Tutorial

																									

														
0.06
														
welcome to the foundation video we're
													
																									

														
2.55
														
going to have a look at a few examples
													
																									

														
4.62
														
of doing the pull-up we're going to try
													
																									

														
6.899
														
and talk about why we're trying to do it
													
																									

														
8.76
														
what's the point behind it what are we
													
																									

														
10.62
														
trying to accomplish we're going to go
													
																									

														
12.54
														
through step by step the ideas behind
													
																									

														
15.12
														
the pull-up the things that you want to
													
																									

														
17.369
														
make sure that you are doing and I'm
													
																									

														
19.199
														
also going to have a few Q's at the end
													
																									

														
21.42
														
of little mental checks that you want to
													
																									

														
23.88
														
try to do when you are doing the pull-up
													
																									

														
26.13
														
ok so as an example here is the pull-up
													
																									

														
31.679
														
for a body weight bar hanger pull-up so
													
																									

														
36.05
														
what are we trying to do we're trying to
													
																									

														
39.45
														
increase our body strength with our arms
													
																									

														
42.329
														
in the pulling action so when we pull
													
																									

														
45.87
														
we're going to be engaging certain
													
																									

														
47.94
														
muscle groups and what we're trying to
													
																									

														
49.62
														
do with this training is increase the
													
																									

														
52.079
														
strength of those muscle groups now not
													
																									

														
56.039
														
everybody can use the bar and use their
													
																									

														
58.17
														
entire body weight to pull up so we're
													
																									

														
61.05
														
going to look at a lot of different
													
																									

														
62.399
														
variations so everybody can do this
													
																									

														
65.58
														
exercise but increase the strength of
													
																									

														
68.7
														
their pulling chain on their arms ok so
													
																									

														
72.78
														
let's have a look at the steps behind
													
																									

														
74.52
														
the pull-up now this is going to be
													
																									

														
76.53
														
applicable to all the steps and all the
													
																									

														
79.259
														
stages that you're going to see in this
													
																									

														
81.36
														
series and I really want you to try to
													
																									

														
83.28
														
focus on making sure that these these
													
																									

														
86.64
														
things are mentally ticked-off
													
																									

														
88.38
														
and you do all of them ok so number one
													
																									

														
92.85
														
is when you are on the bar at the bottom
													
																									

														
96.39
														
position you want to be in what's called
													
																									

														
99.18
														
a dead hang so when you're on the bar
													
																									

														
102.86
														
the muscles are not engaged okay so this
													
																									

														
107.7
														
is an engaged bottom position okay you
													
																									

														
112.14
														
want to be in a dead hang position now
													
																									

														
114.99
														
the reason for this is in parkour we are
													
																									

														
118.2
														
trying to be as functional as we can and
													
																									

														
120.689
														
when we are doing other movements or
													
																									

														
123.39
														
we're trying to land on something you
													
																									

														
125.61
														
are not automatically going to be in
													
																									

														
127.95
														
that engaged muscle position okay you
													
																									

														
131.25
														
are going to be in that position where
													
																									

														
132.78
														
you're just hanging
													
																									

														
133.69
														
and you're absolutely at the bottom of
													
																									

														
136.63
														
the Hang you're in a dead hang position
													
																									

														
138.46
														
where the muscles are not engaged so we
													
																									

														
141.01
														
want to make sure that when we do our
													
																									

														
142.93
														
pull-ups we are going through the
													
																									

														
144.73
														
absolute bottom position for the pull-up
													
																									

														
148.59
														
okay so the second thing is with your
													
																									

														
151.72
														
hands the hand position with this series
													
																									

														
154.93
														
we are going to be looking at the hands
													
																									

														
158.08
														
being this way okay so essentially if
													
																									

														
163.21
														
you put your hands in this direction so
													
																									

														
166
														
pointing up and if you're doing this
													
																									

														
168.04
														
this is what we call a supinated grip
													
																									

														
170.5
														
and essentially you cannot hold walls or
													
																									

