for you to get your first pull up
as fast as possible.
So with that said,
I'm gonna show you how to get your first pull up
and in the process,
I'm gonna show you how to increase your repetitions as well.
So if you're ready to get started
all you're gonna need is a place to hang,
and make sure to download the, THENX APP in the app store
or Google Play Store
so that you can properly follow along.
Open up to the YouTube workout section.
You should find this routine
and you're ready to get started.
So the first thing you wanna do
when tryna achieve your first pull up,
is to master hanging on the bar.
If your hands and grip are giving up before anything
you're gonna have a hard time learning pull ups.
But on the contrary,
if you strengthen your grip and your hang time
you won't be struggling to hold on
and you can focus on the technique of your pull up.
Expediting the time it takes for you to learn your pull up
and creating a solid foundation
making the learning process a whole lot easier.
So I'm gonna go for a hang on the bar for 10 seconds,
show you what it looks like,
and then break it down.
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All right. So there we have a hang on the bar.
And the first off
you wanna have your hands about shoulder width apart,
and you wanna have a really tight grip on the bar as well.
And with your tight grip,
your knuckles should be on the top of the bar,
not on the side of the bar.
Now, the harder you're holding and squeezing with your hands
the less you're gonna swing,
and the more control you're gonna have,
as well as if you're squeezing with your core
and keeping your body as tight
and pointed straight as possible,
keeping your feet tight together and pointing your toes.
And if jump to grab the bar right under
the bar versus at the angle,
you're also gonna have less swing as well.
So when you're getting onto the pull up bar
you wanna make sure that you're right underneath the bar.
Now you notice that I came up a little bit.
That's before retracting my scapulas
and you wanna be in an active hang.
You wanna hold this,
for a total of 45 seconds
to really master the bar hang,
build a solid foundation
and move onto the next progression.
And to retract the scapulas
while you're in a hanging position,
you wanna keep your arms straight,
pull back on your shoulders,
as if you're trying to get your shoulder blades
to touch each other.
And in this active hanging position,
this is actually the first gear
and it's the same position,
you'll be doing every pull up in.
And if you have a strong scapula activation
that's also gonna make your pull ups a lot easier,
increasing your repetitions
and growing more strength and muscle as well.
So that's why the first thing
we're focusing on to achieve our pull up.
So you wanna be able to active hang
for at least 45 seconds with perfect form
before moving on to the next progression.
Now the next progression,
is gonna be scapula shrugs.
So we'll be in a hand position using the same form,
and we'll go from a relaxed state,
to scapulas retracted an active hang position.
We're gonna go for 10 repetitions.
I'm gonna do it and break it down.
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So to perform scapula shrugs,
you wanna make sure that you're in a perfect straight line
with a tight grip and knuckles facing up,
and then you wanna relax your scapulas
and then retract them 10 times.
Pulling your scapulas back
trying to make your shoulder blades touch
and then bringing your shoulders back down to your ears.
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All right. So there we have 10 scapula shows.
Now, for those of you that can already do pull ups,
if you don't train this
just training this alone will increase your repetitions.
As I said before this is the first gear
when it comes to pull ups,
and it's often the main piece
that people lack when it comes to their back strength.
So once you can do 10 in a row with perfect form,
you've mastered this progression
and you're ready to move on to the next progression.
Just keep in mind as continue to move on to harder
and more advanced progressions,
that you continue to train the previous regressions as well.
Each progression has a significant role,
and they're all in combination gonna help
you achieve your first pull up
and increase your repetitions.
So with that said,
we're ready for the next progression.
That's gonna be Australian pull ups.
And for this exercise,
we're gonna need a shorter bar.
So I'm gonna be using the side of a dip bar.
You can always find a short bar in a part.
You can use some rings in your house
or any sturdy elevated surface.
And if you wanna do this from home
and you need a pair of rings
you can always pick them up, at THENX.COM/SHOP
Now the Australian pull up uses less body weight
to perform the exercise.
That's why it's gonna be a lot easier than a pull up,
but it still uses the same movement path,
strengthens the same muscles,
and requires the same technique.
So I'm gonna go ahead and do 10 Australian pull ups
show you what it looks like,
and then break it down.
You first gear
is was gonna be scapula activation.
So you're gonna retract your scapulas
before even pulling or bending your arms.
Once your scapulas are attracted
and you're in an active hang position,
then you're gonna start to bend your arms
pulling the bar to your chest,
keeping a tight grip whole entire time.
Even as you come back all the way down
you should still remain
with an active hang and your scapulas contractive.
All right. Today we have, Australian pull ups.
Now the first thing we don't wanna do
is have a tight grip shoulder width apart.
Keeping your core tight,
and you wanna make sure that the rest of your body
is in a straight line
from your shoulders, to your hips, to your feet.
And your heels are dug into the ground
with your feet tight together.
That you wanna make sure
that you're gonna be pulling straight to your chest.
So before you come down to your arms fully extended,
you can grab the bar
make sure that it's at the chest line,
and then you can begin to descend.
Now what makes this exercise the most difficult is the angle
in what you do it.
So pretty much absolutely anybody can do this movement.
If you're choosing an angle
that allows you to do Australian pull up
at your current strength level.
So the lower the angle,
the closer you are to the ground,
the harder it's gonna be more body weight
and resistance is added.
And the higher the angle,
the less body weight
and the less resistance making the exercise easier.
