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- What's up that it's calisthenics athletes,
it's Chris Heria,
today I'm gonna be showing you five types of pull-ups
you probably haven't seen before,
but you absolutely need to give a try.
So as you guys might've guessed,
the pull-up is one of my all-time favorite exercises.
It's a compound movement that mainly engages
your lats, rhomboid, biceps, forearms and your rear delts,
which build some serious upper body strength and muscles,
and is not only a fundamental to calisthenic,
but a progression to so many more advanced exercises
like the front lever, muscle-up, one-arm pull-up
and a lot more.
But for those of you watching that can't yet do a pull up
or would just like to increase your repetitions,
check out my video, how to do your first pull up
before starting this video.
Now, the reason why you'll want to train
different variations of the pull up is to work and engage
the different muscle groups in your back
more effectively and thoroughly,
as well as increasing the difficulty
of your standard pull-up helping you to further reach out,
purge your feet and build more solid muscle
and the pulling strength required
for more advanced exercises like I mentioned before.
So if you're ready for the challenge
and you're ready to make some serious muscle
and strength gains, all you're gonna need to do
is download the Thenx app in the App Store
or Google Play Store,
so that you'll be able to properly follow along
and schedule this workout routine from your phone
any day, anytime.
Open up to the YouTube workout section,
you should be able to find this routine,
smash the Like button on this video,
and we're ready to get started with the first exercise.
First one coming up, is one of the exercises
that I first used to start my calisthenics journey,
(indistinct) L-sit headbangers.
I'm gonna go for eight reps, show you what it looks like,
and then break it down for you.
Once you pull up on your L-sit pull up,
you wanna solidify that position, squeeze your core,
squeeze the grip on your hand and keep your feet
as straight as possible the entire time, engaging your back,
your rear delts and your biceps.
From there, you're gonna push on your hands and pull
while maintaining that height in your pull-up
and perfect form throughout the rest of your body.
Alright, there we have it.
The L-sit headbangers can be done in two different ways,
you can also pull up as high as you can,
and then start going back and forth from there,
or you can do it like how adjusted it pull up high enough,
just so that your head can go right under the bar
and go back and forth and try to get your head pass the bar.
The more your head passes the front of the bar,
the better quality contraction you're gonna have
in your rear delts in your back.
So definitely try them both ways,
they're both really effective.
And what I love about this exercise
is that from an L-sit position,
you're able to eliminate most momentum
while developing a really strong core
and engaging your lower back
way more than the average pull up position
and activating muscle fibers
that you were firing off before, as efficiently
and developing insane control,
as you'll be able to manipulate your body
from the highest range of motion of pull up
it quickly opened up my pulling skill
and strength to the next level
and I was able to progress really quick.
At the beginning you might be using a bit of swing
over time you're gonna perfect this movement
and you're gonna get an insane amount of results.
So before getting into this move, you really wanna make sure
that you have your L-sit pull up lock
and of course your L-sit holds on lock.
If you need help on your L-sit pull-ups
you can check out my video down below,
where I breakdown the L-sit pull up
For those of you that are having difficulty
trying to L-sit headbangers,
you can always try to do first headbangers
in a normal pull-up position.
Once you get the hang of it and develop more strength,
then you can go into tuck L-sit headbangers
and after training those for a bit,
you'll definitely be able to do the L-sit headbangers
like we just did.
So go through your eight reps
and then we're moving on to the second exercise.
And the next exercise coming up is another exercise
that I started very early on in my calisthenics journey
that allowed me to develop a lot of explosive power,
which had me progress onto muscle-ups, explosive muscle-ups
lots jump on the bar, stuff like that
and that's gonna be the alternating toe taps pull-ups.
I'm gonna go for eight reps, show you what it looks like
and break it down.
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There we have it, one of my favorites to do back in the day.
Now, as I said before, this move was a great introduction
to start being explosive on the bar.
You're gonna need to pull apart,
to get your hand over the bar and touch your feet.
And the body mechanics bring your legs into an L-sit
as you pull up, to get even higher
and make your pulling even more explosive
is the same exact movement that we use
when doing muscle-ups, explosive muscle-ups,
also jump on the bar and every other explosive muscle
that move on the pull-up bar, like the 360 muscle-up
and so much more.
And that's why I love this move so much
because you're training the main technique
the explosive pulling exercises.
Builds muscle strength and athleticism throughout your body.
Now to perform this exercise, you wanna leg raise
right into an L-sit hold as hard as you can
while simultaneously pulling up as hard as you can,
doing both of those movements simultaneously in combination
is gonna have you explode even higher
and once you pull to as high as you can,
you've reached your peak, you're gonna go ahead
and reach out and touch the tip of your toes
while still pulling with your opposing arm
and maintaining perfect form.
Then you want to regrab the bar
and maintain that L-sit hold,
and then you'll lower your legs back down
into standing hanging position.
Make sure you're doing this on both sides
and when you're first getting started,
you may use a bit of momentum,
you may find yourself coming down a bit hard,
but the goal is always to eliminate as much momentum
as possible as you feel yourself coming down,
you wanna try to do that nice and controlled
as your legs drop back down to starting position,
you wanna try to control that as well.
