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Practical. Movement. Training.

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How to Pullup - Beginner 1.

How to Pullup #04 - Beginner 1 Parkour Tutorial. [079]

tutorial

Video Details

If you're looking to improve your pull-up game but find the traditional movement challenging, using resistance bands can be an excellent starting point. Bands not only assist with lifting your body weight but also allow you to practice the full range of motion, from a dead hang to the top position. This tutorial will guide you through using bands effectively, making pull-ups accessible for everyone, regardless of their strength level.

To get started, select a thin resistance band and loop it over a pull-up bar, adjusting its length by creating two loops. For added stability, insert a stick or bar through the bottom of the band and wrap it around twice. Kneel down to grip the bar overhead, starting in a dead hang position. From here, pull down, engaging your muscles through the full range, then release and repeat. If the movement feels too easy, shorten the band or switch to a thicker one to increase resistance. This scalable approach allows you to tailor the challenge according to your ability and ensures that you can work on your pull-up technique without the strain of lifting your entire body weight.

While using resistance bands is a fantastic way to build strength, it's worth noting some of their limitations. Performing the exercise from a kneeling position can affect your core engagement and body alignment, so it's essential to be aware of your posture. Also, using bands requires some extra equipment, which may not always be accessible. Moreover, determining the exact amount of assistance from the bands can be tricky, as their elasticity affects the difficulty of the movement throughout its range. Nevertheless, this method remains one of the best ways for beginners to practice the pull-up and build strength progressively.

To recap:

Use a resistance band to assist with pull-ups, which allows for a full range of motion.
Adjust the band’s length or thickness to customize the difficulty level.
Be mindful of your posture and the need for extra equipment when incorporating bands into your workout.

Note: This video summary is generated by AI from the video transcript and may not always be accurate.