So you wanna start off with an angle that challenges you
but allows you to complete the reply repetitions.
In this case it's gonna be 10 Australian pull ups
with perfect form.
As you build up the strength,
you can start lowering the angle.
That's also gonna develop your strength
for your real pull ups as well.
And once you can do 10 perfect Australian pull ups in a row,
the next step would be to mix up the grips.
Using different grips with your pull up,
is gonna strengthen even more areas of their back,
increasing your overall pulling strength
making pull up weight easier and again increasing
your pull up repetitions.
So if you can already pull up
but you're not switching it up
and using different pull up trips in your training,
just doing so
with tremendously increase your pull up repetitions.
So now I'm gonna show you five reps
of each Australian pull up variation
that I want you to master.
We're gonna start off with a close grip.
You get into it the same way,
one,
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Shoulder width, which is the first one we did,
make sure using full range of motion all the way up
chest all the way down (indistinct).
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Those are the three main variations.
You can also do them in a chin up position as well.
And the more you master these core
Australian pull up variations,
the stronger you're gonna get
you'll also be able to bring them
onto the real pull up bar as well.
Like with Archer pull ups, typewriters,
or one-arm pull ups,
you can start them off,
first on the Australian bar
and then develop your strength
and move them onto the real pull up bar.
Now that we've developed strength
we're actually ready to go back
to the pull up bar.
So the next progression,
we're gonna be using a real pull up bar again
and with our new found strength
we're gonna be simulating the motion of a real pull up
using the same proper technique,
movement path,
and engaging the same muscles as well.
This is gonna be the last main progression
for achieving your first real pull up.
And that's gonna be jump negative pull ups.
And then go for five raps,
show you what it looks like,
and then break it down.
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All right.
So there we have jump negative pull ups.
As you can see,
we're super close to the real pull up,
and because we developed our pulling strength
with Australian pull ups,
we're able to control our dissension
and work the eccentric portion of this movement.
And like I always say
once you train the eccentric portion of an exercise
eventually you're gonna build the strength
to do the concentric portion of the exercise.
And that's why practicing the negative
of any movement will always help
you to eventually achieve that movement.
Whether you're doing negative one-arm pull up
to get your first pull up
whether you're doing negative full planche
to get your planche
or whether you're doing negative pull ups
to get your pull up.
This is definitely gonna unlock the concentric portion.
The more you come down,
nice, slow and controlled
the more strength you're developing
to be able to just pull right back up.
At the beginning you might be jumping all the way
to the top
and then working that negative.
But the more strength the build
you're gonna be able to pull more and jump less
and eventually eliminate that jump altogether.
Developing your strength to unlock your very first pull up.
So when doing a jump negative pull up
you wanna keep the same technique
in form that we were using the whole entire time.
And as soon as you jump up to your pull up,
you should have a really tight grip.
Your body should be tight like a pencil pointing
with your toes
for tight scapulas retracted,
and complete control of your dissension
coming down as slow and controlled as possible.
At the beginning, it might be dropping really fast
but once you're coming down on
your negative pull up nice and controlled,
you would have already developed the strength
to be able to do a pull up.
And for a little more help to achieve your first pull up,
you can always try doing assistant pull ups
with the resistance band.
If need the resistance band
you can always get one at THENX.COM/SHOP,
but don't get too used to the resistance band
you still need to do all these progressions
not just to achieve your first pull up
but also to build a strong foundation
and increase your pull up reputations as well.
Now, once you've mastered your first full up
you're ready to increase your repetitions
and when doing so you also wanna keep in mind
that you wanna increase your perfect repetitions.
You don't wanna increase your sloppy pull up repetition.
So you wanna make sure to do every single one
as perfect as possible.
Now, that being said the best method that worked
for me to increase my pull up repetitions
as well as increase my repetitions and other exercises
was by doing the exercises that challenged me
as many times as I can with perfect form every minute
on the minute for 10 to 15 minutes
or every two minutes, for 10 to 15 minutes.
Meaning that I was gonna do as many ports
as I can with perfect form,
as I start my timer,
and then when minute two comes up.
I'm gonna do it again.
And every single minute, three, four, five,
all the way up to 10 to 15 minutes,
I'm gonna max out perfect form pull ups.
Now that method alone is gonna increase
your pull up of preferences.
But I also like to combine it
with another method as well as super effective.
And I normally like to do this after the first method
but this is gonna be the practice
the hardest progression that you're at
in this case, it's gonna be pull ups
and you're gonna max them out
with perfect form.
Once you can't do any more pull ups
you're gonna move onto the very next part
of this progression.
In this case, that's gonna be jump negative pull ups.
You can go ahead and max those out
and continue down the progressions until you get
to the very first progression
and max that one out as well.
This is gonna help you to push and change past
your normal state of fatigue
and to continue strengthening the muscle groups
of your pull up,
the movement path,
as well as your form and technique,
long after you don't even have the strength
to continue doing real pull ups.
And again this is gonna get you way stronger
in the shortest amount of time,
way faster, not only increasing repetitions
but developing your strength
move on to even harder progressions
like the one-arm pull up, muscle-ups and more.
And that's how you achieve your first pull up
and increase your repetition.
So if you enjoyed the video,
definitely smash that like button,
leave a comment down below,
let me know what you want the next video
to be about.
Share this video with a friend that's trying
to unlock their first pull up,
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Mad love, peace out.
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