Tutorial

																									

														
0.03
														
okay so welcome to the intermediate
													
																									

														
2.97
														
number one with this one you're going to
													
																									

														
6
														
be very familiar with this type of
													
																									

														
8.069
														
pull-up because it is a normal body
													
																									

														
11.4
														
weight puller starting on the bar you're
													
																									

														
14.49
														
going to make sure that you're the
													
																									

														
15.839
														
absolute bottom dead hang position a lot
													
																									

														
18.33
														
of the points from the fundamentals
													
																									

														
20.16
														
video is going to come into play here
													
																									

														
21.66
														
there is no extra equipment to help you
													
																									

														
24.539
														
so what we're going to do is grab the
													
																									

														
26.609
														
bar you're going to squeeze hard you
													
																									

														
28.859
														
dead hang at the bottom and pull up and
													
																									

														
33.29
														
come back down into that dead hang
													
																									

														
35.76
														
relaxed position it is a great way of
													
																									

														
38.82
														
improving your strength we're going to
													
																									

														
40.92
														
work on the programming and figuring out
													
																									

														
43.379
														
how to get stronger with this type of
													
																									

														
44.94
														
training after all of the variations of
													
																									

														
47.73
														
finished but this one is going to be an
													
																									

														
50.879
														
absolutely key one to get right using a
													
																									

														
54.96
														
lot of variables with the pull-up one of
													
																									

														
57.75
														
the major ones is the amount that you do
													
																									

														
60.449
														
so this exercise can be very scalable
													
																									

														
63.809
														
because depending on how many you do how
													
																									

														
66.36
														
many repetitions you do allows this
													
																									

														
68.67
														
exercise to get easier or harder so you
													
																									

														
71.7
														
can play with the pull-up in a lot of
													
																									

														
74.52
														
different ways but the amount of work
													
																									

														
77.28
														
that you do is what's going to make this
													
																									

														
79.56
														
hard changing the amounts that you are
													
																									

														
82.17
														
doing on the bar so the number of
													
																									

														
84.24
														
repetitions you are doing and how many
													
																									

														
86.79
														
sets of that you are doing all depends
													
																									

														
89.369
														
on whether you're looking at trying to
													
																									

														
90.93
														
do strength training endurance training
													
																									

														
93.079
														
something called hypertrophy training so
													
																									

														
95.939
														
that is to look at getting your muscles
													
																									

														
98.22
														
bigger whether you're trying to do
													
																									

														
100.02
														
lactic acid training and you're getting
													
																									

														
102.03
														
used to the amount of lactic acid in
													
																									

														
103.59
														
your body there are lots of different
													
																									

														
105.6
														
ways of tweaking this exercise the body
													
																									

														
108.54
														
weight pull-up exercise to make this
													
																									

														
111
														
training very very versatile so one of
													
																									

														
114.659
														
the awesome things about the pull-up is
													
																									

														
116.61
														
the fact that you are doing the exact
													
																									

														
118.829
														
mechanics needed to pull yourself up
													
																									

														
122.009
														
onto something because that is exactly
													
																									

														
124.409
														
what you are doing
													
																									

														
125.759
														
so getting used to doing this motion and
													
																									

														
128.67
														
trying to do the pull-up for the full
													
																									

														
131.129
														
range of motion is going to be a
													
																									

														
133.8
														
great way to becoming more functional
													
																									

														
136.61
														
another great plus is you don't need any
													
																									

														
139.98
														
equipment there is nothing extra you
													
																									

														
142.35
														
need other than a bar to hang on and
													
																									

														
145.29
														
that makes this one of the most
													
																									

														
147.42
														
versatile and best exercises to working
													
																									

														
150.51
														
your overhead pulling action so starting
													
																									

														
153.57
														
from the top and pulling down so let's
													
																									

														
156.33
														
have a look at some of the things that
													
																									

														
158.04
														
the bodyweight pull-up doesn't
													
																									

														
159.72
														
necessarily work now the first one can
													
																									

														
163.11
														
be slightly controversial but arguably
													
																									

														
166.02
														
the pull-up is not very functional in
													
																									

														
170.25
														
itself getting to this position doesn't
													
																									

														
173.97
														
really help you do much so starting from
													
																									

