Ultimate Pull-up Video – How to Progress to Performing Pull-ups
Ultimate Pull-up Training
If you remember from one of my previous posts on big back training, you’ll know that there are several ways to modify conventional pull-ups.
BIG VIDEO AFTER THE JUMP
Pull-up Modifications:
- Change the Grip
- wide, narrow, alternated, one arm
- Change the Grip Again
- towels, thick ropes, two fingers, three fingers, gloves, Rolling Thunder
- Overloaded
- 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
Level 1
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.
Level 2
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.
Level 3
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
- W’s
- 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
- Chin-ups
- Pull-ups
- 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!
Smitty
PS. Don’t forget about AMD, it will show you how to pull it all together. Remember the awesome upper body warm-up and the lower body warm-up videos? These exercises fit right into AMD, the net’s ONLY
PPS. Wanna SMASH someone? This will help – Blunt Force Trauma
PPPS. Attention strength coaches and personal trainers – the essential strength and conditioning reference – The Chaos Manual
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Copyright© 2009 The Diesel Crew, LLC. All rights reserved. You may not reproduce this article or post. How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs | Build Muscle, Muscle Gaining Workouts | Build Muscle Membership Site |
How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs | Build Muscle, Muscle Gaining Workouts | Build Muscle Membership Site
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Tags: back training, bodybuilding workouts, how to build muscle
December 13th, 2009 at 9:24 pm
Hey,Jimmy,
would I have 6 Star, I could give you all of them!
Great exercises!
Like usually!
I sent them already to my followers on Twitter and friends on FB.
All the Best!
Anatoly
December 13th, 2009 at 9:45 pm
Another great classic video that will stand the test of time! Good job smitty! I’ll pass it along!
December 13th, 2009 at 10:21 pm
Sweet video.
I always have trouble coming across new pulling exercises, but this was great.
December 13th, 2009 at 11:15 pm
This is great. Copied and pasted the list of exercises, bookmarked the video. Definitely a keeper. This is gold for years to come.
December 14th, 2009 at 1:26 am
Blouses bitch!!
December 14th, 2009 at 10:51 am
Then he made us some pancakes.
December 14th, 2009 at 10:51 am
Awesome, thanks Jack!
December 14th, 2009 at 10:51 am
Thanks for watching Niel.
December 14th, 2009 at 10:51 am
Thanks Jerry, really appreciate it bro.
December 14th, 2009 at 2:32 pm
Thanks for posting that video. It’s excellent. It’s nice to see the exercises ranked from easiest to hardest, so you have some idea of what to work up to. I’ll pass on this post to my friends struggling with pullups.
December 14th, 2009 at 11:45 pm
Now that is a Video! Great stuff!
December 15th, 2009 at 12:38 am
I love chappelle show!alright seriously though AWESOME video as usual with solid quality information! not a bunch of rewrapped leftover garbage !MAN I LOVE YOU GUYS!! In a strictly platonic hetero way of course!!!
December 15th, 2009 at 5:46 pm
Holy cow Smitty – I think this one post should be bookmarked by everybody as *the* definitive guide to virtually every possible pullup variation known to man.
You know, I think that if I were to grab a copy of Websters’, and looked up the definition of “thorough”, there’d be a Diesel Crew logo there… 😉
Wiggy
http://www.workingclasscardioworkout.com
http://www.workingclassfitness.com
December 15th, 2009 at 9:17 pm
Thanks Wiggy!
May 20th, 2010 at 7:30 am
hey i like all your variations of pull ups. so far i can do all the pull ups and chin ups u have suggested except i cant do a muscle up? it seems to just be the last range of movement that i cant do. i get my chin over the bar and push up but i dont know how u get all the way up. any ideas where u go from there?