Ultimate Pull-up Video – How to Progress to Performing Pull-ups
Ultimate Pull-up Training
BIG VIDEO AFTER THE JUMP
- Change the Grip
- wide, narrow, alternated, one arm
- Change the Grip Again
- towels, thick ropes, two fingers, three fingers, gloves, Rolling Thunder
- dip belt, med ball, sandbag, dumbbell, kettlebell, chains
- Change the Movement
- side-to-side, slow negatives, isometric holds, explosive
Unfortunately before you start modifying the pull-up, you must become proficient at doing the pull-up. This means you should be able to hit some solid volume and control your bodyweight during the exercise.
Many people can’t and that is ok. There is always a way to train and there is always a starting point. Pick your goal and work until you hit that goal.
Do NOT make the goal too big or too far away because you will be discouraged before reaching it. Make small goals and hit this goal everyday or every week. Pretty soon these small goals will get you to the end point; the larger goal.
Progression of the Pull-up
Barbell, Dumbbell, Kettlebell, Sandbag and Cable Training – movements such rows, pull downs and face pulls can be done from multiple angles to target weaknesses, build a solid strength and joint integrity foundation and develop a solid work capacity.
Deloading the Movement / Isolating One Phase of the Pull-up – you can target the eccentric phase, concentric phase or mid-point (chin over the bar) with movements such as negatives and isometric holds. You can also deload the movement with an elastic band which can be anchored to provide more or less help.
Increasing the Difficulty of the Lift – once proficiency is developed, the movement’s difficulty can be increased. Variations like muscle ups, modifying the grip component (see above) and performing a side to side movement can be done.
Pull-up Progressions and Movements Seen in the Video
*Movements are shown in order of increasing difficulty
- One Arm Lat Pulls
- Narrow Lat Pulls
- Wide Lat Pulls
- Seated Rows
- Low Cable Rows
- DB Rows
- High DB Rows
- Full Range Straight Arm Pull-downs
- Barbell Bent Over Rows
- DB Bent Over Rows
- Inverted Rows – Overhand
- Inverted Rows – Underhand
- Inverted Rows – Feet Elevated – Underhand
- Inverted Rows – Feet Elevated – Overhand
- Side to Side Inverted Rows
- Prince Pull-ups (Game Blouses)
- Banded Pull-ups
- Less Banded Pull-ups
- Jump Up – Slow Negative
- Isometric Holds
- Corner Pull-ups (great for those with elbow/wrist issues)
- Corner Chin-ups (great for those with elbow/wrist issues)
- Narrow Pull-ups Version 1
- Narrow Pull-ups Version 2
- Mixed Grip Pull-ups
- Wide Grip Pull-ups
- Side to Side Pull-ups
- Pop Outs
- Grappler Pull-ups
- Pull-ups with Knee Raise
- Gorilla Ups
- L-sit Pull-ups
- Reach Ups
- Towel Pull-ups Version 1
- Towel Pull-ups Version 2
- Towel Chin-ups
- See Saw Pull-ups
- Revolving Thick Bar Pull-ups
- Revolving Thick Bar Chin-ups
- Climbing Pull-ups
- Muscle Ups
Ultimate Pull-up Video
Start with exercise one and build a strong foundation at each level. As you progress through these exercises, you will find pull-ups will become easier and easier.
Keep me posted of your progress!
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PPPS. Attention strength coaches and personal trainers – the essential strength and conditioning reference – The Chaos Manual
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- Change the Grip