														
176.76
														
the top and getting to here is not
													
																									

														
179.67
														
really going to help you get all the way
													
																									

														
181.89
														
up over something so we will look at
													
																									

														
185.52
														
that in another series which would be
													
																									

														
187.53
														
the muscle up and the climb up but
													
																									

														
189.75
														
actually a pull-up is going to help
													
																									

														
192.3
														
become a strength training exercise to
													
																									

														
195.12
														
becoming stronger but functionally it is
													
																									

														
199.02
														
not that functional in terms of getting
													
																									

														
202.47
														
over something or on to something one of
													
																									

														
205.92
														
the other things that I mentioned at the
													
																									

														
208.38
														
very beginning of the series is the Hat
													
																									

														
210.72
														
the full range of motion of the body
													
																									

														
213.39
														
weight pull-up is not always done and
													
																									

														
216.33
														
I've seen this many many times that the
													
																									

														
219.959
														
pull-up generally finishes when the chin
													
																									

														
223.92
														
gets above the bar now that is not the
													
																									

														
227.43
														
end of the pull the end of the pull is
													
																									

														
230.01
														
when you can no longer do any pulling
													
																									

														
233.31
														
with the arms so from the side the
													
																									

														
236.489
														
pulling actually finishes when the arm
													
																									

														
239.04
														
is parallel with the ground and you
													
																									

														
240.989
														
actually start pushing instead now the
													
																									

														
244.62
														
pull-up is actually quite tricky to do a
													
																									

														
247.5
														
full range of motion to that position
													
																									

														
250.14
														
because the bar is actually in the way
													
																									

														
253.019
														
in your chest can actually get into the
													
																									

														
255.209
														
way of the of the bar and the pull-up
													
																									

														
257.34
														
and it means that you have to curve
													
																									

														
259.47
														
around it as you pull so the the bar or
													
																									

														
263.25
														
pull-up actually for a full range of
													
																									

														
265.77
														
motion can be very tricky
													
																									

														
267.81
														
however it still can be done and
													
																									

														
269.99
														
training it is actually a really good
													
																									

														
273.03
														
way of increasing the strength in that
													
																									

														
275.31
														
bottom end so one of the other things to
													
																									

														
278.91
														
think about when you are doing isolated
													
																									

														
281.61
														
type muscle groups so with the pull-up
													
																									

														
284.34
														
the isolation is you are doing really
													
																									

														
287.43
														
only upper body type muscles so your
													
																									

														
291.09
														
obliques and your glutes might get
													
																									

														
293.1
														
involved a little bit but actually the
													
																									

														
296.25
														
pull-up is not going to be using your
													
																									

														
299.07
														
entire body and we really want to think
													
																									

														
301.98
														
about doing exercises that involve as
													
																									

														
304.86
														
much of the body as we possibly can so
													
																									

														
307.83
														
the pull-up even though it's a great
													
																									

														
309.75
														
exercise is very very strength strength
													
																									

														
311.94
														
based and it can help increase your
													
																									

														
314.79
														
strength functionally it's not that
													
																									

														
317.37
														
great and it can be quite isolated in
													
																									

														
320.04
														
terms of the muscle groups that are
													
																									

														
321.54
														
being used so when you're doing a
													
																									

														
323.73
														
pull-up there is a lot to remember
													
																									

														
325.2
														
there's a lots and lots of different
													
																									

														
327.09
														
things to try to do to get this right
													
																									

														
329.73
														
and that can actually be quite daunting
													
																									

														
332.16
														
when you're trying to just work the
													
																									

														
334.71
														
pull-up obviously start from the
													
																									

														
337.38
														
beginning and only focus on one or two
													
																									

														
339.57
														
things and as you start doing it more
													
																									

														
342.48
														
you're going to incorporate more parts
													
																									

														
344.61
														
of it to make sure you're getting it
													
																									

														
346.14
														
right it's imperative that when you are
													
																									

														
348.57
														
doing the bodyweight pull up that you're
													
																									

														
350.31
														
doing it correctly you're doing the full
													
																									

														
352.68
														
range of motion as always and you're
													
																									

														
354.75
														
always trying to make sure you've got
													
																									

														
356.97
														
great body position otherwise you are
													
																									

