Tutorial

Practical. Movement. Training.

Playlist video : 11

How to Pullup - Intermediate 3.

How to Pullup #11 - Intermediate 3 Parkour Tutorial. [086]

tutorial

Video Details

In this tutorial, we’re diving into an advanced pull-up technique that incorporates isometric holds. If you’ve been working on your pull-ups but want to challenge yourself further, this method is perfect. By adding pauses at different points of the movement, you’ll not only expend more energy but also strengthen the areas where you might struggle the most. This approach can enhance your overall pull-up performance and allow you to tailor your workouts to your individual needs.

To get started, hang from the bar in a fully extended position. Pull up and hold for three seconds at various points: you might choose to pause at the bottom and then again midway before reaching the top. This exercise can be easily adjusted based on your fitness level by changing the number of repetitions, sets, pause points along the pull-up path, and the length of each pause. For example, if you’re just beginning, try doing two pull-ups with a two-second hold at two points. As you progress, move on to more repetitions, longer holds, or more pause points to increase difficulty. Additionally, consider recording yourself while performing the exercise—this can help you identify your weaker areas and monitor your form throughout.

To wrap up, incorporating isometric pauses into your pull-up routine can dramatically enhance your strength and control, particularly in the more challenging segments of the movement. While this technique focuses more on muscular endurance and less on pure strength or speed, it is invaluable for building a well-rounded pulling ability. By adjusting the variables outlined, you can continuously challenge yourself and avoid plateaus in your training.

Highlights:

Incorporate isometric holds at various points during your pull-up to build strength and endurance.
Adjust the difficulty by modifying repetitions, sets, pause points, and hold durations.
Record your performance to identify weaker areas and improve your technique.