Transcript

																									
														0.06
														hey everyone welcome to the first
													
																									
														2.52
														beginner variation of pull-up so what
													
																									
														6.12
														we're going to look at today is using
													
																									
														9.059
														these bands so they're going to become
													
																									
														10.98
														very very handy for us to do the full
													
																									
														14.67
														range of motion
													
																									
														15.929
														pull-up however we want to be able to do
													
																									
														19.59
														that full range of motion pull-ups so
													
																									
														21.779
														from the absolute dead hang top position
													
																									
														24.09
														pulling down all the way to there the
													
																									
														28.289
														bands are going to allow us to do that
													
																									
														30.119
														so the way we're going to do it I'm
													
																									
														32.64
														going to take the thinnest red band
													
																									
														35.01
														first okay and bring that into the the
													
																									
														37.77
														middle the way we're going to do that is
													
																									
														40.71
														by putting the band up onto the bar and
													
																									
														44.01
														I'm going to make it slightly shorter by
													
																									
														45.93
														putting two hoops over it okay and then
													
																									
														49.879
														I'm gonna grab a stick or a bar like
													
																									
														53.94
														this and I'm going to thread it through
													
																									
														56.879
														the bottom okay now she even can wrap
													
																									
														59.37
														that around twice like that
													
																									
														60.84
														so the point now is going to be that we
													
																									
														64.979
														want to replicate that pulling action
													
																									
														67.2
														without having to pull our entire body
													
																									
														69.659
														weight up onto a bar so to do this what
													
																									
														72.6
														I'm going to do is kneel down onto the
													
																									
														74.67
														floor okay I'm going to put this bar
													
																									
														77.34
														above my head alright so I'm in the
													
																									
														79.71
														total dead hang position and then from
													
																									
														81.75
														here I'm going to pull pull down to that
													
																									
														85.56
														position so where I'm at the maximum
													
																									
														87.96
														pole position here and then come back up
													
																									
														91.17
														come back down and up so there is our
													
																									
														95.4
														first scalable version for doing a
													
																									
														98.13
														pull-up
													
																									
														98.67
														now if you want to make it harder you
													
																									
														101.189
														just make the band shorter so thread it
													
																									
														104.159
														through again put back through come down
													
																									
														109.77
														and again now it gets a little bit
													
																									
														113.57
														tougher okay so once you get to the end
													
																									
														118.59
														of that actually you can play with
													
																									
														120.63
														thicknesses of the band too so I'm just
													
																									
														123.119
														gonna place that down and I'm thread
													
																									
														126.869
														that
													
																									
														130.72
														okay so now actually let's look at using
													
																									
														134.57
														the blue band over here let's put into
													
																									
														145.46
														it now you can see that this becomes
													
																									
														148.58
														very very scalable it means that
													
																									
														151.43
														actually I can give this exercise with
													
																									
														154.1
														these bands to a lot of different people
													
																									
														156.29
														of a lot of different strengths
													
																									
														157.79
														abilities and actually it starts to get
													
																									
														161.78
														a little bit more tricky okay
													
																									
														164.29
														down and up and you can imagine with the
													
																									
														167.54
														thicker band and shorter actually this
													
																									
														170.33
														can become quite tough so that's going
													
																									
														174.68
														to be our first variation very highly
													
																									
														179.33
														scalable and very easy to give to anyone
													
																									
														183.35
														so you could give this to an old-age
													
																									
														184.94
														pensioner you could give this to a child
													
																									
														186.95
														and all of them would be able to do a
													
																									
														189.98
														variation of this exercise and it means
													
																									
														193.37
														that they can do the full range of
													
																									
														194.81
														motion of the pull-up from the top all
													
																									
														197.18
														the way down to the bottom position of
													
																									
														199.34
														the poor which is there okay the great
													
																									
														203
														thing of this method also is the fact
													
																									
														205.91
														that the bands actually get harder the
													
																									
														210.44
														more you pull okay so as you're pulling
													
																									
														213.41
														it it gets tighter which means it gets
													
																									
														215.6
