Tutorial

																									

														
0.03
														
welcome back this is now going to be the
													
																									

														
2.669
														
second beginner version and with this
													
																									

														
5.279
														
one we're going to be using the band so
													
																									

														
8.13
														
the idea is we're going to allow the
													
																									

														
10.05
														
band to help pull us up onto the bar
													
																									

														
13.769
														
okay so with this what you want to try
													
																									

														
17.1
														
to do is put your feet into the band
													
																									

														
21.18
														
okay so essentially it's going to be its
													
																									

														
25.019
														
maximum length when you are holding the
													
																									

														
27.72
														
bar okay so at this position you want
													
																									

														
30.779
														
the band maximum length when you pull
													
																									

														
33.239
														
what's going to happen is the band is
													
																									

														
35.07
														
going to help
													
																									

														
35.88
														
that pull so from here you're gonna pull
													
																									

														
39.12
														
up and down okay so a couple of things
													
																									

														
44.489
														
to be aware of the band has essentially
													
																									

														
47.37
														
two variables that you can change so you
													
																									

														
50.85
														
can make this easier or harder the first
													
																									

														
53.52
														
one is the actual band itself here I
													
																									

														
56.969
														
have a thinner band then there's this
													
																									

														
59.609
														
intermediate blue one and then there's a
													
																									

														
61.649
														
thicker green one
													
																									

														
62.91
														
now obviously the thicker green one is
													
																									

														
65.58
														
going to help you a lot more than the
													
																									

														
68.22
														
red one okay it's going to be a lot more
													
																									

														
70.26
														
taut which means that it's going to help
													
																									

														
73.439
														
that pull a hell of a lot more the blue
													
																									

														
76.92
														
one intermediate and the red one easier
													
																									

														
79.799
														
as I said the second variable that you
													
																									

														
83.07
														
can change is actually the length of the
													
																									

														
85.59
														
band so at this full length the idea is
													
																									

														
89.52
														
that it's going to pull but it would
													
																									

														
92.31
														
actually pull a lot more if we made the
													
																									

														
95.52
														
band shorter so what I'm going to do is
													
																									

														
97.65
														
I'm going to actually put a second hoop
													
																									

														
100.079
														
in over there so now the band is shorter
													
																									

														
102.93
														
it means that when it is at the bottom
													
																									

														
105.479
														
position when I've got my foot in it
													
																									

														
107.79
														
actually it is now a lot tighter so when
													
																									

														
111.21
														
I pull it's gonna be easier so putting
													
																									

														
116.969
														
these bands on the bar is very very easy
													
																									

														
119.549
														
all you have to do is hoop it over and
													
																									

														
122.36
														
feed it through itself there we go
													
																									

														
127.56
														
so it's now nice and tight there are a
													
																									

														
130.5
														
lot of different bands on the market and
													
																									

														
132.92
														
depending on how thick they are is going
													
																									

														
135.9
														
to determine how much it's going to help
													
																									

														
139.29
														
you when you do the port when you are
													
																									

														
142.47
														
using these try to make sure that you
													
																									

														
145.59
														
are putting both feet into the bottom of
													
																									

														
148.47
														
the band okay or you can place one foot
													
																									

														
151.739
														
in and cross your legs
													
																									

														
153.33
														
now if the band was to slip and you've
													
																									

														
158.34
														
got your legs crossed it is going to
													
																									

														
161.61
														
look at your knees so sometimes what's
													
																									

														
164.22
														
going to happen is the band or slip up
													
																									

														
165.989
														
and obviously you don't want that to go
													
																									

														
167.82
														
up too far so crossing your legs is
													
																									

														
170.55
														
going to stop it from going all the way
													
																									

														
172.68
														
up with both feet in here also that is
													
																									

														
176.97
														
going to be a lot safer as well now
													
																									

														
179.85
														
using these bands does have its
													
																									

														
182.459
														
positives and negatives now starting
													
																									

														
185.13
														
with the positives you can scale this as
													
																									

														
188.67
														
much as you like so the depending on the
													
																									

														
191.7
														
two variables of the type of band and
													
																									

														
193.98
														
the length of the band determines on how
													
																									

														
197.22
														
hard this exercise is going to be and
													
																									

														
200.579
														
one of the other things that is actually
													
																									

														
202.2
														
good is the fact that you can put
													
																									

														
205.35
														
yourself in a very good position that
													
																									

														
207.6
														
replicates a normal non banded pull-up
													
																									

														
212.37
														
so you're in exactly the same position
													
																									

														
214.14
														
as you would be if you are hanging on
													
																									

														
217.29
														
the bar without it so the bands are very
													
																									

