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How to Pullup - Beginner 3.
How to Pullup #06 - Beginner 3 Parkour Tutorial. [081]
tutorial

Video Details

Understanding the mechanics of motion in exercises like the pull-up can enhance your workout efficiency and effectiveness. It’s essential to grasp how your body should move through each phase of the exercise. In a pull-up, for instance, the movement starts from a dead hang position at the bottom and transitions to a full pull-up position. Focusing on these mechanics ensures that you're not only strong enough to pull yourself up, but also performing the movement correctly to avoid injury.

One effective way to practice the mechanics of a pull-up is through a technique called a "negative." Instead of starting from the bottom, you begin at the top of the motion and slowly lower yourself down. This reverse action allows gravity to assist you, making it easier to work on the mechanics without the full strength required for a regular pull-up. To get started, you can use a wall to jump into the top position or a step ladder. Once there, take your time as you resist the fall, controlling your descent until you reach a dead hang. This method emphasizes the essential movement pattern without needing additional equipment, making it accessible to anyone.

While negatives are a great way to get familiar with the body mechanics involved in a pull-up, they do have some limitations. They are not scalable, meaning once you’re accustomed to the negative, there are fewer options for adjusting difficulty. Furthermore, since you’re not actually pulling, the exercise alone may not build enough strength to progress to a full pull-up. To complement your training, consider using resistance bands when practicing negatives. This can help make the exercise scalable, allowing for different levels of support as you gain strength. In summary, mastering the mechanics of pull-ups through negatives and potentially incorporating bands can greatly benefit your fitness routine.

  • Practicing the motion of a pull-up through negatives allows for improved mechanics and reduces injury risk.
  • Starting from the top position during negatives helps control the descent and eases the strength demands.
  • Incorporating resistance bands can enhance the scalability and effectiveness of your negative practice.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.