														harder to pull which replicates actually
													
																									
														218.72
														pulling on the bar quite a lot so when
													
																									
														222.56
														you're on the bar and you're doing the
													
																									
														224.299
														pull-up actually it's the top part of
													
																									
														226.76
														the the pull so from here it's this top
													
																									
														230.33
														part which is the hardest part for most
													
																									
														233.18
														people and the bands when you're pulling
													
																									
														235.19
														on this this bar and the band actually
													
																									
														237.5
														is this bottom part which replicates the
													
																									
														240.62
														top part of the poor which is the
													
																									
														242.15
														hardest which so it's actually a really
													
																									
														243.86
														really good way of kind of replicating
													
																									
														246.47
														this pull-up
													
																									
														248.019
														this method is very scalable we can give
													
																									
														250.64
														it to a lot of different people it means
													
																									
														252.59
														that we can get started with that
													
																									
														253.97
														pulling action it also means that we're
													
																									
														257.66
														in a good position we can do everything
													
																									
														261.02
														that you would be able to do however
													
																									
														262.94
														there are
													
																									
														263.9
														negatives to this one of one of which is
													
																									
														268.4
														you notice that I'm kneeling on the
													
																									
														269.99
														floor okay
													
																									
														271.009
														so unless you have a very very high bar
													
																									
														273.65
														that you can put this on so you actually
													
																									
														276.02
														start standing and you can do this
													
																									
														278.12
														exercise actually kneeling on the floor
													
																									
														280.97
														it's not it's not terrible but the
													
																									
														284.09
														problem is that it doesn't actually get
													
																									
														286.94
														you to engage your obliques very much
													
																									
														289.13
														and it puts your back into a different
													
																									
														292.91
														position
													
																									
														293.57
														okay so generally the the pelvis is put
													
																									
														296.63
														into the this position rather than this
													
																									
														300.05
														position and you want to kind of have
													
																									
														301.789
														this here and it's very hard to be in
													
																									
														304.789
														this position on your meats okay so
													
																									
														307.25
														something to think about but we can kind
													
																									
														309.139
														of work to that on one of the later
													
																									
														311.63
														versions of the beginner pulls okay one
													
																									
														314.3
														of the other negatives is the fact that
													
																									
														315.71
														you need more equipment you you need
													
																									
														317.93
														these bands to kind of be able to do
													
																									
														320
														this variation which yeah you know not
													
																									
														323.66
														everybody's going to have access to so
													
																									
														326.599
														again probably a bit of a negative there
													
																									
														329.72
														finally actually the elasticity of the
													
																									
														333.53
														band's it's quite hard to determine kind
													
																									
														338.06
														of how much they're helping you and you
													
																									
														341.06
														kind of put a figure on like what the
													
																									
														344.69
														the help is so again it's quite hard to
													
																									
														348.26
														tell with these and it doesn't kind of
													
																									
														352.099
														replicate the actual pull itself exactly
													
																									
														355.909
														because obviously when you're pulling
													
																									
														357.949
														that the intensity is you know the same
													
																									
														360.68
														all the way but with the band it's
													
																									
														363.409
														actually fairly easy at the very top and
													
																									
														365.539
														it's easy easy easy and then towards the
													
																									
														368.12
														bottom position as you're here is when
													
																									
														370.849
														it actually gets harder so again you
													
																									
														373.82
														know the the band's don't replicate this
													
																									
														377.03
														proper pull up exactly with all that
													
																									
														380.06
														said actually this is one of the best
													
																									
														382.58
														ways to copy the pull up for a beginner
													
																									
														386.63
														okay if you have any questions throw
													
																									
														389.36
														them into the comments below and I think
													
																									
														392.21
														we'll kind of finish there and we'll
													
																									
														393.889
														move on to the second beginner variation
													
																									
														396.65
														and look
													
																									
														397.15
														another way that we can scale these
													
																									
														400.71
														variations all right
													
																									
														411.46
														you

Subtitles (SRT)