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

Transcript

																									
														0.03
														welcome to option 3 for the
													
																									
														1.62
														intermediates this time we're gonna
													
																									
														3.659
														start adding a little bit of isometric
													
																									
														5.58
														pausing into the pull-up so the idea was
													
																									
														8.639
														this one is we are going to put pauses
													
																									
														11.219
														at different points along the path of
													
																									
														13.86
														the pull-up what this is going to do is
													
																									
														16.379
														a multiple of things first one being
													
																									
														19.59
														it's gonna expend energy at those points
													
																									
														23.34
														and the second being we can work on the
													
																									
														25.83
														weaker sections more okay so to start
													
																									
														29.609
														with what you're going to do is hang on
													
																									
														32.009
														the bar at the very bottom again and
													
																									
														34.34
														from here what I'm going to do is pull
													
																									
														37.77
														up and hold for one two three come up
													
																									
														42.69
														one two three and come up one two three
													
																									
														48.41
														and come down so as you can see this
													
																									
														52.649
														exercise now becomes very very scalable
													
																									
														55.68
														as well we've got actually four
													
																									
														57.93
														variables that we can play we're to make
													
																									
														60.449
														this easier or harder those four would
													
																									
														63.51
														be the number of repetitions that you
													
																									
														65.82
														are going to do the number of sets you
													
																									
														68.939
														are going to do of those repetitions so
													
																									
														71.49
														whether you're doing two pull-ups five
													
																									
														74.549
														times or you're doing five to five reps
													
																									
														77.61
														10 times it can may make this exercise
													
																									
														80.13
														easier or harder just by changing those
													
																									
														83.25
														two but on top of that we now have the
													
																									
														86.61
														different number of points along the
													
																									
														89.369
														path that we are going to take whether
													
																									
														91.02
														that is going to be 3 or 2 or 1 or up
													
																									
														94.89
														the other end we could take 5 8 or 10
													
																									
														97.59
														different sections before we get to the
													
																									
														100.049
														top and the fourth one would be how long
													
																									
														103.47
														we're going to spend at those positions
													
																									
														105.81
														so on the bottom end you could just do
													
																									
														109.38
														one repetition maybe three times and
													
																									
														112.079
														you've got the bottom part and the top
													
																									
														114.93
														part as your two points and you're just
													
																									
														117.689
														going to spend two seconds on the other
													
																									
														120.39
														end you can make this very very
													
																									
														122.34
														difficult by purely making five
													
																									
														125.64
														repetitions you've got 10 sets of that
													
																									
														128.28
														you're doing eight sections along the
													
																									
														131.28
														path and you're taking five sec
													
																									
														134.05
														on each part this would be at the very
													
																									
														136.92
														higher-end type of training the sames
													
																									
														140.26
														intermediate number 2 intermediate
													
																									
														142.48
														number 3 is also really good for looking
													
																									
														145.24
														at both the mechanics and the weaker
													
																									
														148.3
														parts of our pole so we can see and
													
																									
														151.03
														analyze which bit we find the hardest we
													
																									
														154.93
														can film ourselves and actually record
													
																									
														156.94
														what is going on with our pole so we can
													
																									
														159.34
														actually see ourselves struggling at
													
																									
														162.16
														different points and seeing which bits
													
																									
														163.96
														are harder and you're going to have a
													
																									
														165.94
														look at the mechanics and the control of
													
																									
														168.52
														pulling up as well so this exercise is
													
																									
														171.37
														really good for the mechanics and
													
																									
														173.26
														control so this exercise is really good
													
																									
														175.93
														at looking at the mechanics and what
													
																									
														178.87
														parts are weaker I would really
													
																									
														181.69
														recommend filming yourself when you are
													
																									
														183.85
														doing this exercise you can see on the
													
																									
														187.18
														video what parts are actually where
													
																									
														189.88
														you're struggling and you're going to be
													
																									
														191.56
														able to see and have visual feedback of
													
																									
														194.05
														the bits that you need to work harder on
													
																									
														196.12
														on the clip slide again we have some
													
																									
														198.37
														negatives as well as always those
													
																									
														200.739
														negatives are going to start with we are
													
																									
														202.69
														not working strength based training so
													
																									
														205.78
														much with this strength based training
													
																									
														208.57
														if you're looking at pure strength based
													
																									
														210.73
														you want to be looking at one rep maxes
													
																									
														213.64
														and that type of training and this is
													
																									
														216.07
														not that this is more as I said before
													
																									
														218.35
														muscular endurance as with intermediate
													
																									
														221.11
														number two this is also not really
													
																									
														224.11
														working power we haven't got a lot of
													
																									
														226.959
														speed involved and it's going to be
													
																									
														229.09
														working a lot more control rather than
													
																									
														232.09
														power and straining something else that
													
																									
														234.79
														is fairly hard with this is that the
													
																									
														237.58
														body position keeping correct body
													
																									
														239.83
														position as you're becoming fatigued is
													
																									
														242.53
														very very hard when you start getting to
													
																									
														244.78
														the end of the exercise this gets tricky
													
																									
														247.78
														because the weaker muscles and the ones
													
																									
														250.12
														that you're not using so much they are
													
																									
														252.31
														going to get forgotten about and all of
													
																									
														254.32
														your energy is going to focus on the
													
																									
														255.88
														main muscle groups that need to do the
													
																									
														258.91
														pull so wrapping up we've started adding
													
																									
														261.669
														more variables into making the pull up
													
																									
														264.37
														harder and this is going to be a good
													
																									
														266.72
														great way to make this totally scalable
													
																									
														269.54
														as well looking intermediate number two
													
																									
														272.21
														and intermediate number three they give
													
																									
														275
														great ways of changing the difficulty by
													
																									
														278.21
														just different variables of time
													
																									
														280.75
														increments of isometric holds and the
													
																									
														284.06
														time on those holds
													
																									
														293.23
														you

Subtitles (SRT)