														
174.88
														
other things like this most of the time
													
																									

														
177.73
														
this and how we hold the bar is called a
													
																									

														
181.27
														
pronated grip and this is the position
													
																									

														
184.03
														
that you want to be practicing and
													
																									

														
186.31
														
training when you do a pull-up this is
													
																									

														
188.83
														
going to translate over to a lot of
													
																									

														
190.84
														
other techniques like climbing and
													
																									

														
192.82
														
vaulting so getting used to having our
													
																									

														
195.37
														
hands in this position is going to be
													
																									

														
197.53
														
essential next up is we're going to be
													
																									

														
200.23
														
looking at the arms and I keep banging
													
																									

														
202.9
														
on about full range of motion and this
													
																									

														
205.72
														
is something that you really want to
													
																									

														
207.4
														
keep in mind when you are doing any
													
																									

														
209.38
														
movement or any functional type of
													
																									

														
212.26
														
moving so full range of motion means
													
																									

														
215.44
														
that you want to be able to do the
													
																									

														
217.51
														
absolute full range that your body can
													
																									

														
220.87
														
do so if you're doing pull-ups from here
													
																									

														
224.89
														
and doing this this is not the full
													
																									

														
228.34
														
range that you can do pull-up so we're
													
																									

														
230.86
														
going to have a look at what is a full
													
																									

														
233.05
														
range of motion pull-up now essentially
													
																									

														
237.28
														
most pull-ups are done from the bottom
													
																									

														
240.82
														
and they come up to the neck there okay
													
																									

														
244.57
														
and down however one of the issues with
													
																									

														
248.17
														
this is that this is not where the pull
													
																									

														
251.56
														
finishes generally I can keep pulling
													
																									

														
254.41
														
keep pulling keep pulling keep pulling
													
																									

														
255.85
														
until my arm is parallel with the ground
													
																									

														
259.09
														
this is where it now changes into a
													
																									

														
261.7
														
pushing action so actually when you do a
													
																									

														
264.91
														
pull-up what we're trying to
													
																									

														
267.16
														
to do is get into this position so the
													
																									

														
270.49
														
bar is here so when you're down you want
													
																									

														
274.21
														
to try to get much much higher into the
													
																									

														
277.21
														
pole next up is going to be where are
													
																									

														
281.74
														
you looking so if we were to look up at
													
																									

														
285.19
														
the bar so you are constantly looking up
													
																									

														
288.75
														
essentially what happens if I come side
													
																									

														
291.31
														
on if you're looking up it gives you
													
																									

														
293.77
														
this weird spine position okay
													
																									

														
297.49
														
and we want to try to get rid of that
													
																									

														
299.32
														
this spinal bend at the top of the neck
													
																									

														
301.99
														
is actually going to put us into a
													
																									

														
303.85
														
horrible position so what you want to do
													
																									

														
306.19
														
is try to keep looking forwards this is
													
																									

														
308.65
														
going to put the neck and the back and
													
																									

														
310.48
														
the spine in a neutral position the the
													
																									

														
313.09
														
place where it should be okay
													
																									

														
314.92
														
so when you're doing the pull-up try to
													
																									

														
316.84
														
look forwards not up okay so here are a
													
																									

														
321.88
														
few bits and pieces that we want to
													
																									

														
323.77
														
think about in terms of cues so when you
													
																									

														
327.4
														
are trying to do the pull-up we've
													
																									

														
329.23
														
talked about full range of motion and
													
																									

														
331.06
														
trying to get from the absolute bottom
													
																									

														
332.83
														
to the absolute top however let's have a
													
																									

														
336.31
														
look at what's going to happen with our
													
																									

														
338.32
														
body as we do that now generally when
													
																									

														
342.76
														
you are pulling you want to try to get
													
																									

														
345.24
														
into a what we call a dish shape so the
													
																									

														
348.49
														
body is kind of arched forwards a little
													
																									

