Playlist video : 10
How to Pullup - Intermediate 2.
How to Pullup #10 - Intermediate 2 Parkour Tutorial. [085]
tutorial

Video Details

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.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.

Transcript
																									
0.06
so the second option for intermediates
2.58
we're going to be looking at how we can
4.92
make this slightly harder by increasing
7.649
the amount of time it takes for you to
9.809
do a normal body weight pull-up let's
12.24
have a look at the slower speed pull-up
15.15
now the reason we're going to be doing
17.16
this is so we can make this slightly
19.8
harder for ourselves we're able to now
22.59
do a normal body weight pull up with the
24.93
correct mechanics now we're just going
27.269
to increase the amount of time it takes
29.369
for us to do that from our normal
31.56
pull-up speed so instead of going just
34.649
our normal speed this time we're going
36.87
to take maybe two three seconds to do it
39.809
so we're going to go on the bar from
43.05
here dead hang at the bottom and we're
45.84
going to pull taking over two three
48.539
seconds to do so okay so from here one
51.719
two three and come back down okay so on
58.32
top of doing the normal pull-up now
60.629
we've added a new factor in that we can
63.3
change to make this exercise easier or
65.939
harder
66.65
obviously shorter amount of time it
69.6
means that we're not expending as much
71.31
energy longer amount of time we're going
73.92
to be expending more energy which means
75.93
it's going to be harder for us to do you
78.57
can start off with a small amount of
80.31
time and build up depending on what your
83.369
ability is and what your strength is at
85.38
that current time and then we can add on
88.68
to that and make it harder by increasing
91.14
the time so the great thing about this
92.97
is we can really work the mechanics of
95.369
the pull-up and it allows us to see
98.49
easily which parts are harder and which
102.03
parts are easier generally we're going
104.369
to have a look at the bottom part and
106.53
the top section as being the hardest
108.659
with the middle bit being a little bit
111.119
easier but by doing this over a
113.28
prolonged period of time we're going to
115.86
be able to see that much much easier
118.85
purely because we're just going through
121.049
that path and we're going to see which
124.17
bits are more difficult the great thing
126.6
is with this particular pull-up with
128.849
time being longer we
131.23
and really now delve into each section
133.989
of the path and we're going to be able
136.15
to see which bits we find harder which
138.58
bits we find easier what this means is
141.28
if we can then analyze what bits we find
144.37
easier and harder
145.629
it means we know what we're we're
147.61
stronger and where we're weaker and it
149.709
means that we can focus our time on
151.84
ironing out those weaker parts generally
155.14
where the bottom or the top part will be
157.599
so your body position also should be
160.26
fundamentally the same all the way up
163.15
and that means that we can really see if
165.79
there is a section that we are losing
168.22
our body position and everything is
171.16
going in a weird position because we're
173.379
trying to pull up and it's not working
175.48
it allows us to analyze where our weaker
178.599
sections are so the other awesome thing
181.329
about this exercise is because we're
184.12
going through a longer period of time we
187.51
have to control our muscles to be able
190.299
to slowly allow that poll to happen now
194.349
you can't just use speed and momentum to
197.44
help you now you really have to focus on
200.139
control and strength to do it and
202.799
therefore the control part is awesome
206.41
with this exercise it allows us to
208.48
really focus on control so the great
211
thing about this one is we don't need
213.459
the band's anymore we've got to the
215.319
position where we can do a bodyweight
217.419
pull up but to scale it we've now got
220.599
this new variable to change which is
222.79
time and depending on how much time we
225.91
take to do the pull-up is what's going
228.459
to make this easier or harder because
230.95
we're using a prolonged period of time
233.56
there is no speed involved and therefore
237.04
we're not really working any power
239.169
development training now power
242.049
development requires strength and speed
245.049
to be involved so this is not really
247.72
going to be working power however we can
250.419
use other exercises to develop that and
253.03
this one is going to be focusing more on
255.489
strength and potentially a bit of
257.56
muscular endurance as well wrapping up
260.849
intermediate number two is a great way
263.5
of scaling
265.19
normal body weight pull-ups by just
267.5
adjusting time we're going to look at
269.69
other variables in other episodes but
272.42
for this one time is going to be a great
276.05
way of changing a difficulty
286.05
you
Subtitles (SRT)
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