If you're comfortable with body weight pull-ups and looking to challenge yourself further, slowing down your pull-up can be an excellent next step. This technique not only increases the intensity of your workout but also allows you to focus on your mechanics and form, revealing areas of strength and weakness in your pull-up. By extending the duration of each rep, you can optimize your training and track your progress effectively.
To practice slower-speed pull-ups, begin by finding a pull-up bar and assume a dead hang position. Instead of pulling yourself up as quickly as possible, aim to complete the movement over two to three seconds. From the bottom position, pull yourself up, taking that time to reach the top before returning to the starting position. This deliberate slowdown emphasizes control and muscle engagement, enabling you to identify which parts of the pull-up are most challenging—usually the beginning and end of the movement. Adjust the tempo according to your ability; starting with a shorter time can help you progressively increase the difficulty as you build strength and confidence.
In summary, using time as a variable in your pull-up workouts is a simple yet effective way to enhance your training. Slower pull-ups cultivate better control and strength, helping you to pinpoint your weaker areas for targeted improvement. As you continue to refine your form and increase the difficulty, you'll become more adept not just at pull-ups but also at adjusting your training style to suit different fitness goals.
- Slowing down your pull-ups helps improve control and strength.
- Start with a manageable tempo and gradually increase the time to enhance difficulty.
- Use this technique to identify and develop your weaker points in pull-up mechanics.
0.06so the second option for intermediates2.58we're going to be looking at how we can4.92make this slightly harder by increasing7.649the amount of time it takes for you to9.809do a normal body weight pull-up let's12.24have a look at the slower speed pull-up15.15now the reason we're going to be doing17.16this is so we can make this slightly19.8harder for ourselves we're able to now22.59do a normal body weight pull up with the24.93correct mechanics now we're just going27.269to increase the amount of time it takes29.369for us to do that from our normal31.56pull-up speed so instead of going just34.649our normal speed this time we're going36.87to take maybe two three seconds to do it39.809so we're going to go on the bar from43.05here dead hang at the bottom and we're45.84going to pull taking over two three48.539seconds to do so okay so from here one51.719two three and come back down okay so on58.32top of doing the normal pull-up now60.629we've added a new factor in that we can63.3change to make this exercise easier or65.939harder66.65obviously shorter amount of time it69.6means that we're not expending as much71.31energy longer amount of time we're going73.92to be expending more energy which means75.93it's going to be harder for us to do you78.57can start off with a small amount of80.31time and build up depending on what your83.369ability is and what your strength is at85.38that current time and then we can add on88.68to that and make it harder by increasing91.14the time so the great thing about this92.97is we can really work the mechanics of95.369the pull-up and it allows us to see98.49easily which parts are harder and which102.03parts are easier generally we're going104.369to have a look at the bottom part and106.53the top section as being the hardest108.659with the middle bit being a little bit111.119easier but by doing this over a113.28prolonged period of time we're going to115.86be able to see that much much easier118.85purely because we're just going through121.049that path and we're going to see which124.17bits are more difficult the great thing126.6is with this particular pull-up with128.849time being longer we131.23and really now delve into each section133.989of the path and we're going to be able136.15to see which bits we find harder which138.58bits we find easier what this means is141.28if we can then analyze what bits we find144.37easier and harder145.629it means we know what we're we're147.61stronger and where we're weaker and it149.709means that we can focus our time on151.84ironing out those weaker parts generally155.14where the bottom or the top part will be157.599so your body position also should be160.26fundamentally the same all the way up163.15and that means that we can really see if165.79there is a section that we are losing168.22our body position and everything is171.16going in a weird position because we're173.379trying to pull