what's up it's chris heria welcome to
another vlog
today i'm going to be showing you the 10
different levels to pull up starting
with the very easiest progression that
anybody can do
than working our way up to the hardest
level one-arm pull-ups now each exercise
of each level
is very important and it's gonna help
you move on to the next level so as you
follow along you're gonna find a level
that challenges you and you're gonna
need to train all the previous levels
and progressions to be able to get to
the next one so for example if you're at
level five
you'll need to train level five four
three two and one to build up your
strength and skill to reach level six
and so forth
all the way to level ten keep in mind
with each level and progression you
wanna be doing the exercise as perfect
as possible
once you get it perfect then you can
start focusing on adding more perfect
repetitions and with each level i'll be
giving you a requirement to pass
to ensure that you're ready to move on
to the next one so if you're ready to
get started and to properly follow along
if you haven't already downloaded the
heria pro app in the app store or google
play store
open up to the youtube workout section
you're going to find this routine and
you're ready to get started the very
first progression which would be level
one and the easiest pull-up variation
that anybody can do to start off would
be australian pull-ups so i'm gonna do
ten reps with the rings and then i'm
gonna break down this exercise for you
you always want to be pulling the bar
straight to your chest and you always
want to have your body in a straight
line from your heel to your shoulders
with your core tight and because your
feet are always on the ground for this
exercise
you're never pulling your complete body
weight like you would in a pull-up which
is going to be great for beginners so
they can focus on their form
and build their strength up and be able
to work with a heavier load like their
entire body weight
all right so there we have australian
pull-ups the very first progression
to start training for pull-ups now
australian pull-ups is level one and the
easiest progression for pull-ups
because the amount of resistance that
you can apply to the exercise is
completely scalable depending on the
angle on how you perform this exercise
the lower the angle you are the more
resistance you're applying onto this
exercise
and the higher of an angle you perform
this exercise at the less resistance
will be applied which will make it a lot
easier
and more manageable making it so that
anybody can do it and anyone can start
training for pull-ups and start engaging
their back
and pulling muscles australian pull-ups
are typically done on the side of a low
bar or dip bars but they can also be
done putting two chairs together if you
have the right chairs or any other
elevated surface that you can pull from
while still having your feet on the
ground now before moving on to level two
you want to make sure that you can do at
least 10
perfect australian pull-ups of an angle
about hip height if you can do that then
you're ready for level two and level two
is gonna be jumping negative pull-ups
i'm gonna go for five reps and then
we're gonna break it down
with this next progression we're
increasing the difficulty by simulating
the same position and motion of an
actual pull-up
and using our entire body weight as
resistance at the beginning
you may be mainly jumping into this
exercise but the more you do it you're
eventually going to be able to pull more
on the concentric jumping less and
getting you closer to maintaining an
actual pull-up
all right there we have jump negative
pull-ups the very next progression
level two to mastering the pull-ups this
exercise is more focused on the
eccentric portion
the negative of the exercise and like i
always say if you can't yet do a
progression
or handle a heavier load always work the
concentric negative portion of the
exercise and eventually your strength is
going to be able to build up to do the
concentric portion
now when doing jumping negative pull-ups
or any form of pull-ups you always want
to keep in mind
a strong grip shoulder blades retracted
at the top and your body
as tight and straight as you can with
your feet tight together
toes pointed and your body straight from
your shoulders all the way down to your
toes maintaining a tight core and
keeping your whole body contracted
as a unit all the way up and all the way
down also every time you pull up you
always want to be slightly leaning back
and aiming the bar to your chest with
every single rep and once you can do
this for 12 reps
consecutively with perfect form then
you're ready to move on to level three
and level three
is going to be pull-ups i'm gonna go for
five reps and show you what that looks
like
you always wanna be aiming to bring your
chest to the bar but of course if you
just got to level three you're still
building your strength getting your chin
over the bar is fine but you always
wanna be working towards
pulling harder and higher alright so
there we have
pull-ups you always want to make sure
that using perfect form starting off
with your grip
as tight and strong as possible scapula
is retracted with your core tight and
your body in a straight
and tight line completely contracted as
one unit
pointing your toes and feet tight
together once you can do it as perfect
as possible
then you can focus on increasing your
repetitions as they'll be perfect
repetitions
versus trying to increase repetitions of
something that's not that great the more
perfect your form is
the more and harder your muscles
contract building you stronger and
better quality muscles now at level
three once you develop the strength to
be able to do pull-ups you can also
start introducing different grips as
well like chin-ups switch grip
try and work with them all as they're
gonna develop different areas of your
