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- What's-up Thenx athletes.
It's Chris Heria.
We're gonna be continuing on the how
to start Calisthenic series today,
and I'm gonna be showing you exactly what to do,
and what to train, to unlock your very first pullover.
Now, the pullover is a body weight exercise
that builds an enormous amount of muscle and strength,
in your upper-body and core, primarily in your lats,
rhomboids your biceps, rear delts, your core,
and your traps.
But aside from it being an excellent hanging exercise
to build strength and muscle in your upper-body,
the pullover gives you the ability to get above the bar
without having to do a muscle-up,
and this can benefit you in many ways.
For example, when wanting to do straight bar dips
at the top of a pull up bar
and being able to train pull-ups and dips on the same bar.
You'll also be able to work on negative muscle-ups,
which is a progression to the muscle-up that builds
an enormous amount of upper-body strength,
and eventually develops your skill and strength
to be able to do it in actual muscle-up.
And the pullover is an exercise that you can use
to incorporate in freestyle calisthenics,
whether you're adding combos or different exercises together
or you're just trying to conserve your strength
for the skill that you're trying to learn,
that may be done above the bar.
For example, 360 muscles-ups and muscle-up jump on the bars,
as well as others,
and if you wanna learn those two moves as well,
check out my videos down below,
where I break them down step by step.
Now, before we get into learning how to do the pullover,
it's very important that you have a solid foundation,
so that you're not struggling
and you're going through the learning process smoothly.
So, to have a solid foundation
to begin learning the pullover, you want to be able to do
at least five to 10 pull-ups with perfect form,
at least five to 10 toes-to-bars with perfect form,
and a hanging L-sit hold for at least 10 seconds.
Now, if you're having trouble reaching these requirements,
or with any of these exercises at all, I broke down each one
of these exercises into their own individual video,
on how to unlock them step-by-step.
So, check those out.
Once you got those down, you're ready to begin,
and all you're gonna need is to find a place to hang,
and to download the ThenX App in the app store
or Google play store.
Open up to the YouTube workout section.
You should be able to find this workout routine,
smash the like button on this video
and you are ready to get started.
First, we're gonna be getting into hanging scapula shrugs,
emphasizing on our rear delts, our lats, and our traps.
I'm gonna go for eight reps, show you what it looks like,
and then break it down for you.
(lighthearted bounce music)
All right, so there we have the scapular shrugs,
and I gave you two different variations.
The first one is the basic scapular shrug.
You're just retracting your scapula's back,
from a dead hand position,
from the tip of your toes all the way to your grip,
squeezing your core, you're gonna raise your body up
by retracting your scapula's back.
Just keep in mind that you do not want to be bending
or pulling with your arms at all.
You're raising your body with pure scapular retraction.
You want to have your arms actually locked out,
and you're core tight with no movement to ensure,
that you're only using your scapula's.
So, this exercise will not only strengthen
and improve your pullovers, it's the first thing
that you're gonna want to engage or activate,
when doing any type of hanging exercise
where you wanna eliminate swinging, use perfect form
and emphasize on the intended muscle groups
that you are actually trying to build,
whether it be pull-ups, muscle-ups or so much more.
So, definitely master this one before moving on,
you wanna be able to do at least 10 perfectly a row.
And you may have also noticed on the last four reps
I had an even stronger retraction on my scapula's,
retracting them back, and also depressing them down,
allowing me to raise even higher and use more of my lats,
and other muscles in the back
which are gonna make the reps a lot stronger.
So, this progression is not that hard.
Once you can master 10, perfect repetitions
you're ready to move on to the next progression,
and that's gonna be hanging bent arm leg raises,
emphasizing on our core, our hip flexors, biceps,
back, lats, traps and rhomboids.
I'm gonna go for eight repetition,
and show you what it looks like,
and then break it down for you.
So, as always, you're gonna start-off
in a dead hang position,
then you're gonna activate your scapula
with the scapula shrugs,
and with your core tight, you're gonna pull up,
and wherever you can, comfortably hold.
You're gonna squeeze as hard as you can with your hands,
that's gonna eliminate as much swing as possible,
and then you're gonna begin to raise your legs
into L-sit position, nice and controlled.
And you really don't wanna have any momentum or swinging
on doing this exercise.
Once you bring your legs up to a horizontal position,
you're gonna go ahead
and bring it back down to starting position
while maintaining your top of the pull-up position,
squeezing your arms, your grip, and your core.
All right, so there we have the bent arm hanging leg raises.
This is, actually, a very important movement path
when it comes to learning the pullover,
as we gonna be using this movement
transitioning through the actual pullover,
and this is where the requirement of being able
to do an L-sit hold is really gonna benefit you.
So, if you're having trouble with this exercise,
definitely work on your L-sit holds,
and definitely make sure you have a solid pull-up as well.
This is also an excellent exercise that you can incorporate
into your ab-day or your back-day as well,
as it also builds a great amount
of strength, muscle, and control.
So, you wanna be able to do
at least eight bent-arm hanging leg raises consecutively
with perfect form, before moving on to the next progression,
which is toes-to-bars, emphasizing,
on our abs, lower-back, upper-back, and rear-delts.
I'm gonna go for eight reps, show you what it looks like,
and then give you a brief breakdown.
You're gonna start in a dead-hang position like always,
with your ankles tight together, your core engaged,
and a really strong grip.
While from the dead-hang position
you're gonna activate your scapula,
while also leaning back a bit,
like the advanced scapula shrugs,
and then you're gonna begin to raise your legs
from the tip of your toes,
keeping your legs as straight as they can.