up and it's not working175.48it allows us to analyze where our weaker178.599sections are so the other awesome thing181.329about this exercise is because we're184.12going through a longer period of time we187.51have to control our muscles to be able190.299to slowly allow that poll to happen now194.349you can't just use speed and momentum to197.44help you now you really have to focus on200.139control and strength to do it and202.799therefore the control part is awesome206.41with this exercise it allows us to208.48really focus on control so the great211thing about this one is we don't need213.459the band's anymore we've got to the215.319position where we can do a bodyweight217.419pull up but to scale it we've now got220.599this new variable to change which is222.79time and depending on how much time we225.91take to do the pull-up is what's going228.459to make this easier or harder because230.95we're using a prolonged period of time233.56there is no speed involved and therefore237.04we're not really working any power239.169development training now power242.049development requires strength and speed245.049to be involved so this is not really247.72going to be working power however we can250.419use other exercises to develop that and253.03this one is going to be focusing more on255.489strength and potentially a bit of257.56muscular endurance as well wrapping up260.849intermediate number two is a great way263.5of scaling265.19normal body weight pull-ups by just267.5adjusting time we're going to look at269.69other variables in other episodes but272.42for this one time is going to be a great276.05way of changing a difficulty286.05you
1 00:00:00,000 --> 00:00:04,000 so the second option for intermediates 2 00:00:02,000 --> 00:00:07,000 we're going to be looking at how we can 3 00:00:04,000 --> 00:00:08,000 make this slightly harder by increasing 4 00:00:07,000 --> 00:00:11,000 the amount of time it takes for you to 5 00:00:09,000 --> 00:00:14,000 do a normal body weight pull-up let's 6 00:00:12,000 --> 00:00:16,000 have a look at the slower speed pull-up 7 00:00:15,000 --> 00:00:19,000 now the reason we're going to be doing 8 00:00:17,000 --> 00:00:22,000 this is so we can make this slightly 9 00:00:19,000 --> 00:00:24,000 harder for ourselves we're able to now 10 00:00:22,000 --> 00:00:26,000 do a normal body weight pull up with the 11 00:00:24,000 --> 00:00:28,000 correct mechanics now we're just going 12 00:00:27,000 --> 00:00:31,000 to increase the amount of time it takes 13 00:00:29,000 --> 00:00:34,000 for us to do that from our normal 14 00:00:31,000 --> 00:00:36,000 pull-up speed so instead of going just 15 00:00:34,000 --> 00:00:39,000 our normal speed this time we're going 16 00:00:36,000 --> 00:00:42,000 to take maybe two three seconds to do it 17 00:00:39,000 --> 00:00:45,000 so we're going to go on the bar from 18 00:00:43,000 --> 00:00:48,000 here dead hang at the bottom and we're 19 00:00:45,000 --> 00:00:50,000 going to pull taking over two three 20 00:00:48,000 --> 00:00:57,000 seconds to do so okay so from here one 21 00:00:51,000 --> 00:00:59,000 two three and come back down okay so on 22 00:00:58,000 --> 00:01:02,000 top of doing the normal pull-up now 23 00:00:60,000 --> 00:01:05,000 we've added a new factor in that we can 24 00:00:63,000 --> 00:01:06,000 change to make this exercise easier or 25 00:00:65,000 --> 00:01:08,000 harder 26 00:00:66,000 --> 00:01:10,000 obviously shorter amount of time it 27 00:00:69,000 --> 00:01:13,000 means that we're not expending as much 28 00:00:71,000 --> 00:01:15,000 energy longer amount of time we're going 29 00:00:73,000 --> 00:01:17,000 to be expending more energy which means 30 00:00:75,000 --> 00:01:19,000 it's going to be harder for us to do you 31 00:00:78,000 --> 00:01:22,000 can start off with a small amount of 32 00:00:80,000 --> 00:01:25,000 time and build up depending on what your 33 00:00:83,000 --> 00:01:28,000 ability is and what your strength is at 34 00:00:85,000 --> 00:01:30,000 that current time and then we can add on 35 00:00:88,000 --> 00:01:32,000 to that and make it harder by increasing 36 00:00:91,000 --> 00:01:35,000 the time so the great thing about this 37 00:00:92,000 --> 00:01:37,000 is we can really work the mechanics of 38 00:00:95,000 --> 00:01:41,000 the pull-up and it allows us to see 39 00:00:98,000 --> 00:01:43,000 easily which parts are harder and which 40 00:00:102,000 --> 00:01:46,000 parts are easier generally we're going 41 00:00:104,000 --> 00:01:48,000 to have a look at the bottom part and 42 00:00:106,000 --> 00:01:50,000 the top section as being the hardest 43 00:00:108,000 --> 00:01:52,000 with the