1
00:00:00,000 --> 00:00:06,000
hey everyone welcome to the first

2
00:00:02,000 --> 00:00:08,000
beginner variation of pull-up so what

3
00:00:06,000 --> 00:00:10,000
we're going to look at today is using

4
00:00:09,000 --> 00:00:14,000
these bands so they're going to become

5
00:00:10,000 --> 00:00:14,000
very very handy for us to do the full

6
00:00:14,000 --> 00:00:18,000
range of motion

7
00:00:15,000 --> 00:00:20,000
pull-up however we want to be able to do

8
00:00:19,000 --> 00:00:23,000
that full range of motion pull-ups so

9
00:00:21,000 --> 00:00:27,000
from the absolute dead hang top position

10
00:00:24,000 --> 00:00:30,000
pulling down all the way to there the

11
00:00:28,000 --> 00:00:32,000
bands are going to allow us to do that

12
00:00:30,000 --> 00:00:34,000
so the way we're going to do it I'm

13
00:00:32,000 --> 00:00:37,000
going to take the thinnest red band

14
00:00:35,000 --> 00:00:40,000
first okay and bring that into the the

15
00:00:37,000 --> 00:00:43,000
middle the way we're going to do that is

16
00:00:40,000 --> 00:00:45,000
by putting the band up onto the bar and

17
00:00:44,000 --> 00:00:49,000
I'm going to make it slightly shorter by

18
00:00:45,000 --> 00:00:53,000
putting two hoops over it okay and then

19
00:00:49,000 --> 00:00:56,000
I'm gonna grab a stick or a bar like

20
00:00:53,000 --> 00:00:58,000
this and I'm going to thread it through

21
00:00:56,000 --> 00:00:59,000
the bottom okay now she even can wrap

22
00:00:59,000 --> 00:01:04,000
that around twice like that

23
00:00:60,000 --> 00:01:06,000
so the point now is going to be that we

24
00:00:64,000 --> 00:01:08,000
want to replicate that pulling action

25
00:00:67,000 --> 00:01:12,000
without having to pull our entire body

26
00:00:69,000 --> 00:01:14,000
weight up onto a bar so to do this what

27
00:00:72,000 --> 00:01:16,000
I'm going to do is kneel down onto the

28
00:00:74,000 --> 00:01:19,000
floor okay I'm going to put this bar

29
00:00:77,000 --> 00:01:21,000
above my head alright so I'm in the

30
00:00:79,000 --> 00:01:24,000
total dead hang position and then from

31
00:00:81,000 --> 00:01:27,000
here I'm going to pull pull down to that

32
00:00:85,000 --> 00:01:30,000
position so where I'm at the maximum

33
00:00:87,000 --> 00:01:34,000
pole position here and then come back up

34
00:00:91,000 --> 00:01:37,000
come back down and up so there is our

35
00:00:95,000 --> 00:01:38,000
first scalable version for doing a

36
00:00:98,000 --> 00:01:41,000
pull-up

37
00:00:98,000 --> 00:01:43,000
now if you want to make it harder you

38
00:00:101,000 --> 00:01:49,000
just make the band shorter so thread it

39
00:00:104,000 --> 00:01:53,000
through again put back through come down

40
00:00:109,000 --> 00:01:57,000
and again now it gets a little bit

41
00:00:113,000 --> 00:01:60,000
tougher okay so once you get to the end

42
00:00:118,000 --> 00:01:62,000
of that actually you can play with

43
00:00:120,000 --> 00:01:66,000
thicknesses of the band too so I'm just

44
00:00:123,000 --> 00:01:69,000
gonna place that down and I'm thread

45
00:00:126,000 --> 00:01:68,000
that

46
00:00:130,000 --> 00:01:84,000
okay so now actually let's look at using

47
00:00:134,000 --> 00:01:88,000
the blue band over here let's put into

48
00:00:145,000 --> 00:01:90,000
it now you can see that this becomes

49
00:00:148,000 --> 00:01:93,000
very very scalable it means that

50
00:00:151,000 --> 00:01:95,000
actually I can give this exercise with

51
00:00:154,000 --> 00:01:97,000
these bands to a lot of different people

52
00:00:156,000 --> 00:01:101,000
of a lot of different strengths

53
00:00:157,000 --> 00:01:103,000
abilities and actually it starts to get

54
00:00:161,000 --> 00:01:106,000
a little bit more tricky okay

55
00:00:164,000 --> 00:01:110,000
down and up and you can imagine with the

56
00:00:167,000 --> 00:01:114,000
thicker band and shorter actually this

57
00:00:170,000 --> 00:01:119,000
can become quite tough so that's going

58
00:00:174,000 --> 00:01:122,000
to be our first variation very highly

59
00:00:179,000 --> 00:01:124,000
scalable and very easy to give to anyone

60
00:00:183,000 --> 00:01:126,000
so you could give this to an old-age

61
00:00:184,000 --> 00:01:129,000
pensioner you could give this to a child