Once your legs begin to reach or pass that horizontal line,
you're gonna need more range of motion in your hips,
so you can lean back a bit more, and that's gonna allow you
to bring your toes all-the-way up to the bar,
and, of course, the more flexible your hamstrings are
the easier it's gonna be.
All right, so there we have the toes-to-bars.
Now, you notice that I'm using absolutely no swing,
no momentum at all.
This is what you wanna strive for
when doing your toes-to-bars.
And if you're doing them with a really, really tight grip,
your core is tight-your feet are tight-together,
and you're controlling your movement,
then there should be little to no momentum at all,
and that's gonna ensure
that you're getting the most out of every rep,
and, progressively, building more strength.
And if you're having trouble, you can always bend your legs
to have your toes reach the bar,
and the more you do it, the stronger you're gonna get,
eventually, you're gonna gain the strength
to do it with your legs straight.
Now, I give a very thorough breakdown
on exactly how to do this exercise,
and where to start as a complete beginner.
Check out the video, on how to toes-to-bar.
That's a full video breakdown
on exactly how to start and achieve this exercise,
from the very beginning
with a lot of tips and details as well,
but there's a whole bunch
of-exercise and progressions in-between,
to ensure that you'll unlock your perfect toes-to-bar.
So, check out the video on how to toes-to-bar,
and you'll be mastering them in no time,
and once we do eight perfect in a row,
you're ready to move on, to the next progression.
And that's gonna be upside down deadlift,
emphasizing, on our core, upper and lower-back, rear-delts,
and our glutes.
I'm gonna go for eight repetitions,
show you what it looks like, then break it down.
So, starting off from the top of a toes-to-bar,
you're gonna do a motion that's exactly like a deadlift.
Keeping your feet tight together,
you're gonna push with your lower back like a hip thrust,
squeeze your glutes in your core, retract your scapula
and lean back, and allow your body to slide along the bar
as you raise your body up from your shins up to your quads.
The further your body is away from the bar,
the more gravity is just gonna rip you down.
And when you reach the top,
retract your scapula's and push those hips in, making sure
that you completely stack your feet on top of your hips,
and your hips are directly on top of the rest of your body.
All right, so there we have the upside down deadlift.
It's one of my favorite exercises for hanging on the bar,
as you can see this exercise stems directly
off of the toes-to-bar.
And you, really, don't wanna be using
any momentum with this exercise, as I mentioned before,
if you're coming out slightly at an angle or slanted,
your body's
just gonna wanna rip back down every single time,
and that's gonna be, very, counterintuitive,
especially when you're trying to do an-actual pullover.
And it's super important to master this exercise,
because the top of this movement is where you actually begin
to do your pullover and execute the pull over the bar.
So, stay dedicated in practicing this movement.
When you first get started, you may not be able
to get your hips all the way up, I wasn't able to,
but the more you do it, the stronger you're gonna get.
Eventually, you'll be able
to get your hips higher and higher,
work on dead-lifts as well, that should help,
as well as all the other previous progressions
like the toes-to-bar, bent arm hanging leg raises,
and scapular shrugs.
You wanna make sure that you can do
at least five to 10 consecutive repetitions
with perfect form, before moving on to the last progression.
And that's gonna be the inverted roll pull-up,
primarily, emphasizing on our rhomboids
as well as our lats, traps, biceps, and core.
I'm gonna go for five repetitions,
show you what it looks like,
and then break down this last progression.
(lighthearted bounce music)
All right, so there we have it, the inverted pull-up.
Now, you can do these inverted roll pull-ups
from a toes-to-bar position,
or a upside down deadlift position.
From the toes-to-bar position, it's gonna be a bit easier,
and, of course, the more inverted you are
from the upside down deadlift position,
the more difficult it's gonna be.
But nonetheless, you can start
from a toes-to-bar position, develop some strength,
and eventually you'll be able to do those repetitions
from a more inverted position,
like the upside down deadlift position.
And this is the last key component
to unlocking your pullover.
This is gonna develop your strength to be able to pull
from an inverted position all the way up
to your belly button.
Once you're able to pull up to your belly button
and the weight of your legs hangs
to the opposing side of the bar,
your body weight is gonna make you turn right side up,
as long as you're holding onto the bar.
Now, the first time I attempted this movement
I didn't pull high enough, and I just got stuck halfway.
So, it's very important that you pull all the way up
to your belly button, or at least that you're trying to,
so that you have enough body weight on the other side
of the bar to turn your body around right-side up.
and keep in mind when you're doing your inverted pull-ups,
and when doing the pullover,
you always wanna keep your body tight
and very close to the bar.
That's gonna ensure that you're gonna successfully
execute this exercise without constantly feeling,
like gravity is just ripping you back down.
So, I'm gonna go for five reps of the pullover.
I'm going through all the progressions.
Show you what it looks like.
Scapular shrugs, toes-to-bar upside down pullover,
inverted rope pull-up, up to the belly button,
come all the way around, do the dip, nice and controlled,
right back down, let's go for it.
(lighthearted bounce music)
All right, so there we have it, the pullover.
And if you followed every single step,
and took your time to master each progression,
they should have definitely unlocked
your very first pullover.
So, congratulations incorporating this exercise
into your training,
it's gonna take your skills, physique, and strength
to the next level.
And once you can do one,
you wanna start increasing your repetitions
doing one every minute on the minute,
until you can do two every minute on the minute,
as well as continuing to strengthen
and train all the previous progressions.
You could do 'em in a drop set as well,
starting with the hardest progression, maxing that one out,
and then working your way down to each progression.
For those of you that unlock your pullover
after watching this video,
I'm so excited to see it.
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Mad love, and peace out.
(lighthearted bounce music)