														
351.49
														
bit what you don't want is this
													
																									

														
354.28
														
backwards bend position okay which is
													
																									

														
356.71
														
what we call a banana position okay so
													
																									

														
359.169
														
we're trying to get into this not that
													
																									

														
362.23
														
okay so our body position has to be
													
																									

														
365.46
														
arching forwards now to do that arch
													
																									

														
369.73
														
forwards we need to engage some other
													
																									

														
371.98
														
muscles primarily you're going to look
													
																									

														
374.71
														
at your obliques so this muscle right
													
																									

														
377.83
														
here so your abs and your obliques are
													
																									

														
380.14
														
going to control your torso the bottom
													
																									

														
382.419
														
it part of your torso and it's going to
													
																									

														
384.28
														
help curve the bottom part of your body
													
																									

														
386.919
														
forwards if you don't engage this what's
													
																									

														
389.8
														
going to happen is you're going to bend
													
																									

														
391.18
														
back and you're going to start crushing
													
																									

														
393.22
														
your vertebrae at the back of your spine
													
																									

														
395.44
														
so let's engage that so when we do the
													
																									

														
398.979
														
pull-up actually we are
													
																									

														
400.81
														
then forwards and down okay so what
													
																									

														
405.49
														
we're not trying to do is back and when
													
																									

														
408.16
														
we come we're doing this and out okay
													
																									

														
412
														
you don't want to do that we want to be
													
																									

														
413.77
														
arched forwards not back so finally the
													
																									

														
417.58
														
last thing I want to talk about is grip
													
																									

														
420.28
														
on the bar so again when you have your
													
																									

														
424.48
														
hands on the bar like this you don't
													
																									

														
427.54
														
want to be holding in this direction you
													
																									

														
429.94
														
want to be holding in this direction
													
																									

														
431.58
														
when you have got your hands on here
													
																									

														
434.23
														
what you want to do is crush this bar as
													
																									

														
437.38
														
hard as you can so you're squeezing as
													
																									

														
441.01
														
much as you possibly can even if it's on
													
																									

														
443.14
														
a pull-up bar that it's smaller in
													
																									

														
446.11
														
diameter you really really want to crush
													
																									

														
448.33
														
it now the reason for that is when you
													
																									

														
451.12
														
are crushing that bar and you're
													
																									

														
452.56
														
squeezing as tight and as hard as you
													
																									

														
454.54
														
can your body is basically telling the
													
																									

														
457.81
														
muscles that are not being used that it
													
																									

														
460.63
														
needs to be used so your hands as they
													
																									

														
463.84
														
start getting tired will start to
													
																									

														
465.94
														
recruit more muscles further down the
													
																									

														
468.64
														
chain so their hands if you squeeze hard
													
																									

														
471.82
														
you can you can do an example of this by
													
																									

														
474.49
														
squeezing hard with your hand just keep
													
																									

														
476.68
														
squeezing what will happen is that hand
													
																									

														
479.2
														
will get tired and your forearm will get
													
																									

														
481.51
														
involved once that starts getting tired
													
																									

														
484.09
														
it will then go further up the arm and
													
																									

														
486.45
														
essentially all stop incorporating the
													
																									

														
489.43
														
entire pulling chain and this is what
													
																									

														
491.89
														
you want to do when you're doing the
													
																									

														
493.03
														
pull-up so when you're on the bar try
													
																									

														
495.13
														
not to just have this loose grip you've
													
																									

														
496.99
														
really want to squeeze as hard as you
													
																									

														
499.63
														
can when you do that pull so that's the
													
																									

														
503.979
														
end of the foundation episode we've gone
													
																									

														
506.53
														
through all the little bits and pieces
													
																									

														
508.06
														
that you want to be thinking about when
													
																									

														
509.8
														
you are doing a pull up on the bar now
													
																									

														
512.409
														
we're going to have a look at all the
													
																									

														
513.7
														
different variations that we can do for
													
																									

														
516.69
														
absolutely anybody so if you are an
													
																									