														
220.62
														
good for body position so the bands are
													
																									

														
224.79
														
definitely going to help but you've got
													
																									

														
226.829
														
to be aware that they're only helping
													
																									

														
229.2
														
for a certain range of motion at the
													
																									

														
232.65
														
absolute bottom they're going to be
													
																									

														
234.06
														
helping the most but the more you pull
													
																									

														
236.22
														
they're going to be helping less so
													
																									

														
238.739
														
definitely towards that top range part
													
																									

														
241.799
														
the bands are not going to be helping at
													
																									

														
244.23
														
all depending on the length of the band
													
																									

														
246.18
														
obviously but generally this led that
													
																									

														
249.359
														
they're normal ants the top part you're
													
																									

														
252.06
														
not going to get any help at all from
													
																									

														
253.98
														
the bands and we want to look at other
													
																									

														
256.25
														
variations that enables us to do the
													
																									

														
260.549
														
full right
													
																									

														
261.239
														
and it's going to help us the full range
													
																									

														
263.1
														
so it's a definite negative with the
													
																									

														
265.47
														
band is it only helps us a part of the
													
																									

														
268.65
														
way so one of the other obvious
													
																									

														
272.34
														
negatives is the fact that you need a
													
																									

														
274.74
														
band you have to go out and buy these
													
																									

														
276.9
														
bands so obviously you can't go outside
													
																									

														
280.05
														
straight away and they expect bands to
													
																									

														
283.62
														
be hanging about so it is a definite
													
																									

														
286.289
														
negative that you're gonna have to
													
																									

														
287.31
														
invest in the bands a little bit but
													
																									

														
290.49
														
they'll definitely be a big help and
													
																									

														
292.58
														
worthwhile investment something else to
													
																									

														
296.639
														
be aware of is the fact that the band is
													
																									

														
299.25
														
actually going to pull you forward
													
																									

														
301.229
														
slightly just the way that the bands
													
																									

														
304.56
														
work they will try to find the shortest
													
																									

														
306.69
														
point and your body bending forwards
													
																									

														
310.77
														
actually will mean that the band will
													
																									

														
313.38
														
want to try to pull your feet forwards a
													
																									

														
316.289
														
little bit and it's going to it's going
													
																									

														
319.05
														
to mean that you're gonna have to engage
													
																									

														
320.729
														
your obliques more to go straight down
													
																									

														
323.789
														
rather than go forwards okay wrapping up
													
																									

														
328.889
														
using the bands are very easy and they
													
																									

														
332.22
														
can be very very versatile scalable by
													
																									

														
335.28
														
type of band and the length now
													
																									

														
338.55
														
obviously requires investing in some
													
																									

														
341.58
														
bands but for the price and how much
													
																									

														
345.21
														
they can help they're really worth
													
																									

														
347.07
														
looking at to do a bodyweight pull up
													
																									

														
350.55
														
and making it easier for yourself in the
													
																									

														
354.719
														
next episode we're going to look at
													
																									

														
356.46
														
another way of being able to do the pull
													
																									

														
359.699
														
ups without any equipment at all but it
													
																									

														
362.699
														
can be used in combination with bands as
													
																									

														
366.09
														
well so let's get on to that and have a
													
																									

														
368.43
														
look at how to do a bodyweight pull up
													
																									

														
371.13
														
with the bar
													
																									

														
380.729
														
you
													
																							