Transcript
																									
0.03
so a term that is used a lot is the
3.149
mechanics of the motion and what this
6.39
means is what is the actual action that
9.99
the body has to do to accomplish the
13.2
exercise now for us a pull-up the
17.01
mechanics of the pull-up is starting
20.039
from this position and pulling to this
23.67
position this is the mechanics so
25.529
getting our arms to do this action is
28.439
what we are trying to do so regardless
32.46
of the strength part of the exercise we
35.61
also want to make sure that we are doing
39.239
this action correctly now one of the
43.559
extra things that we can do is practice
46.35
the mechanics of the pull-up but doing
50.399
something which we call a negative so
53.579
let's have a look at that with a
56.1
negative the point of this is to do the
59.85
reverse action from what you would
62.309
normally be doing so with a pull-up you
65.159
start from the bottom and you pull to
69
this position with a negative the idea
71.909
is to start from the opposite position
74.97
so from the top and go downwards now the
80.43
reason we do this is because what's
82.95
going to happen is it is easier for us
85.77
to start from the top and slowly resist
90.6
gravity down so gravity is doing the
93.57
work of pulling our body down and we are
96.24
resisting against it ok so to start with
100.17
that we are going to get into the top
102.869
position on the bar now you can do this
104.79
in lots of different ways you can jump
106.59
up from a wall you can use the step
109.2
ladder whatever you need to get into the
111.18
top position without having to do the
113.13
pool first it's totally up to you I'm
115.56
just going to jump up into the position
117.299
and start from the top position so from
120.689
here you jump up and you're going to
123.299
slowly resist resist resist resist all
129.84
the way down to that dead hang
133.829
so the point of the negative is we are
137.859
trying to do the exact mechanics but in
140.65
the reverse order
141.969
starting from the top and working down
144.819
words this is going to be much easier
147.609
than starting from the bottom in the
149.799
dead hang position and pulling up
152.639
however there are negatives and
155.379
positives to this as well let's go into
158.68
those but let's look at some of the
160.15
positives of this exercise first off you
164.53
only need a bar okay so you only have to
167.53
use a bar you don't need any bands or
170.049
any extra equipment to do the negative
171.909
so it is very very open to all the
175.15
negative can be very useful to get used
178
to doing the mechanics of the pull-up
181.769
something else that is very very good
183.969
about this exercise is the negative is
187
even though it's going in the reverse
188.59
direction you are doing the exact body
191.98
mechanic of the pull-up so you're going
194.949
in the exact same path as you would be
197.59
for a pull-up going upwards you're just
200.319
doing it in Reverse so this is very good
202.78
for getting used to what it will feel
204.879
like when you are doing the pull-up this
207.34
does have a few issues however one of
210.669
which is a negative is not very scalable
214.06
you haven't got any other equipment
215.889
other than the bar it is easier than the
219.25
pull-up but it just means that it is one
222.34
step easier than the pull-up there are
224.56
no other variables that you can adjust
227.139
to make this even easier or slightly
229.72
harder so it is scalable it does go down
234.009
a little bit from the pull-up but it is
236.409
not scalable
238.12
other than that so one of the other
240.459
negatives is that you are not doing any
243.699
pulling the actual pull so this action
247.93
you're not doing and actually what
250.93
you're trying to do with the negative is
252.969
resist and release slowly and this
257.349
unfortunately does not work all of the
260.139
muscle groups that you require for a
262.75
pull-up so you the you could do
264.88
negatives
266.169
a lot throughout your training but it is
269.199
not going to particularly help with
271.81
actually getting stronger with a pull
274.779
you have to do pulling to be able to get
277.749
better at pulling okay so even though
280.629
the mechanics of the negative means that
283.539
you're going to get used to the pathway
285.699
that you're going to be taking it
288.039
doesn't mean that you're going to get
289.509
stronger or strong enough to do the
292.389
pull-up
293.34
something else to be aware of is because
296.62
this is not very scalable something that
299.56
tends to happen with those that are not
303.069
used to doing it and they first get on
305.59
to the bar to do the negative is the
308.65
speed that you will drop now if this
313.029
speed coming down is too quick
315.52
what can generally happen is the person
317.77
cannot hold the bottom position and they
320.83
will jar their arm at the bottom and we
323.469
do not want to do this because what
325.839
happens is the muscle is not engaged and
328.029
you're going to be hanging on those
329.83
ligaments you're going to be hanging on
331.779
the bits that you don't want to be so
334.36
when you come down you don't want to go
337.3
drop a little way to the bottom straight
339.939
away if this is happening then it means
342.849
that the person is not strong enough to
345.759
do this exercise and like I said the
348.31
scalable versions it means that this is
351.189
probably not going to be the best one to
353.229
be doing the negative is a good exercise
357.49
for working the mechanics but it is not
360.729
very scalable now we can make that
363.339
scalable by combining with the bands so
367.509
same thing starting from the top using
372.879
the band means that when you are slowly
375.25
coming down you're gonna be working
377.469
those pathways a lot lot better you it
381.52
means you can go slower the band is
383.259
going to be helping you more but you're
386.439
still not doing the pulling and it means
389.05
that you're still only working the
391.149
mechanics
393.09
so let's use the band and we're going to
395.25
start from the top again
396.45
from here and you can slowly lower
401.4
yourself to the dead hang position so
408.63
now using the band and the negative
412.2
together it means that it is a very
415.95
scalable exercise we can change the
418.44
length of the band the type of band and
420.3
go in the negative position however
423.81
remember you are not going to be doing
426.24
any pulling with this exercise
437.15
you
Subtitles (SRT)
1
00:00:00,000 --> 00:00:06,000
so a term that is used a lot is the