And as soon as your body gets back into starting position,
you wanna explode like a spring right back up.
This is also gonna increase your pulling strength
tremendously, getting you closer
to one arm pull-ups as well.
As you're pulling with a lot of force and explosiveness,
getting to the top and maintaining your entire body weight
with just one arm.
For those of you that are struggling
to perform this exercise,
you can first start off trying this move
without letting go of the bar.
Just get that explosive movement down,
I actually cover this a lot more in detail in my video
on how to muscle-up.
Check out that video and you'll learn
the exact body mechanics on how to perform this exercise.
Once you built more strength and got the hang of it,
you could eventually start releasing with one hand
and try reaching out.
Now the third exercise coming up is another old school move
called around-the-world pull-ups.
I'm gonna go for six repetitions
and then break it down for you.
(soft music)
Alright, there we have the around-the-world pull-ups,
a great exercise to emphasize on each side
of your back and your arms,
as well as developing full control
throughout every range of motion in your pull-up.
It's gonna build an insane amount of strength
and introduce you to one-arm pull-ups, as you can see,
we're emphasizing on one arm as we pull up
and even when we come down
And you'll notice as I'm doing the reps,
I stop at four main points,
that's why it's called around-the-world.
An example that would use back in the days
was to kiss your shoulder, your hand,
your other hand on the shoulder,
that's gonna ensure that you're effectively
and thoroughly giving it a full rotation.
And that's exactly what we wanna be going for
as you're doing this exercise
while maintaining a perfect form, pull up position.
Now make sure you're going both ways
to the right and to the left.
And for those of you that are having trouble
performing this exercise,
you can always start off doing some typewriter pull-ups
as well as some archer pull-ups
and if this is still too difficult,
you can always build up your strength doing these exercises
in an Australian pull-up position
with your feet on the ground.
So get your six reps in all ready for the fourth exercise,
that's gonna be L-sit inverted row pull-ups.
I'm gonna go for six repetitions,
show you what it looks like.
(soft music)
For this movement, you're gonna start off in a solid L-sit,
then you're gonna lean back and raise your hips
as you maintain your full body engagement
until your feet reach the bar,
then you're gonna row, bring the bar to your chest,
come right back down, maintaining that perfect form,
nice and controlled back into an L sit.
(soft music)
Alright, so there we have it,
the L-sit inverted row pull-up.
This is an absolute killer exercise,
if you really wanna develop some core strength,
upper body strength control, and some serious muscle gains,
you definitely wanna incorporate this exercise.
This one movement combines the core and lower back strength
and control needed to hold an L sit
and the core strength back and last rank
required for an inverted pull-up, all in one movement,
compounding the difficulty, allowing to reach out,
put your feet to make some serious gains,
not just looking strong, actually being strong.
So in doing this exercise,
make sure that you've already mastered the toes-to-bar
and also broken down how to get into this inverted position
on the video I just dropped on my blog channel,
How To Front Lever.
For those of you that are struggling
to perform this exercise,
I want you to just work on each movement individually,
practice your L sit, practice your toes-to-bar
and practice your inverted row pull-ups,
eventually you'll be able to put all them together.
And if that's too difficult,
you can always try this exercise in a tuck L-sit position,
starting in a tuck L sit and moving into a tuck front lever,
and then going into a tuck inverted row pull-up.
You can also learn how to unlock your tuck front lever
in the video I just mentioned.
So once you completed your six reps,
you're ready for the fifth and final exercise,
that's gonna be behind-the-back pull-ups
Hannibal for King style.
I'm gonna go for five reps, show you what it looks like
and break down this last move.
(soft music)
Alright, so there, we have it,
behind-the-back pull-ups Hannibal for King style,
he's the first person I've ever seen do this.
And if you don't know who he is, he's an absolute legend,
I highly recommend you looking him up.
I actually started my calisthenics journey,
implementing a lot of the exercises that I would see him do.
And he was one of the first on YouTube
building an insane physique off of calisthenics.
If you wanna take your point to the next level,
and develop some insane pulling and strength gains,
you definitely wanna incorporate this exercise.
There's a reason why Hannibal for King did it all the time.
And this is another one of those exercises
where the strength developed will transfer and translate
into a whole bunch of other exercises
like back levers, the back lever pull up, (indistinct)
and basically the hardest pulling exercises.
This is also gonna develop a lot of other muscles
that you probably weren't thoroughly
and effectively engaging,
completely transforming your physique as well,
and getting you absolutely aesthetic.
And just like every other exercise training like this,
not just looking strong, actually being strong.
So for those of you having trouble with this exercise,
or just starting for the first time,
you can try it in an Australian pull-up position,
otherwise known as behind-the-back Australian pull-ups,
bring up your reps on those and master them
and pretty soon you'll be able to take them to the full bar
like I just did them and that's gonna complete
the five types of pull-ups, you may not have seen,
but you absolutely need to start incorporating
into your workout routines to build some solid muscle,
some serious strength,
and to start taking your training to the next level.
It's 2022,
it's time to finally start taking your training seriously.
Share this video with a friend
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My love and peace out.
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