1
00:00:00,000 --> 00:00:05,000
welcome back this is now going to be the

2
00:00:02,000 --> 00:00:07,000
second beginner version and with this

3
00:00:05,000 --> 00:00:09,000
one we're going to be using the band so

4
00:00:08,000 --> 00:00:13,000
the idea is we're going to allow the

5
00:00:10,000 --> 00:00:17,000
band to help pull us up onto the bar

6
00:00:13,000 --> 00:00:20,000
okay so with this what you want to try

7
00:00:17,000 --> 00:00:24,000
to do is put your feet into the band

8
00:00:21,000 --> 00:00:27,000
okay so essentially it's going to be its

9
00:00:25,000 --> 00:00:30,000
maximum length when you are holding the

10
00:00:27,000 --> 00:00:32,000
bar okay so at this position you want

11
00:00:30,000 --> 00:00:34,000
the band maximum length when you pull

12
00:00:33,000 --> 00:00:35,000
what's going to happen is the band is

13
00:00:35,000 --> 00:00:39,000
going to help

14
00:00:35,000 --> 00:00:43,000
that pull so from here you're gonna pull

15
00:00:39,000 --> 00:00:47,000
up and down okay so a couple of things

16
00:00:44,000 --> 00:00:50,000
to be aware of the band has essentially

17
00:00:47,000 --> 00:00:53,000
two variables that you can change so you

18
00:00:50,000 --> 00:00:56,000
can make this easier or harder the first

19
00:00:53,000 --> 00:00:59,000
one is the actual band itself here I

20
00:00:56,000 --> 00:01:00,000
have a thinner band then there's this

21
00:00:59,000 --> 00:01:02,000
intermediate blue one and then there's a

22
00:00:61,000 --> 00:01:04,000
thicker green one

23
00:00:62,000 --> 00:01:07,000
now obviously the thicker green one is

24
00:00:65,000 --> 00:01:09,000
going to help you a lot more than the

25
00:00:68,000 --> 00:01:13,000
red one okay it's going to be a lot more

26
00:00:70,000 --> 00:01:16,000
taut which means that it's going to help

27
00:00:73,000 --> 00:01:19,000
that pull a hell of a lot more the blue

28
00:00:76,000 --> 00:01:22,000
one intermediate and the red one easier

29
00:00:79,000 --> 00:01:24,000
as I said the second variable that you

30
00:00:83,000 --> 00:01:29,000
can change is actually the length of the

31
00:00:85,000 --> 00:01:31,000
band so at this full length the idea is

32
00:00:89,000 --> 00:01:35,000
that it's going to pull but it would

33
00:00:92,000 --> 00:01:37,000
actually pull a lot more if we made the

34
00:00:95,000 --> 00:01:39,000
band shorter so what I'm going to do is

35
00:00:97,000 --> 00:01:42,000
I'm going to actually put a second hoop

36
00:00:100,000 --> 00:01:45,000
in over there so now the band is shorter

37
00:00:102,000 --> 00:01:46,000
it means that when it is at the bottom

38
00:00:105,000 --> 00:01:50,000
position when I've got my foot in it

39
00:00:107,000 --> 00:01:56,000
actually it is now a lot tighter so when

40
00:00:111,000 --> 00:01:59,000
I pull it's gonna be easier so putting

41
00:00:116,000 --> 00:01:61,000
these bands on the bar is very very easy

42
00:00:119,000 --> 00:01:67,000
all you have to do is hoop it over and

43
00:00:122,000 --> 00:01:70,000
feed it through itself there we go

44
00:00:127,000 --> 00:01:72,000
so it's now nice and tight there are a

45
00:00:130,000 --> 00:01:75,000
lot of different bands on the market and

46
00:00:132,000 --> 00:01:78,000
depending on how thick they are is going

47
00:00:135,000 --> 00:01:81,000
to determine how much it's going to help

48
00:00:139,000 --> 00:01:85,000
you when you do the port when you are

49
00:00:142,000 --> 00:01:88,000
using these try to make sure that you

50
00:00:145,000 --> 00:01:91,000
are putting both feet into the bottom of

51
00:00:148,000 --> 00:01:92,000
the band okay or you can place one foot

52
00:00:151,000 --> 00:01:97,000
in and cross your legs

53
00:00:153,000 --> 00:01:101,000
now if the band was to slip and you've

54
00:00:158,000 --> 00:01:103,000
got your legs crossed it is going to

55
00:00:161,000 --> 00:01:105,000
look at your knees so sometimes what's

56
00:00:164,000 --> 00:01:107,000
going to happen is the band or slip up

57
00:00:165,000 --> 00:01:109,000
and obviously you don't want that to go

58
00:00:167,000 --> 00:01:111,000
up too far so crossing your legs is

59
00:00:170,000 --> 00:01:116,000
going to stop it from going all the way

60
00:00:172,000 --> 00:01:119,000
up with both feet in here also that is

61
00:00:176,000 --> 00:01:121,000
going to be a lot safer as well now

62
00:00:179,000 --> 00:01:124,000
using these bands does have its

63
00:00:182,000 --> 00:01:128,000
positives and negatives now starting

64
00:00:185,000 --> 00:01:131,000
with the positives you can scale this as

65
00:00:188,000 --> 00:01:133,000
much as you like so the depending on the

66
00:00:191,000 --> 00:01:136,000
two variables of the type of band and