														
359.97
														
just being weaker in certain sections
													
																									

														
362.729
														
and we want to try to get rid of that so
													
																									

														
365.91
														
that's a wrap up of the intermediate
													
																									

														
367.89
														
first version of the pull-up this is
													
																									

														
370.95
														
essentially something that most people
													
																									

														
372.84
														
are trying to get to doing pull-ups on
													
																									

														
375.45
														
their own without any assistance we're
													
																									

														
378.69
														
going to look at the programming and how
													
																									

														
380.4
														
to do your training at the end but for
													
																									

														
383.31
														
now this is just a demonstration of how
													
																									

														
385.77
														
to do a bodyweight pull up correctly
													
																									

														
388.65
														
with the right mechanics
													
																									

														
397.71
														
you
													
																							

1
00:00:00,000 --> 00:00:05,000
okay so welcome to the intermediate

2
00:00:02,000 --> 00:00:07,000
number one with this one you're going to

3
00:00:06,000 --> 00:00:11,000
be very familiar with this type of

4
00:00:08,000 --> 00:00:14,000
pull-up because it is a normal body

5
00:00:11,000 --> 00:00:15,000
weight puller starting on the bar you're

6
00:00:14,000 --> 00:00:17,000
going to make sure that you're the

7
00:00:15,000 --> 00:00:19,000
absolute bottom dead hang position a lot

8
00:00:18,000 --> 00:00:21,000
of the points from the fundamentals

9
00:00:20,000 --> 00:00:24,000
video is going to come into play here

10
00:00:21,000 --> 00:00:25,000
there is no extra equipment to help you

11
00:00:24,000 --> 00:00:28,000
so what we're going to do is grab the

12
00:00:26,000 --> 00:00:32,000
bar you're going to squeeze hard you

13
00:00:28,000 --> 00:00:34,000
dead hang at the bottom and pull up and

14
00:00:33,000 --> 00:00:38,000
come back down into that dead hang

15
00:00:35,000 --> 00:00:40,000
relaxed position it is a great way of

16
00:00:38,000 --> 00:00:42,000
improving your strength we're going to

17
00:00:40,000 --> 00:00:44,000
work on the programming and figuring out

18
00:00:43,000 --> 00:00:47,000
how to get stronger with this type of

19
00:00:44,000 --> 00:00:49,000
training after all of the variations of

20
00:00:47,000 --> 00:00:54,000
finished but this one is going to be an

21
00:00:50,000 --> 00:00:56,000
absolutely key one to get right using a

22
00:00:54,000 --> 00:00:59,000
lot of variables with the pull-up one of

23
00:00:57,000 --> 00:01:03,000
the major ones is the amount that you do

24
00:00:60,000 --> 00:01:05,000
so this exercise can be very scalable

25
00:00:63,000 --> 00:01:07,000
because depending on how many you do how

26
00:00:66,000 --> 00:01:11,000
many repetitions you do allows this

27
00:00:68,000 --> 00:01:13,000
exercise to get easier or harder so you

28
00:00:71,000 --> 00:01:16,000
can play with the pull-up in a lot of

29
00:00:74,000 --> 00:01:19,000
different ways but the amount of work

30
00:00:77,000 --> 00:01:21,000
that you do is what's going to make this

31
00:00:79,000 --> 00:01:23,000
hard changing the amounts that you are

32
00:00:82,000 --> 00:01:26,000
doing on the bar so the number of

33
00:00:84,000 --> 00:01:29,000
repetitions you are doing and how many

34
00:00:86,000 --> 00:01:30,000
sets of that you are doing all depends

35
00:00:89,000 --> 00:01:32,000
on whether you're looking at trying to

36
00:00:90,000 --> 00:01:35,000
do strength training endurance training

37
00:00:93,000 --> 00:01:38,000
something called hypertrophy training so

38
00:00:95,000 --> 00:01:39,000