1
00:00:00,000 --> 00:00:03,000
welcome to option 3 for the

2
00:00:01,000 --> 00:00:04,000
intermediates this time we're gonna

3
00:00:03,000 --> 00:00:07,000
start adding a little bit of isometric

4
00:00:05,000 --> 00:00:10,000
pausing into the pull-up so the idea was

5
00:00:08,000 --> 00:00:13,000
this one is we are going to put pauses

6
00:00:11,000 --> 00:00:16,000
at different points along the path of

7
00:00:13,000 --> 00:00:18,000
the pull-up what this is going to do is

8
00:00:16,000 --> 00:00:22,000
a multiple of things first one being

9
00:00:19,000 --> 00:00:25,000
it's gonna expend energy at those points

10
00:00:23,000 --> 00:00:29,000
and the second being we can work on the

11
00:00:25,000 --> 00:00:31,000
weaker sections more okay so to start

12
00:00:29,000 --> 00:00:33,000
with what you're going to do is hang on

13
00:00:32,000 --> 00:00:37,000
the bar at the very bottom again and

14
00:00:34,000 --> 00:00:42,000
from here what I'm going to do is pull

15
00:00:37,000 --> 00:00:47,000
up and hold for one two three come up

16
00:00:42,000 --> 00:00:51,000
one two three and come up one two three

17
00:00:48,000 --> 00:00:55,000
and come down so as you can see this

18
00:00:52,000 --> 00:00:57,000
exercise now becomes very very scalable

19
00:00:55,000 --> 00:00:59,000
as well we've got actually four

20
00:00:57,000 --> 00:01:02,000
variables that we can play we're to make

21
00:00:60,000 --> 00:01:05,000
this easier or harder those four would

22
00:00:63,000 --> 00:01:08,000
be the number of repetitions that you

23
00:00:65,000 --> 00:01:10,000
are going to do the number of sets you

24
00:00:68,000 --> 00:01:13,000
are going to do of those repetitions so

25
00:00:71,000 --> 00:01:17,000
whether you're doing two pull-ups five

26
00:00:74,000 --> 00:01:19,000
times or you're doing five to five reps

27
00:00:77,000 --> 00:01:22,000
10 times it can may make this exercise

28
00:00:80,000 --> 00:01:26,000
easier or harder just by changing those

29
00:00:83,000 --> 00:01:29,000
two but on top of that we now have the

30
00:00:86,000 --> 00:01:30,000
different number of points along the

31
00:00:89,000 --> 00:01:34,000
path that we are going to take whether

32
00:00:91,000 --> 00:01:37,000
that is going to be 3 or 2 or 1 or up

33
00:00:94,000 --> 00:01:39,000
the other end we could take 5 8 or 10

34
00:00:97,000 --> 00:01:42,000
different sections before we get to the

35
00:00:100,000 --> 00:01:45,000
top and the fourth one would be how long

36
00:00:103,000 --> 00:01:48,000
we're going to spend at those positions

37
00:00:105,000 --> 00:01:51,000
so on the bottom end you could just do

38
00:00:109,000 --> 00:01:54,000
one repetition maybe three times and

39
00:00:112,000 --> 00:01:57,000
you've got the bottom part and the top

40
00:00:114,000 --> 00:01:59,000
part as your two points and you're just

41
00:00:117,000 --> 00:01:61,000
going to spend two seconds on the other

42
00:00:120,000 --> 00:01:65,000
end you can make this very very

43
00:00:122,000 --> 00:01:67,000
difficult by purely making five

44
00:00:125,000 --> 00:01:70,000
repetitions you've got 10 sets of that

45
00:00:128,000 --> 00:01:73,000
you're doing eight sections along the

46
00:00:131,000 --> 00:01:76,000
path and you're taking five sec

47
00:00:134,000 --> 00:01:80,000
on each part this would be at the very

48
00:00:136,000 --> 00:01:81,000
higher-end type of training the sames

49
00:00:140,000 --> 00:01:84,000
intermediate number 2 intermediate

50
00:00:142,000 --> 00:01:87,000
number 3 is also really good for looking

51
00:00:145,000 --> 00:01:90,000
at both the mechanics and the weaker

52
00:00:148,000 --> 00:01:94,000
parts of our pole so we can see and

53
00:00:151,000 --> 00:01:96,000
analyze which bit we find the hardest we

54
00:00:154,000 --> 00:01:98,000
can film ourselves and actually record

55
00:00:156,000 --> 00:01:101,000
what is going on with our pole so we can

56
00:00:159,000 --> 00:01:103,000
actually see ourselves struggling at

57
00:00:162,000 --> 00:01:105,000
different points and seeing which bits

58
00:00:163,000 --> 00:01:107,000
are harder and you're going to have a

59
00:00:165,000 --> 00:01:110,000
look at the mechanics and the control of

60
00:00:168,000 --> 00:01:112,000
pulling up as well so this exercise is

61
00:00:171,000 --> 00:01:115,000
really good for the mechanics and

62
00:00:173,000 --> 00:01:118,000
control so this exercise is really good

63
00:00:175,000 --> 00:01:120,000
at looking at the mechanics and what

64
00:00:178,000 --> 00:01:122,000
parts are weaker I would really

65
00:00:181,000 --> 00:01:126,000
recommend filming yourself when you are

66
00:00:183,000 --> 00:01:129,000
doing this exercise you can see on the

67
00:00:187,000 --> 00:01:131,000
video what parts are actually where

68
00:00:189,000 --> 00:01:133,000
you're struggling and you're going to be

69
00:00:191,000 --> 00:01:135,000
able to see and have visual feedback of

70
00:00:194,000 --> 00:01:138,000