														
519.43
														
absolute beginner don't worry there's
													
																									

														
521.68
														
going to be stuff that we're going to
													
																									

														
523.18
														
get to next then it's going to be some
													
																									

														
525.28
														
intermediate and then advanced and then
													
																									

														
527.71
														
finally we're going to be looking at
													
																									

														
529.12
														
coaches and how to coach this stuff so
													
																									

														
531.55
														
let's get straight into the beginner
													
																									

														
533.02
														
ones and
													
																									

														
534.07
														
have a look at how we can use these
													
																									

														
535.33
														
bands to enable us to an upper-body poll
													
																									

														
547.23
														
you
													
																							

1
00:00:00,000 --> 00:00:04,000
welcome to the foundation video we're

2
00:00:02,000 --> 00:00:06,000
going to have a look at a few examples

3
00:00:04,000 --> 00:00:08,000
of doing the pull-up we're going to try

4
00:00:06,000 --> 00:00:09,000
and talk about why we're trying to do it

5
00:00:08,000 --> 00:00:11,000
what's the point behind it what are we

6
00:00:10,000 --> 00:00:14,000
trying to accomplish we're going to go

7
00:00:12,000 --> 00:00:16,000
through step by step the ideas behind

8
00:00:15,000 --> 00:00:19,000
the pull-up the things that you want to

9
00:00:17,000 --> 00:00:21,000
make sure that you are doing and I'm

10
00:00:19,000 --> 00:00:23,000
also going to have a few Q's at the end

11
00:00:21,000 --> 00:00:25,000
of little mental checks that you want to

12
00:00:23,000 --> 00:00:30,000
try to do when you are doing the pull-up

13
00:00:26,000 --> 00:00:35,000
ok so as an example here is the pull-up

14
00:00:31,000 --> 00:00:38,000
for a body weight bar hanger pull-up so

15
00:00:36,000 --> 00:00:42,000
what are we trying to do we're trying to

16
00:00:39,000 --> 00:00:45,000
increase our body strength with our arms

17
00:00:42,000 --> 00:00:47,000
in the pulling action so when we pull

18
00:00:45,000 --> 00:00:48,000
we're going to be engaging certain

19
00:00:47,000 --> 00:00:51,000
muscle groups and what we're trying to

20
00:00:49,000 --> 00:00:55,000
do with this training is increase the

21
00:00:52,000 --> 00:00:58,000
strength of those muscle groups now not

22
00:00:56,000 --> 00:01:01,000
everybody can use the bar and use their

23
00:00:58,000 --> 00:01:02,000
entire body weight to pull up so we're

24
00:00:61,000 --> 00:01:05,000
going to look at a lot of different

25
00:00:62,000 --> 00:01:08,000
variations so everybody can do this

26
00:00:65,000 --> 00:01:12,000
exercise but increase the strength of

27
00:00:68,000 --> 00:01:13,000
their pulling chain on their arms ok so

28
00:00:72,000 --> 00:01:15,000
let's have a look at the steps behind

29
00:00:74,000 --> 00:01:18,000
the pull-up now this is going to be

30
00:00:76,000 --> 00:01:20,000
applicable to all the steps and all the

31
00:00:79,000 --> 00:01:23,000
stages that you're going to see in this

32
00:00:81,000 --> 00:01:26,000
series and I really want you to try to

33
00:00:83,000 --> 00:01:28,000
focus on making sure that these these

34
00:00:86,000 --> 00:01:32,000
things are mentally ticked-off

35
00:00:88,000 --> 00:01:36,000
and you do all of them ok so number one

36
00:00:92,000 --> 00:01:38,000
is when you are on the bar at the bottom

37
00:00:96,000 --> 00:01:42,000
position you want to be in what's called

38
00:00:99,000 --> 00:01:47,000
a dead hang so when you're on the bar

39
00:00:102,000 --> 00:01:51,000
the muscles are not engaged okay so this

40
00:00:107,000 --> 00:01:54,000
is an engaged bottom position okay you