that is to look at getting your muscles

39
00:00:98,000 --> 00:01:41,000
bigger whether you're trying to do

40
00:00:100,000 --> 00:01:43,000
lactic acid training and you're getting

41
00:00:102,000 --> 00:01:45,000
used to the amount of lactic acid in

42
00:00:103,000 --> 00:01:47,000
your body there are lots of different

43
00:00:105,000 --> 00:01:50,000
ways of tweaking this exercise the body

44
00:00:108,000 --> 00:01:54,000
weight pull-up exercise to make this

45
00:00:111,000 --> 00:01:56,000
training very very versatile so one of

46
00:00:114,000 --> 00:01:58,000
the awesome things about the pull-up is

47
00:00:116,000 --> 00:01:61,000
the fact that you are doing the exact

48
00:00:118,000 --> 00:01:63,000
mechanics needed to pull yourself up

49
00:00:122,000 --> 00:01:65,000
onto something because that is exactly

50
00:00:124,000 --> 00:01:68,000
what you are doing

51
00:00:125,000 --> 00:01:70,000
so getting used to doing this motion and

52
00:00:128,000 --> 00:01:73,000
trying to do the pull-up for the full

53
00:00:131,000 --> 00:01:76,000
range of motion is going to be a

54
00:00:133,000 --> 00:01:79,000
great way to becoming more functional

55
00:00:136,000 --> 00:01:81,000
another great plus is you don't need any

56
00:00:139,000 --> 00:01:84,000
equipment there is nothing extra you

57
00:00:142,000 --> 00:01:87,000
need other than a bar to hang on and

58
00:00:145,000 --> 00:01:90,000
that makes this one of the most

59
00:00:147,000 --> 00:01:93,000
versatile and best exercises to working

60
00:00:150,000 --> 00:01:95,000
your overhead pulling action so starting

61
00:00:153,000 --> 00:01:97,000
from the top and pulling down so let's

62
00:00:156,000 --> 00:01:99,000
have a look at some of the things that

63
00:00:158,000 --> 00:01:103,000
the bodyweight pull-up doesn't

64
00:00:159,000 --> 00:01:105,000
necessarily work now the first one can

65
00:00:163,000 --> 00:01:110,000
be slightly controversial but arguably

66
00:00:166,000 --> 00:01:113,000
the pull-up is not very functional in

67
00:00:170,000 --> 00:01:116,000
itself getting to this position doesn't

68
00:00:173,000 --> 00:01:118,000
really help you do much so starting from

69
00:00:176,000 --> 00:01:121,000
the top and getting to here is not

70
00:00:179,000 --> 00:01:124,000
really going to help you get all the way

71
00:00:181,000 --> 00:01:126,000
up over something so we will look at

72
00:00:185,000 --> 00:01:129,000
that in another series which would be

73
00:00:187,000 --> 00:01:131,000
the muscle up and the climb up but

74
00:00:189,000 --> 00:01:134,000
actually a pull-up is going to help

75
00:00:192,000 --> 00:01:138,000
become a strength training exercise to

76
00:00:195,000 --> 00:01:142,000
becoming stronger but functionally it is

77
00:00:199,000 --> 00:01:145,000
not that functional in terms of getting

78
00:00:202,000 --> 00:01:147,000
over something or on to something one of

79
00:00:205,000 --> 00:01:149,000
the other things that I mentioned at the

80
00:00:208,000 --> 00:01:153,000
very beginning of the series is the Hat

81
00:00:210,000 --> 00:01:155,000
the full range of motion of the body

82
00:00:213,000 --> 00:01:159,000
weight pull-up is not always done and

83
00:00:216,000 --> 00:01:163,000
I've seen this many many times that the

84
00:00:219,000 --> 00:01:166,000
pull-up generally finishes when the chin

85
00:00:223,000 --> 00:01:169,000
gets above the bar now that is not the

86
00:00:227,000 --> 00:01:172,000
end of the pull the end of the pull is

87
00:00:230,000 --> 00:01:176,000
when you can no longer do any pulling

88
00:00:233,000 --> 00:01:178,000
with the arms so from the side the

89
00:00:236,000 --> 00:01:180,000
pulling actually finishes when the arm

90
00:00:239,000 --> 00:01:184,000
is parallel with the ground and you

91
00:00:240,000 --> 00:01:186,000
actually start pushing instead now the

92
00:00:244,000 --> 00:01:189,000
pull-up is actually quite tricky to do a

93
00:00:247,000 --> 00:01:192,000
full range of motion to that position

94
00:00:250,000 --> 00:01:195,000
because the bar is actually in the way

95
00:00:253,000 --> 00:01:197,000