2
00:00:03,000 --> 00:00:09,000
mechanics of the motion and what this

3
00:00:06,000 --> 00:00:12,000
means is what is the actual action that

4
00:00:09,000 --> 00:00:16,000
the body has to do to accomplish the

5
00:00:13,000 --> 00:00:19,000
exercise now for us a pull-up the

6
00:00:17,000 --> 00:00:23,000
mechanics of the pull-up is starting

7
00:00:20,000 --> 00:00:25,000
from this position and pulling to this

8
00:00:23,000 --> 00:00:27,000
position this is the mechanics so

9
00:00:25,000 --> 00:00:31,000
getting our arms to do this action is

10
00:00:28,000 --> 00:00:35,000
what we are trying to do so regardless

11
00:00:32,000 --> 00:00:38,000
of the strength part of the exercise we

12
00:00:35,000 --> 00:00:42,000
also want to make sure that we are doing

13
00:00:39,000 --> 00:00:46,000
this action correctly now one of the

14
00:00:43,000 --> 00:00:49,000
extra things that we can do is practice

15
00:00:46,000 --> 00:00:53,000
the mechanics of the pull-up but doing

16
00:00:50,000 --> 00:00:55,000
something which we call a negative so

17
00:00:53,000 --> 00:00:59,000
let's have a look at that with a

18
00:00:56,000 --> 00:01:02,000
negative the point of this is to do the

19
00:00:59,000 --> 00:01:04,000
reverse action from what you would

20
00:00:62,000 --> 00:01:08,000
normally be doing so with a pull-up you

21
00:00:65,000 --> 00:01:11,000
start from the bottom and you pull to

22
00:00:69,000 --> 00:01:14,000
this position with a negative the idea

23
00:00:71,000 --> 00:01:19,000
is to start from the opposite position

24
00:00:74,000 --> 00:01:21,000
so from the top and go downwards now the

25
00:00:80,000 --> 00:01:25,000
reason we do this is because what's

26
00:00:82,000 --> 00:01:29,000
going to happen is it is easier for us

27
00:00:85,000 --> 00:01:32,000
to start from the top and slowly resist

28
00:00:90,000 --> 00:01:35,000
gravity down so gravity is doing the

29
00:00:93,000 --> 00:01:39,000
work of pulling our body down and we are

30
00:00:96,000 --> 00:01:42,000
resisting against it ok so to start with

31
00:00:100,000 --> 00:01:44,000
that we are going to get into the top

32
00:00:102,000 --> 00:01:45,000
position on the bar now you can do this

33
00:00:104,000 --> 00:01:48,000
in lots of different ways you can jump

34
00:00:106,000 --> 00:01:50,000
up from a wall you can use the step

35
00:00:109,000 --> 00:01:52,000
ladder whatever you need to get into the

36
00:00:111,000 --> 00:01:55,000
top position without having to do the

37
00:00:113,000 --> 00:01:57,000
pool first it's totally up to you I'm

38
00:00:115,000 --> 00:01:60,000
just going to jump up into the position

39
00:00:117,000 --> 00:01:63,000
and start from the top position so from

40
00:00:120,000 --> 00:01:69,000
here you jump up and you're going to

41
00:00:123,000 --> 00:01:73,000
slowly resist resist resist resist all

42
00:00:129,000 --> 00:01:77,000
the way down to that dead hang

43
00:00:133,000 --> 00:01:79,000
so the point of the negative is we are

44
00:00:137,000 --> 00:01:81,000
trying to do the exact mechanics but in

45
00:00:140,000 --> 00:01:84,000
the reverse order

46
00:00:141,000 --> 00:01:86,000
starting from the top and working down

47
00:00:144,000 --> 00:01:88,000
words this is going to be much easier

48
00:00:147,000 --> 00:01:92,000
than starting from the bottom in the

49
00:00:149,000 --> 00:01:94,000
dead hang position and pulling up

50
00:00:152,000 --> 00:01:98,000
however there are negatives and

51
00:00:155,000 --> 00:01:99,000