back
and overall increase your pulling
strength now before moving on to level
four you want to be able to do at least
10
perfect consecutive pull-ups in a row
before progressing to level five and if
you're still having trouble with
pull-ups you want to train australian
pull-ups
jump negative pull-ups and pull-ups and
all their different grips all together
to eventually build the strength and be
able to move on to level four and level
four
is gonna be a bit harder with l-sit
pull-ups i'm gonna go for five reps
and i'm gonna break it down for you you
always need to have perfect form strong
grip in your wrists
shoulders retracted back activated body
in a straight line with your feet tight
together
and toes pointed and maintaining your
core tight keeping your entire body
contracted as one unit as you pull up
and down
all right so there we have l-sit
pull-ups a lot harder than the average
pull-up
if it's your first time trying l-sit
pull-ups you can always start off by
first trying them in a tucked l-sit
position
eventually you can try just doing one
l-sit pull-up as perfect as possible
every minute on the minute eventually
building up to two perfect l-sit
pull-ups
consecutively every minute on the minute
and building up so forth with this
variation because your legs are locked
out straight in front of you it's gonna
require a lot more stabilization and a
lot more core strength in order to
complete each rep without dropping your
feet below 90 degrees
and remember when performing any type of
pull up or variation you always need to
have perfect form
the better your form is the more control
you're gonna have over the exercise and
the stronger you're gonna get and the
faster you're gonna be able to progress
on so when you're just getting started
just focus on doing one as perfect as
possible
and then of course work your way down
the other previous levels and
progressions
once you've done as many l-sit pull-ups
as you can with perfect form then move
down to pull-ups or any other variations
with different grips then move down to
jump negative pull-ups and then finally
move down to australian pull-ups that's
going to keep the time under tension up
in your pulling muscles like your back
and your biceps and instead of giving up
like you normally would have when you
can't do any l-sit pull-ups you go to
the easier progression that allows it to
keep on going
all the way down to the easiest ensuring
that you gave it your all and you left
nothing on the table
maximizing your gains now before moving
on to level five you want to make sure
that you can do at least
six perfect l-sit pull-ups consecutively
in a row and if you're able to
accomplish that then you're ready for
level five and level five is gonna be
inverted row pull-ups i'm gonna go for
five reps
show you what it looks like then break
it down with inverted row pull-ups we're
further increasing the difficulty
pulling from a horizontal position
and maintaining your legs up your back
and your lats are going to be way more
engaged
and it's going to require a lot more
stabilization and core strength while
performing your pull-ups
all right there we have inverted row
pull-ups now to get into this exercise
it's just like doing a toaster bar
except once your feet reach the bar
lean back engage your lower back and
push up your hips from this position you
want to maintain
and pull right up to your abdomen and
all the way back down if you're just
getting started just focus on
one perfect rep every minute for at
least 10 minutes eventually as you train
like this you're gonna be able to do two
consecutive perfect reps every minute
and then you wanna continue to use that
technique to build up your repetitions
to three four five
and beyond and of course you need to be
using and training all the previous
progressions that we just covered to be
able to move on
to the very next progression now before
moving on you want to make sure that you
can do at least
seven perfect inverted row pull ups
consecutively before moving on to level
six
now level six we have archer pull-ups
i'm gonna go for six reps and then break
it down for you
and now we're starting to use more of
one arm than the other with this
progression
developing even more strength and
getting us closer to be able to handle
our own body weight with just one arm
versus two
all right there we have archer pull-ups
just like before when we were working
our way up to eventually do pull-ups we
couldn't just start using our entire
body weight we had to ease our way in
starting with australian pull-ups then
going into jumping one-arm pull-ups then
moving into jumping negative pull-ups
and eventually building our strength to
do real pull-ups we're gonna do the same
thing
transitioning into one arm pull-ups so
with archer pull-ups our opposing arm
is assisting but we are doing more
weight and more resistance than what
we're used to so you want to practice
your archer pull-ups with perfect form
and if you're just getting started
you can also try training australian
archer pull-ups as well as all the
previous levels and progressions
and to ensure that you're ready for
level seven you want to be able to do at
least
eight consecutive repetitions of archer
pull-ups once you can accomplish that
you're ready for level seven
which is high pull-ups i'm gonna go for
five reps show you what it looks like
and break it down
pulling this high requires an even
longer range of motion so that's gonna
be engaging way more of your back
your lats you should significantly have
developed your pulling strength and be
able to at least pull
chest to bar right there we have
high pull ups now you notice that we're
starting to pull way stronger and way
higher bring your abdomen to the bar to
train for this exercise you're gonna
need a strong grip
and you're gonna need to start training
your explosiveness pulling as hard as
you can
with every single repetition without