41
00:00:112,000 --> 00:01:58,000
want to be in a dead hang position now

42
00:00:114,000 --> 00:01:59,000
the reason for this is in parkour we are

43
00:00:118,000 --> 00:01:63,000
trying to be as functional as we can and

44
00:00:120,000 --> 00:01:64,000
when we are doing other movements or

45
00:00:123,000 --> 00:01:67,000
we're trying to land on something you

46
00:00:125,000 --> 00:01:70,000
are not automatically going to be in

47
00:00:127,000 --> 00:01:71,000
that engaged muscle position okay you

48
00:00:131,000 --> 00:01:73,000
are going to be in that position where

49
00:00:132,000 --> 00:01:75,000
you're just hanging

50
00:00:133,000 --> 00:01:77,000
and you're absolutely at the bottom of

51
00:00:136,000 --> 00:01:80,000
the Hang you're in a dead hang position

52
00:00:138,000 --> 00:01:82,000
where the muscles are not engaged so we

53
00:00:141,000 --> 00:01:84,000
want to make sure that when we do our

54
00:00:142,000 --> 00:01:87,000
pull-ups we are going through the

55
00:00:144,000 --> 00:01:90,000
absolute bottom position for the pull-up

56
00:00:148,000 --> 00:01:94,000
okay so the second thing is with your

57
00:00:151,000 --> 00:01:97,000
hands the hand position with this series

58
00:00:154,000 --> 00:01:102,000
we are going to be looking at the hands

59
00:00:158,000 --> 00:01:105,000
being this way okay so essentially if

60
00:00:163,000 --> 00:01:107,000
you put your hands in this direction so

61
00:00:166,000 --> 00:01:110,000
pointing up and if you're doing this

62
00:00:168,000 --> 00:01:114,000
this is what we call a supinated grip

63
00:00:170,000 --> 00:01:117,000
and essentially you cannot hold walls or

64
00:00:174,000 --> 00:01:120,000
other things like this most of the time

65
00:00:177,000 --> 00:01:123,000
this and how we hold the bar is called a

66
00:00:181,000 --> 00:01:126,000
pronated grip and this is the position

67
00:00:184,000 --> 00:01:128,000
that you want to be practicing and

68
00:00:186,000 --> 00:01:130,000
training when you do a pull-up this is

69
00:00:188,000 --> 00:01:131,000
going to translate over to a lot of

70
00:00:190,000 --> 00:01:134,000
other techniques like climbing and

71
00:00:192,000 --> 00:01:136,000
vaulting so getting used to having our

72
00:00:195,000 --> 00:01:139,000
hands in this position is going to be

73
00:00:197,000 --> 00:01:142,000
essential next up is we're going to be

74
00:00:200,000 --> 00:01:145,000
looking at the arms and I keep banging

75
00:00:202,000 --> 00:01:146,000
on about full range of motion and this

76
00:00:205,000 --> 00:01:148,000
is something that you really want to

77
00:00:207,000 --> 00:01:151,000
keep in mind when you are doing any

78
00:00:209,000 --> 00:01:155,000
movement or any functional type of

79
00:00:212,000 --> 00:01:157,000
moving so full range of motion means

80
00:00:215,000 --> 00:01:160,000
that you want to be able to do the

81
00:00:217,000 --> 00:01:164,000
absolute full range that your body can

82
00:00:220,000 --> 00:01:167,000
do so if you're doing pull-ups from here

83
00:00:224,000 --> 00:01:169,000
and doing this this is not the full

84
00:00:228,000 --> 00:01:172,000
range that you can do pull-up so we're

85
00:00:230,000 --> 00:01:176,000
going to have a look at what is a full

86
00:00:233,000 --> 00:01:180,000
range of motion pull-up now essentially

87
00:00:237,000 --> 00:01:184,000
most pull-ups are done from the bottom

88
00:00:240,000 --> 00:01:187,000
and they come up to the neck there okay

89
00:00:244,000 --> 00:01:190,000
and down however one of the issues with

90
00:00:248,000 --> 00:01:194,000
this is that this is not where the pull

91
00:00:251,000 --> 00:01:195,000
finishes generally I can keep pulling

92
00:00:254,000 --> 00:01:198,000
keep pulling keep pulling keep pulling

93
00:00:255,000 --> 00:01:200,000
until my arm is parallel with the ground

94
00:00:259,000 --> 00:01:204,000
this is where it now changes into a

95
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pushing action so actually when you do a