positives to this as well let's go into

52
00:00:158,000 --> 00:01:103,000
those but let's look at some of the

53
00:00:160,000 --> 00:01:107,000
positives of this exercise first off you

54
00:00:164,000 --> 00:01:109,000
only need a bar okay so you only have to

55
00:00:167,000 --> 00:01:111,000
use a bar you don't need any bands or

56
00:00:170,000 --> 00:01:115,000
any extra equipment to do the negative

57
00:00:171,000 --> 00:01:117,000
so it is very very open to all the

58
00:00:175,000 --> 00:01:121,000
negative can be very useful to get used

59
00:00:178,000 --> 00:01:123,000
to doing the mechanics of the pull-up

60
00:00:181,000 --> 00:01:126,000
something else that is very very good

61
00:00:183,000 --> 00:01:127,000
about this exercise is the negative is

62
00:00:187,000 --> 00:01:131,000
even though it's going in the reverse

63
00:00:188,000 --> 00:01:134,000
direction you are doing the exact body

64
00:00:191,000 --> 00:01:136,000
mechanic of the pull-up so you're going

65
00:00:194,000 --> 00:01:139,000
in the exact same path as you would be

66
00:00:197,000 --> 00:01:142,000
for a pull-up going upwards you're just

67
00:00:200,000 --> 00:01:144,000
doing it in Reverse so this is very good

68
00:00:202,000 --> 00:01:146,000
for getting used to what it will feel

69
00:00:204,000 --> 00:01:149,000
like when you are doing the pull-up this

70
00:00:207,000 --> 00:01:153,000
does have a few issues however one of

71
00:00:210,000 --> 00:01:155,000
which is a negative is not very scalable

72
00:00:214,000 --> 00:01:159,000
you haven't got any other equipment

73
00:00:215,000 --> 00:01:161,000
other than the bar it is easier than the

74
00:00:219,000 --> 00:01:164,000
pull-up but it just means that it is one

75
00:00:222,000 --> 00:01:166,000
step easier than the pull-up there are

76
00:00:224,000 --> 00:01:169,000
no other variables that you can adjust

77
00:00:227,000 --> 00:01:173,000
to make this even easier or slightly

78
00:00:229,000 --> 00:01:175,000
harder so it is scalable it does go down

79
00:00:234,000 --> 00:01:178,000
a little bit from the pull-up but it is

80
00:00:236,000 --> 00:01:180,000
not scalable

81
00:00:238,000 --> 00:01:183,000
other than that so one of the other

82
00:00:240,000 --> 00:01:187,000
negatives is that you are not doing any

83
00:00:243,000 --> 00:01:190,000
pulling the actual pull so this action

84
00:00:247,000 --> 00:01:192,000
you're not doing and actually what

85
00:00:250,000 --> 00:01:196,000
you're trying to do with the negative is

86
00:00:252,000 --> 00:01:199,000
resist and release slowly and this

87
00:00:257,000 --> 00:01:202,000
unfortunately does not work all of the

88
00:00:260,000 --> 00:01:204,000
muscle groups that you require for a

89
00:00:262,000 --> 00:01:205,000
pull-up so you the you could do

90
00:00:264,000 --> 00:01:208,000
negatives

91
00:00:266,000 --> 00:01:211,000
a lot throughout your training but it is

92
00:00:269,000 --> 00:01:214,000
not going to particularly help with

93
00:00:271,000 --> 00:01:216,000
actually getting stronger with a pull

94
00:00:274,000 --> 00:01:219,000
you have to do pulling to be able to get

95
00:00:277,000 --> 00:01:222,000
better at pulling okay so even though

96
00:00:280,000 --> 00:01:225,000
the mechanics of the negative means that

97
00:00:283,000 --> 00:01:227,000
you're going to get used to the pathway

98
00:00:285,000 --> 00:01:228,000
that you're going to be taking it

99
00:00:288,000 --> 00:01:232,000
doesn't mean that you're going to get

100