67
00:00:193,000 --> 00:01:139,000
the length of the band determines on how

68
00:00:197,000 --> 00:01:141,000
hard this exercise is going to be and

69
00:00:200,000 --> 00:01:144,000
one of the other things that is actually

70
00:00:202,000 --> 00:01:147,000
good is the fact that you can put

71
00:00:205,000 --> 00:01:152,000
yourself in a very good position that

72
00:00:207,000 --> 00:01:153,000
replicates a normal non banded pull-up

73
00:00:212,000 --> 00:01:156,000
so you're in exactly the same position

74
00:00:214,000 --> 00:01:160,000
as you would be if you are hanging on

75
00:00:217,000 --> 00:01:164,000
the bar without it so the bands are very

76
00:00:220,000 --> 00:01:166,000
good for body position so the bands are

77
00:00:224,000 --> 00:01:168,000
definitely going to help but you've got

78
00:00:226,000 --> 00:01:171,000
to be aware that they're only helping

79
00:00:229,000 --> 00:01:173,000
for a certain range of motion at the

80
00:00:232,000 --> 00:01:175,000
absolute bottom they're going to be

81
00:00:234,000 --> 00:01:178,000
helping the most but the more you pull

82
00:00:236,000 --> 00:01:181,000
they're going to be helping less so

83
00:00:238,000 --> 00:01:183,000
definitely towards that top range part

84
00:00:241,000 --> 00:01:185,000
the bands are not going to be helping at

85
00:00:244,000 --> 00:01:189,000
all depending on the length of the band

86
00:00:246,000 --> 00:01:191,000
obviously but generally this led that

87
00:00:249,000 --> 00:01:193,000
they're normal ants the top part you're

88
00:00:252,000 --> 00:01:196,000
not going to get any help at all from

89
00:00:253,000 --> 00:01:199,000
the bands and we want to look at other

90
00:00:256,000 --> 00:01:200,000
variations that enables us to do the

91
00:00:260,000 --> 00:01:202,000
full right

92
00:00:261,000 --> 00:01:205,000
and it's going to help us the full range

93
00:00:263,000 --> 00:01:208,000
so it's a definite negative with the

94
00:00:265,000 --> 00:01:211,000
band is it only helps us a part of the

95
00:00:268,000 --> 00:01:214,000
way so one of the other obvious

96
00:00:272,000 --> 00:01:216,000
negatives is the fact that you need a

97
00:00:274,000 --> 00:01:219,000
band you have to go out and buy these

98
00:00:276,000 --> 00:01:222,000
bands so obviously you can't go outside

99
00:00:280,000 --> 00:01:226,000
straight away and they expect bands to

100
00:00:283,000 --> 00:01:226,000
be hanging about so it is a definite

101
00:00:286,000 --> 00:01:230,000
negative that you're gonna have to

102
00:00:287,000 --> 00:01:232,000
invest in the bands a little bit but

103
00:00:290,000 --> 00:01:236,000
they'll definitely be a big help and

104
00:00:292,000 --> 00:01:238,000
worthwhile investment something else to

105
00:00:296,000 --> 00:01:240,000
be aware of is the fact that the band is

106
00:00:299,000 --> 00:01:244,000
actually going to pull you forward

107
00:00:301,000 --> 00:01:246,000
slightly just the way that the bands

108
00:00:304,000 --> 00:01:250,000
work they will try to find the shortest

109
00:00:306,000 --> 00:01:252,000
point and your body bending forwards

110
00:00:310,000 --> 00:01:255,000
actually will mean that the band will

111
00:00:313,000 --> 00:01:258,000
want to try to pull your feet forwards a

112
00:00:316,000 --> 00:01:260,000
little bit and it's going to it's going

113
00:00:319,000 --> 00:01:263,000
to mean that you're gonna have to engage

114
00:00:320,000 --> 00:01:268,000
your obliques more to go straight down

115
00:00:323,000 --> 00:01:271,000
rather than go forwards okay wrapping up

116
00:00:328,000 --> 00:01:274,000
using the bands are very easy and they

117
00:00:332,000 --> 00:01:278,000
can be very very versatile scalable by

118
00:00:335,000 --> 00:01:281,000
type of band and the length now

119
00:00:338,000 --> 00:01:284,000
obviously requires investing in some

120
00:00:341,000 --> 00:01:286,000
bands but for the price and how much

121
00:00:345,000 --> 00:01:290,000
they can help they're really worth

122
00:00:347,000 --> 00:01:294,000
looking at to do a bodyweight pull up

123
00:00:350,000 --> 00:01:295,000
and making it easier for yourself in the

124
00:00:354,000 --> 00:01:298,000
next episode we're going to look at

125
00:00:356,000 --> 00:01:302,000
another way of being able to do the pull

126
00:00:359,000 --> 00:01:305,000
ups without any equipment at all but it

127
00:00:362,000 --> 00:01:307,000
can be used in combination with bands as

128
00:00:366,000 --> 00:01:311,000
well so let's get on to that and have a

129
00:00:368,000 --> 00:01:314,000
look at how to do a bodyweight pull up

130
00:00:371,000 --> 00:01:314,000
with the bar

131
00:00:380,000 --> 00:01:322,000
you