in your chest can actually get into the

96
00:00:255,000 --> 00:01:199,000
way of the of the bar and the pull-up

97
00:00:257,000 --> 00:01:202,000
and it means that you have to curve

98
00:00:259,000 --> 00:01:205,000
around it as you pull so the the bar or

99
00:00:263,000 --> 00:01:207,000
pull-up actually for a full range of

100
00:00:265,000 --> 00:01:209,000
motion can be very tricky

101
00:00:267,000 --> 00:01:212,000
however it still can be done and

102
00:00:269,000 --> 00:01:214,000
training it is actually a really good

103
00:00:273,000 --> 00:01:218,000
way of increasing the strength in that

104
00:00:275,000 --> 00:01:221,000
bottom end so one of the other things to

105
00:00:278,000 --> 00:01:223,000
think about when you are doing isolated

106
00:00:281,000 --> 00:01:226,000
type muscle groups so with the pull-up

107
00:00:284,000 --> 00:01:230,000
the isolation is you are doing really

108
00:00:287,000 --> 00:01:232,000
only upper body type muscles so your

109
00:00:291,000 --> 00:01:236,000
obliques and your glutes might get

110
00:00:293,000 --> 00:01:238,000
involved a little bit but actually the

111
00:00:296,000 --> 00:01:241,000
pull-up is not going to be using your

112
00:00:299,000 --> 00:01:244,000
entire body and we really want to think

113
00:00:301,000 --> 00:01:246,000
about doing exercises that involve as

114
00:00:304,000 --> 00:01:248,000
much of the body as we possibly can so

115
00:00:307,000 --> 00:01:251,000
the pull-up even though it's a great

116
00:00:309,000 --> 00:01:254,000
exercise is very very strength strength

117
00:00:311,000 --> 00:01:256,000
based and it can help increase your

118
00:00:314,000 --> 00:01:259,000
strength functionally it's not that

119
00:00:317,000 --> 00:01:261,000
great and it can be quite isolated in

120
00:00:320,000 --> 00:01:263,000
terms of the muscle groups that are

121
00:00:321,000 --> 00:01:264,000
being used so when you're doing a

122
00:00:323,000 --> 00:01:266,000
pull-up there is a lot to remember

123
00:00:325,000 --> 00:01:269,000
there's a lots and lots of different

124
00:00:327,000 --> 00:01:272,000
things to try to do to get this right

125
00:00:329,000 --> 00:01:273,000
and that can actually be quite daunting

126
00:00:332,000 --> 00:01:277,000
when you're trying to just work the

127
00:00:334,000 --> 00:01:278,000
pull-up obviously start from the

128
00:00:337,000 --> 00:01:282,000
beginning and only focus on one or two

129
00:00:339,000 --> 00:01:284,000
things and as you start doing it more

130
00:00:342,000 --> 00:01:285,000
you're going to incorporate more parts

131
00:00:344,000 --> 00:01:287,000
of it to make sure you're getting it

132
00:00:346,000 --> 00:01:290,000
right it's imperative that when you are

133
00:00:348,000 --> 00:01:292,000
doing the bodyweight pull up that you're

134
00:00:350,000 --> 00:01:294,000
doing it correctly you're doing the full

135
00:00:352,000 --> 00:01:296,000
range of motion as always and you're

136
00:00:354,000 --> 00:01:299,000
always trying to make sure you've got

137
00:00:356,000 --> 00:01:301,000
great body position otherwise you are

138
00:00:359,000 --> 00:01:304,000
just being weaker in certain sections

139
00:00:362,000 --> 00:01:307,000
and we want to try to get rid of that so

140
00:00:365,000 --> 00:01:310,000
that's a wrap up of the intermediate

141
00:00:367,000 --> 00:01:311,000
first version of the pull-up this is

142
00:00:370,000 --> 00:01:314,000
essentially something that most people

143
00:00:372,000 --> 00:01:317,000
are trying to get to doing pull-ups on

144
00:00:375,000 --> 00:01:319,000
their own without any assistance we're

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going to look at the programming and how

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to do your training at the end but for

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now this is just a demonstration of how

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to do a bodyweight pull up correctly

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with the right mechanics

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you