00:00:289,000 --> 00:01:232,000
stronger or strong enough to do the

101
00:00:292,000 --> 00:01:236,000
pull-up

102
00:00:293,000 --> 00:01:239,000
something else to be aware of is because

103
00:00:296,000 --> 00:01:242,000
this is not very scalable something that

104
00:00:299,000 --> 00:01:245,000
tends to happen with those that are not

105
00:00:303,000 --> 00:01:248,000
used to doing it and they first get on

106
00:00:305,000 --> 00:01:252,000
to the bar to do the negative is the

107
00:00:308,000 --> 00:01:254,000
speed that you will drop now if this

108
00:00:313,000 --> 00:01:257,000
speed coming down is too quick

109
00:00:315,000 --> 00:01:260,000
what can generally happen is the person

110
00:00:317,000 --> 00:01:262,000
cannot hold the bottom position and they

111
00:00:320,000 --> 00:01:265,000
will jar their arm at the bottom and we

112
00:00:323,000 --> 00:01:267,000
do not want to do this because what

113
00:00:325,000 --> 00:01:268,000
happens is the muscle is not engaged and

114
00:00:328,000 --> 00:01:271,000
you're going to be hanging on those

115
00:00:329,000 --> 00:01:273,000
ligaments you're going to be hanging on

116
00:00:331,000 --> 00:01:276,000
the bits that you don't want to be so

117
00:00:334,000 --> 00:01:279,000
when you come down you don't want to go

118
00:00:337,000 --> 00:01:282,000
drop a little way to the bottom straight

119
00:00:339,000 --> 00:01:284,000
away if this is happening then it means

120
00:00:342,000 --> 00:01:287,000
that the person is not strong enough to

121
00:00:345,000 --> 00:01:290,000
do this exercise and like I said the

122
00:00:348,000 --> 00:01:292,000
scalable versions it means that this is

123
00:00:351,000 --> 00:01:297,000
probably not going to be the best one to

124
00:00:353,000 --> 00:01:300,000
be doing the negative is a good exercise

125
00:00:357,000 --> 00:01:302,000
for working the mechanics but it is not

126
00:00:360,000 --> 00:01:306,000
very scalable now we can make that

127
00:00:363,000 --> 00:01:312,000
scalable by combining with the bands so

128
00:00:367,000 --> 00:01:314,000
same thing starting from the top using

129
00:00:372,000 --> 00:01:316,000
the band means that when you are slowly

130
00:00:375,000 --> 00:01:321,000
coming down you're gonna be working

131
00:00:377,000 --> 00:01:322,000
those pathways a lot lot better you it

132
00:00:381,000 --> 00:01:325,000
means you can go slower the band is

133
00:00:383,000 --> 00:01:328,000
going to be helping you more but you're

134
00:00:386,000 --> 00:01:330,000
still not doing the pulling and it means

135
00:00:389,000 --> 00:01:333,000
that you're still only working the

136
00:00:391,000 --> 00:01:335,000
mechanics

137
00:00:393,000 --> 00:01:336,000
so let's use the band and we're going to

138
00:00:395,000 --> 00:01:341,000
start from the top again

139
00:00:396,000 --> 00:01:348,000
from here and you can slowly lower

140
00:00:401,000 --> 00:01:351,000
yourself to the dead hang position so

141
00:00:408,000 --> 00:01:355,000
now using the band and the negative

142
00:00:412,000 --> 00:01:358,000
together it means that it is a very

143
00:00:415,000 --> 00:01:359,000
scalable exercise we can change the

144
00:00:418,000 --> 00:01:363,000
length of the band the type of band and

145
00:00:420,000 --> 00:01:365,000
go in the negative position however

146
00:00:423,000 --> 00:01:369,000
remember you are not going to be doing

147
00:00:426,000 --> 00:01:370,000
any pulling with this exercise

148
00:00:437,000 --> 00:01:379,000
you