middle bit being a little bit 44 00:00:111,000 --> 00:01:55,000 easier but by doing this over a 45 00:00:113,000 --> 00:01:58,000 prolonged period of time we're going to 46 00:00:115,000 --> 00:01:60,000 be able to see that much much easier 47 00:00:118,000 --> 00:01:63,000 purely because we're just going through 48 00:00:121,000 --> 00:01:66,000 that path and we're going to see which 49 00:00:124,000 --> 00:01:68,000 bits are more difficult the great thing 50 00:00:126,000 --> 00:01:70,000 is with this particular pull-up with 51 00:00:128,000 --> 00:01:73,000 time being longer we 52 00:00:131,000 --> 00:01:75,000 and really now delve into each section 53 00:00:133,000 --> 00:01:77,000 of the path and we're going to be able 54 00:00:136,000 --> 00:01:81,000 to see which bits we find harder which 55 00:00:138,000 --> 00:01:83,000 bits we find easier what this means is 56 00:00:141,000 --> 00:01:85,000 if we can then analyze what bits we find 57 00:00:144,000 --> 00:01:87,000 easier and harder 58 00:00:145,000 --> 00:01:89,000 it means we know what we're we're 59 00:00:147,000 --> 00:01:91,000 stronger and where we're weaker and it 60 00:00:149,000 --> 00:01:94,000 means that we can focus our time on 61 00:00:151,000 --> 00:01:96,000 ironing out those weaker parts generally 62 00:00:155,000 --> 00:01:100,000 where the bottom or the top part will be 63 00:00:157,000 --> 00:01:102,000 so your body position also should be 64 00:00:160,000 --> 00:01:105,000 fundamentally the same all the way up 65 00:00:163,000 --> 00:01:108,000 and that means that we can really see if 66 00:00:165,000 --> 00:01:110,000 there is a section that we are losing 67 00:00:168,000 --> 00:01:113,000 our body position and everything is 68 00:00:171,000 --> 00:01:115,000 going in a weird position because we're 69 00:00:173,000 --> 00:01:118,000 trying to pull up and it's not working 70 00:00:175,000 --> 00:01:120,000 it allows us to analyze where our weaker 71 00:00:178,000 --> 00:01:123,000 sections are so the other awesome thing 72 00:00:181,000 --> 00:01:127,000 about this exercise is because we're 73 00:00:184,000 --> 00:01:130,000 going through a longer period of time we 74 00:00:187,000 --> 00:01:133,000 have to control our muscles to be able 75 00:00:190,000 --> 00:01:137,000 to slowly allow that poll to happen now 76 00:00:194,000 --> 00:01:139,000 you can't just use speed and momentum to 77 00:00:197,000 --> 00:01:142,000 help you now you really have to focus on 78 00:00:200,000 --> 00:01:146,000 control and strength to do it and 79 00:00:202,000 --> 00:01:147,000 therefore the control part is awesome 80 00:00:206,000 --> 00:01:150,000 with this exercise it allows us to 81 00:00:208,000 --> 00:01:152,000 really focus on control so the great 82 00:00:211,000 --> 00:01:155,000 thing about this one is we don't need 83 00:00:213,000 --> 00:01:156,000 the band's anymore we've got to the 84 00:00:215,000 --> 00:01:160,000 position where we can do a bodyweight 85 00:00:217,000 --> 00:01:162,000 pull up but to scale it we've now got 86 00:00:220,000 --> 00:01:165,000 this new variable to change which is 87 00:00:222,000 --> 00:01:167,000 time and depending on how much time we 88 00:00:225,000 --> 00:01:170,000 take to do the pull-up is what's going 89 00:00:228,000 --> 00:01:173,000 to make this easier or harder because 90 00:00:230,000 --> 00:01:176,000 we're using a prolonged period of time 91 00:00:233,000 --> 00:01:178,000 there is no speed involved and therefore 92 00:00:237,000 --> 00:01:182,000 we're not really working any power 93 00:00:239,000 --> 00:01:184,000 development training now power 94 00:00:242,000 --> 00:01:187,000 development requires strength and speed 95 00:00:245,000 --> 00:01:190,000 to be involved so this is not really 96 00:00:247,000 --> 00:01:192,000 going to be working power however we can 97 00:00:250,000 --> 00:01:195,000 use other exercises to develop that and 98 00:00:253,000 --> 00:01:197,000 this one is going to be focusing more on 99 00:00:255,000 --> 00:01:200,000 strength and potentially a bit of 100 00:00:257,000 --> 00:01:202,000 muscular endurance as well wrapping up 101 00:00:260,000 --> 00:01:204,000 intermediate number two is a great way 102 00:00:263,000 --> 00:01:207,000 of scaling 103 00:00:265,000 --> 00:01:209,000 normal body weight pull-ups by just 104 00:00:267,000 --> 00:01:211,000 adjusting time we're going to look at 105 00:00:269,000 --> 00:01:215,000 other variables in other episodes but 106 00:00:272,000 --> 00:01:219,000 for this one time is going to be a great 107 00:00:276,000 --> 00:01:220,000 way of changing a difficulty 108 00:00:286,000 --> 00:01:228,000 you