62
00:00:186,000 --> 00:01:132,000
and all of them would be able to do a

63
00:00:189,000 --> 00:01:133,000
variation of this exercise and it means

64
00:00:193,000 --> 00:01:136,000
that they can do the full range of

65
00:00:194,000 --> 00:01:138,000
motion of the pull-up from the top all

66
00:00:197,000 --> 00:01:142,000
the way down to the bottom position of

67
00:00:199,000 --> 00:01:145,000
the poor which is there okay the great

68
00:00:203,000 --> 00:01:150,000
thing of this method also is the fact

69
00:00:205,000 --> 00:01:152,000
that the bands actually get harder the

70
00:00:210,000 --> 00:01:155,000
more you pull okay so as you're pulling

71
00:00:213,000 --> 00:01:158,000
it it gets tighter which means it gets

72
00:00:215,000 --> 00:01:161,000
harder to pull which replicates actually

73
00:00:218,000 --> 00:01:163,000
pulling on the bar quite a lot so when

74
00:00:222,000 --> 00:01:166,000
you're on the bar and you're doing the

75
00:00:224,000 --> 00:01:170,000
pull-up actually it's the top part of

76
00:00:226,000 --> 00:01:172,000
the the pull so from here it's this top

77
00:00:230,000 --> 00:01:174,000
part which is the hardest part for most

78
00:00:233,000 --> 00:01:177,000
people and the bands when you're pulling

79
00:00:235,000 --> 00:01:180,000
on this this bar and the band actually

80
00:00:237,000 --> 00:01:181,000
is this bottom part which replicates the

81
00:00:240,000 --> 00:01:183,000
top part of the poor which is the

82
00:00:242,000 --> 00:01:186,000
hardest which so it's actually a really

83
00:00:243,000 --> 00:01:187,000
really good way of kind of replicating

84
00:00:246,000 --> 00:01:190,000
this pull-up

85
00:00:248,000 --> 00:01:192,000
this method is very scalable we can give

86
00:00:250,000 --> 00:01:193,000
it to a lot of different people it means

87
00:00:252,000 --> 00:01:197,000
that we can get started with that

88
00:00:253,000 --> 00:01:200,000
pulling action it also means that we're

89
00:00:257,000 --> 00:01:202,000
in a good position we can do everything

90
00:00:261,000 --> 00:01:203,000
that you would be able to do however

91
00:00:262,000 --> 00:01:207,000
there are

92
00:00:263,000 --> 00:01:209,000
negatives to this one of one of which is

93
00:00:268,000 --> 00:01:210,000
you notice that I'm kneeling on the

94
00:00:269,000 --> 00:01:212,000
floor okay

95
00:00:271,000 --> 00:01:216,000
so unless you have a very very high bar

96
00:00:273,000 --> 00:01:217,000
that you can put this on so you actually

97
00:00:276,000 --> 00:01:220,000
start standing and you can do this

98
00:00:278,000 --> 00:01:223,000
exercise actually kneeling on the floor

99
00:00:280,000 --> 00:01:225,000
it's not it's not terrible but the

100
00:00:284,000 --> 00:01:229,000
problem is that it doesn't actually get

101
00:00:286,000 --> 00:01:231,000
you to engage your obliques very much

102
00:00:289,000 --> 00:01:233,000
and it puts your back into a different

103
00:00:292,000 --> 00:01:235,000
position

104
00:00:293,000 --> 00:01:239,000
okay so generally the the pelvis is put

105
00:00:296,000 --> 00:01:241,000
into the this position rather than this

106
00:00:300,000 --> 00:01:244,000
position and you want to kind of have

107
00:00:301,000 --> 00:01:246,000
this here and it's very hard to be in

108
00:00:304,000 --> 00:01:248,000
this position on your meats okay so

109
00:00:307,000 --> 00:01:251,000
something to think about but we can kind

110
00:00:309,000 --> 00:01:254,000
of work to that on one of the later

111
00:00:311,000 --> 00:01:255,000
versions of the beginner pulls okay one

112
00:00:314,000 --> 00:01:257,000
of the other negatives is the fact that

113
00:00:315,000 --> 00:01:259,000
you need more equipment you you need

114
00:00:317,000 --> 00:01:262,000
these bands to kind of be able to do

115
00:00:320,000 --> 00:01:266,000
this variation which yeah you know not

116
00:00:323,000 --> 00:01:269,000
everybody's going to have access to so

117
00:00:326,000 --> 00:01:272,000
again probably a bit of a negative there

118
00:00:329,000 --> 00:01:277,000
finally actually the elasticity of the

119
00:00:333,000 --> 00:01:280,000
band's it's quite hard to determine kind

120
00:00:338,000 --> 00:01:284,000