the bits that you need to work harder on

71
00:00:196,000 --> 00:01:140,000
on the clip slide again we have some

72
00:00:198,000 --> 00:01:142,000
negatives as well as always those

73
00:00:200,000 --> 00:01:145,000
negatives are going to start with we are

74
00:00:202,000 --> 00:01:147,000
not working strength based training so

75
00:00:205,000 --> 00:01:149,000
much with this strength based training

76
00:00:208,000 --> 00:01:153,000
if you're looking at pure strength based

77
00:00:210,000 --> 00:01:155,000
you want to be looking at one rep maxes

78
00:00:213,000 --> 00:01:157,000
and that type of training and this is

79
00:00:216,000 --> 00:01:161,000
not that this is more as I said before

80
00:00:218,000 --> 00:01:163,000
muscular endurance as with intermediate

81
00:00:221,000 --> 00:01:166,000
number two this is also not really

82
00:00:224,000 --> 00:01:168,000
working power we haven't got a lot of

83
00:00:226,000 --> 00:01:171,000
speed involved and it's going to be

84
00:00:229,000 --> 00:01:174,000
working a lot more control rather than

85
00:00:232,000 --> 00:01:177,000
power and straining something else that

86
00:00:234,000 --> 00:01:179,000
is fairly hard with this is that the

87
00:00:237,000 --> 00:01:181,000
body position keeping correct body

88
00:00:239,000 --> 00:01:183,000
position as you're becoming fatigued is

89
00:00:242,000 --> 00:01:187,000
very very hard when you start getting to

90
00:00:244,000 --> 00:01:189,000
the end of the exercise this gets tricky

91
00:00:247,000 --> 00:01:191,000
because the weaker muscles and the ones

92
00:00:250,000 --> 00:01:194,000
that you're not using so much they are

93
00:00:252,000 --> 00:01:195,000
going to get forgotten about and all of

94
00:00:254,000 --> 00:01:198,000
your energy is going to focus on the

95
00:00:255,000 --> 00:01:200,000
main muscle groups that need to do the

96
00:00:258,000 --> 00:01:203,000
pull so wrapping up we've started adding

97
00:00:261,000 --> 00:01:206,000
more variables into making the pull up

98
00:00:264,000 --> 00:01:209,000
harder and this is going to be a good

99
00:00:266,000 --> 00:01:211,000
great way to make this totally scalable

100
00:00:269,000 --> 00:01:214,000
as well looking intermediate number two

101
00:00:272,000 --> 00:01:218,000
and intermediate number three they give

102
00:00:275,000 --> 00:01:220,000
great ways of changing the difficulty by

103
00:00:278,000 --> 00:01:223,000
just different variables of time

104
00:00:280,000 --> 00:01:226,000
increments of isometric holds and the

105
00:00:284,000 --> 00:01:227,000
time on those holds

106
00:00:293,000 --> 00:01:235,000
you

Fundamental Tutorials

How to Pullup - Introduction.

How to Pullup - Prerequisites.

How to Pullup - Fundamentals.

How to Pullup - Beginner 1.

How to Pullup - Beginner 2.

How to Pullup - Beginner 3.

How to Pullup - Beginner 4.

How to Pullup - Beginner 5.

How to Pullup - Intermediate 1.

How to Pullup - Intermediate 2.

How to Pullup - Intermediate 3.

How to Pullup - Intermediate 4.

How to Pullup - Advanced 1.

How to Pullup - Advanced 2.

How to Pullup - Advanced 3.

How to Pullup - Programming 1.

How to Pullup - Programming 2.

How to Pullup - Programming 3.

How to Pullup - Programming 4.

How to Pullup - Example 1.

How to Pullup - Example 2.

How to Pullup - Example 3.

How to Pullup - Example 4.

How to Pullup - Example 5.

How to Pullup - Example 6.

How to Pullup - Example 7.

How to Pullup - Basic Biomechanics.

How to Pullup - Coaching Basics.

How to Pullup - Coaching Collab.

How to Pullup - Coaching Reality.

How to Pullup - Common Faults 1.

How to Pullup - Common Faults 2.

How to Pullup - Recovery.

How to Pullup - Myofascial Release.

How to Pullup - Assistance Work.

How to Pullup - Pulling Variations.

How to Pullup - Challenges.

How to Pullup - Wrapup.

Fundamental Lessons

Fundamental Demonstrations

Pressup Wide - Mixed View

Pressup V Diamonds - Mixed View

Pressup V - Mixed View

Pressup Normal - Mixed View

Pressup Paused - Mixed View

Pressup Knuckles - Mixed View

Pressup Hands backwards - Mixed View

Pressup Shoulder touch - Mixed View

Pressup Handstand - Mixed View

Pressup Forearms to Hands - Mixed View

Pressup Single Forearm - Mixed View

Pressup Palms stacked - Mixed View

Pressup Forearms to Fist - Mixed View

Pressup Forearms fist - Mixed View

Pressup Partials - Mixed View

Pressup Slow - Mixed View

Pressup TShirt Slide - Mixed View

Pressup Jumping Hands - Mixed View

Pressup Clapping - Mixed View

Pressup Circles - Mixed View

Pressup 1 Arm - Mixed View

Pressup Alternating - Mixed View

Pressup 3 Limbs - Mixed View

Pressup Creeping - Mixed View

Pressup Diamonds - Mixed View

Pressup Clocks - Mixed View

Pressup Forearms - Mixed View

Pressup 2 Finger - Mixed View

Pressup Diving - Mixed View

Pressup 3 Finger - Mixed View

Pressup 4 Fingers - Mixed View

Pressup Archer - Mixed View

Pressup 5 Fingers - Mixed View

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