breaking form other things that you can
train to help increase your pulling
explosiveness
can be weighted pull-ups and explosive
pull-ups you can do weighted pull-ups
with the weight belt
or with the weight vest if you need a
weight belt you can always find one at
thanks.com
shop but i personally love using a
weight vest because once you put it on
you can just continue to train and
eventually you forget it's on and once
you're training with it as if it's not
on when you take it off you're gonna fly
and you're really gonna feel that
explosive strength
specifically one of the things that i
trained for to unlock my high pull-ups
with starting from a pull-up position
seated on the ground like in an l-sit
like from the side of a dip bar or low
bar
from there i have all my dead weight on
the ground i try to explode and pull my
body
up as high as i can all the way to my
waistline focusing on giving everything
i got into just
one repetition eventually i was able to
pull it higher and higher once i got to
my waistline
i started focusing on increasing my
repetitions and of course i used all the
previous levels of progressions to build
my strength
as well and once you can do at least
five perfect consecutive
high pull-ups in a row then you're ready
for level eight and that's going to be
high l-sit pull-ups i'm gonna go for
five reps show you what it looks like
all right there we have the high l-sit
pull-up definitely an advanced pulling
variation
and as you can see to increase the
difficulty on a pull-up we used an lc
l-sit pull-ups now to increase the
difficulty on a high pull-up we use an
l-sit
high l-sit pull-ups just like the l-sit
pull-up doing a high pull-up in an l-sit
position
is going to make this exercise so much
harder requiring way more stabilization
as well as abdominal and full-body
strength now you want to be able to do
at least
five perfect l-sit pull-ups
consecutively before moving on to level
nine and if you're able to do that
you're ready for level nine that's gonna
be
pull up one arm negative i'm gonna go
for four reps show you what that looks
like
now we're really starting to use our
entire body weight onto just
one limb and really focusing on the
eccentric portion of this exercise as i
said before
with jumping negative pull-ups focusing
on the eccentric is eventually going to
give you the concentric
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all right so there we have the pull up
one arm negative and as you can see
the more you work this negative one arm
motion eventually you're going to be
able to strength to pull right back up
so you wanna master the pull up one arm
negative and you wanna use all the
previous progressions
to get you there and once you can do six
pull up one arm negatives for each arm
consecutively
then you're ready to move on to the last
level that's gonna be level ten
one arm pull-ups i'm gonna go for two on
each arm show you what it looks like
then break it down for you
all right there we have one arm pull-ups
the last and ultimate level when it
comes to pull-ups doing it with one arm
and of course once you've mastered the
one-arm pull-up your next goal would be
to increase your repetitions
and to increase the overload maybe by
adding some weight with a weight belt or
a weight vest
but if you just made it to level 10 and
you're just starting off with this
progression you can always try some
jumping one arm pull ups and really
focus
on the negative eccentric portion before
going to a full on
one arm pull up remember always focus on
first trying to get one perfect
repetition
then you can start focusing on
increasing your repetitions and always
use negative and eccentric movements
like the negative one arm as they're
going to help you build tremendous
strength and help you get to one arm
pull ups so much faster and when doing
one arm pull-ups because you're holding
with one arm
sometimes your body can tend to sway and
that's why it's super important that
you've been using perfect form with
every single progression so that by now
you should already have a solid
solid grip you should have solid core
strength coming from your obliques to
your abdominals and you should always be
in a straight line protecting your
entire body
as a unit with your scapula is retracted
if you're doing this as an
active hang right before you go for your
repetitions then the one arm pull up is
gonna be a lot easier and you're gonna
have a lot more control
the form is gonna look a lot nicer as
well and remember to increase your
repetitions once you can do one perfect
one
you want to do one perfect one arm pull
up every minute on the minute until
you're able to do two consecutively
in a row then you want to do two perfect
repetitions consecutively every minute
on the minute and so forth to build up
your repetitions to three
and so on and once you build up your
repetitions to about four or five reps
consecutively in each arm you can then
introduce
external weight starting to put more
weight onto your body as you do one-arm
pull-ups when i first got started i
would hold a five-pound dumbbell in my
opposing arm
as i would do the one-arm pull-ups and
eventually i would hold a heavier weight
and with that said that's going to be
the 10 levels
to pull up starting with the very first
progression that anybody can do working
our way all the way up
to one arm pull ups the ultimate level
of pulling strength so if you enjoyed
this video then definitely smash that
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video if there's some exercises i left
missing and what you want the next video
to be about
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that's gonna be it for today thank you
so much for watching i'll see you next
thursday
2 p.m usa eastern time mad love peace
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out
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