of how much they're helping you and you

121
00:00:341,000 --> 00:01:288,000
kind of put a figure on like what the

122
00:00:344,000 --> 00:01:291,000
the help is so again it's quite hard to

123
00:00:348,000 --> 00:01:295,000
tell with these and it doesn't kind of

124
00:00:352,000 --> 00:01:297,000
replicate the actual pull itself exactly

125
00:00:355,000 --> 00:01:299,000
because obviously when you're pulling

126
00:00:357,000 --> 00:01:302,000
that the intensity is you know the same

127
00:00:360,000 --> 00:01:304,000
all the way but with the band it's

128
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actually fairly easy at the very top and

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it's easy easy easy and then towards the

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bottom position as you're here is when

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it actually gets harder so again you

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know the the band's don't replicate this

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proper pull up exactly with all that

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said actually this is one of the best

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ways to copy the pull up for a beginner

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okay if you have any questions throw

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them into the comments below and I think

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we'll kind of finish there and we'll

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move on to the second beginner variation

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and look

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another way that we can scale these

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variations all right

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you

Fundamental Tutorials

How to Pullup - Introduction.

How to Pullup - Prerequisites.

How to Pullup - Fundamentals.

How to Pullup - Beginner 1.

How to Pullup - Beginner 2.

How to Pullup - Beginner 3.

How to Pullup - Beginner 4.

How to Pullup - Beginner 5.

How to Pullup - Intermediate 1.

How to Pullup - Intermediate 2.

How to Pullup - Intermediate 3.

How to Pullup - Intermediate 4.

How to Pullup - Advanced 1.

How to Pullup - Advanced 2.

How to Pullup - Advanced 3.

How to Pullup - Programming 1.

How to Pullup - Programming 2.

How to Pullup - Programming 3.

How to Pullup - Programming 4.

How to Pullup - Example 1.

How to Pullup - Example 2.

How to Pullup - Example 3.

How to Pullup - Example 4.

How to Pullup - Example 5.

How to Pullup - Example 6.

How to Pullup - Example 7.

How to Pullup - Basic Biomechanics.

How to Pullup - Coaching Basics.

How to Pullup - Coaching Collab.

How to Pullup - Coaching Reality.

How to Pullup - Common Faults 1.

How to Pullup - Common Faults 2.

How to Pullup - Recovery.

How to Pullup - Myofascial Release.

How to Pullup - Assistance Work.

How to Pullup - Pulling Variations.

How to Pullup - Challenges.

How to Pullup - Wrapup.

Fundamental Lessons

Fundamental Demonstrations

Pressup Wide - Mixed View

Pressup V Diamonds - Mixed View

Pressup V - Mixed View

Pressup Normal - Mixed View

Pressup Paused - Mixed View

Pressup Knuckles - Mixed View

Pressup Hands backwards - Mixed View

Pressup Shoulder touch - Mixed View

Pressup Handstand - Mixed View

Pressup Forearms to Hands - Mixed View

Pressup Single Forearm - Mixed View

Pressup Palms stacked - Mixed View

Pressup Forearms to Fist - Mixed View

Pressup Forearms fist - Mixed View

Pressup Partials - Mixed View

Pressup Slow - Mixed View

Pressup TShirt Slide - Mixed View

Pressup Jumping Hands - Mixed View

Pressup Clapping - Mixed View

Pressup Circles - Mixed View

Pressup 1 Arm - Mixed View

Pressup Alternating - Mixed View

Pressup 3 Limbs - Mixed View

Pressup Creeping - Mixed View

Pressup Diamonds - Mixed View

Pressup Clocks - Mixed View

Pressup Forearms - Mixed View

Pressup 2 Finger - Mixed View

Pressup Diving - Mixed View

Pressup 3 Finger - Mixed View

Pressup 4 Fingers - Mixed View

Pressup Archer - Mixed View

Pressup 5 Fingers - Mixed View

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