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pull-up what we're trying to

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to do is get into this position so the

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bar is here so when you're down you want

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to try to get much much higher into the

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pole next up is going to be where are

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you looking so if we were to look up at

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the bar so you are constantly looking up

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essentially what happens if I come side

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on if you're looking up it gives you

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this weird spine position okay

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and we want to try to get rid of that

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this spinal bend at the top of the neck

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is actually going to put us into a

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horrible position so what you want to do

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is try to keep looking forwards this is

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going to put the neck and the back and

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the spine in a neutral position the the

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place where it should be okay

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so when you're doing the pull-up try to

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look forwards not up okay so here are a

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few bits and pieces that we want to

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think about in terms of cues so when you

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are trying to do the pull-up we've

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talked about full range of motion and

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trying to get from the absolute bottom

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to the absolute top however let's have a

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look at what's going to happen with our

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body as we do that now generally when

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you are pulling you want to try to get

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into a what we call a dish shape so the

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body is kind of arched forwards a little

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bit what you don't want is this

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backwards bend position okay which is

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what we call a banana position okay so

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we're trying to get into this not that

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okay so our body position has to be

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arching forwards now to do that arch

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forwards we need to engage some other

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muscles primarily you're going to look

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at your obliques so this muscle right

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here so your abs and your obliques are

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going to control your torso the bottom

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it part of your torso and it's going to

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help curve the bottom part of your body

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forwards if you don't engage this what's

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going to happen is you're going to bend

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back and you're going to start crushing

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your vertebrae at the back of your spine

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so let's engage that so when we do the

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pull-up actually we are

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then forwards and down okay so what

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we're not trying to do is back and when

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we come we're doing this and out okay

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you don't want to do that we want to be

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arched forwards not back so finally the

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last thing I want to talk about is grip

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on the bar so again when you have your

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hands on the bar like this you don't

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want to be holding in this direction you

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want to be holding in this direction

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when you have got your hands on here

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what you want to do is crush this bar as

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hard as you can so you're squeezing as

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much as you possibly can even if it's on

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a pull-up bar that it's smaller in

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diameter you really really want to crush

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it now the reason for that is when you

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are crushing that bar and you're

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squeezing as tight and as hard as you

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can your body is basically telling the

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muscles that are not being used that it

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needs to be used so your hands as they

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start getting tired will start to

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recruit more muscles further down the

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chain so their hands if you squeeze hard

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you can you can do an example of this by

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squeezing hard with your hand just keep

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squeezing what will happen is that hand

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will get tired and your forearm will get

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involved once that starts getting tired

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it will then go further up the arm and

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essentially all stop incorporating the

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entire pulling chain and this is what

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you want to do when you're doing the

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pull-up so when you're on the bar try

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not to just have this loose grip you've

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really want to squeeze as hard as you

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can when you do that pull so that's the

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end of the foundation episode we've gone

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through all the little bits and pieces

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that you want to be thinking about when

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you are doing a pull up on the bar now

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we're going to have a look at all the

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different variations that we can do for

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absolutely anybody so if you are an

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absolute beginner don't worry there's

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going to be stuff that we're going to

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get to next then it's going to be some

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intermediate and then advanced and then

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finally we're going to be looking at

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coaches and how to coach this stuff so

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let's get straight into the beginner

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ones and

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have a look at how we can use these

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bands to enable us to an upper-body poll

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you