Tutorial

Practical. Movement. Training.

Playlist video : 12

How to Pullup - Intermediate 4.

How to Pullup #12 - Intermediate 4 Parkour Tutorial. [087]

tutorial

Video Details

Pull-ups are a fundamental exercise for building upper body strength, but many people struggle to achieve the full range of motion required for optimal effectiveness. This tutorial addresses an advanced technique to help you master true full range pull-ups, emphasizing the importance of effectively engaging your muscles from the bottom of the movement to a higher point where your forearms become parallel to the ground. By making this transition, you’ll not only enhance your pulling strength but also prepare yourself for more complex movements like muscle-ups and climb-ups.

To start, focus on how to pull yourself higher by incorporating speed and a slight curve around the bar. Begin from a dead hang position and use a bit of momentum to propel your chest forward, rounding your back to lift yourself up. Instead of stopping your upward motion when your chin passes the bar, aim to lift your chest until your forearms reach parallel to the ground. This requires practicing the full range of motion, making sure that you’re not just relying on your sheer strength. Be cautious about kipping, as it can lead to poor habits by using elasticity instead of muscle strength. Keep your form clean and focus on engaging your muscles throughout the entire movement, from the dead hang to the top.

Remember, mastering this technique is a journey and might feel challenging at first, especially if you're used to only doing partial pull-ups. However, the benefits of developing a true full range of motion will become evident as you progress, leading to greater power and speed in your pull-ups. Establishing a solid foundation now will pave the way for more advanced movements later on, solidifying your overall functional fitness. So, be patient and practice consistently, and you’ll see marked improvements in no time!

Highlights:

Focus on achieving a full range of motion by pulling up until your forearms are parallel to the ground.
Incorporate slight momentum and a rounding motion to lift your chest higher rather than just relying on chin-ups.
Practice consistently and avoid kipping to ensure you're building strength effectively for future more complex movements.

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

Transcript

																									
														0.089
														welcome to intermediate number four with
													
																									
														2.82
														this particular option what we're going
													
																									
														4.859
														to be looking at is changing the
													
																									
														7.2
														mechanics of very slightly so we're
													
																									
														9.69
														focusing on that true full range of
													
																									
														12.63
														motion which is going to make this
													
																									
														14.61
														slightly harder so the idea with option
													
																									
														17.58
														number four is that we're going to be
													
																									
														20.13
														looking at that absolute top end of the
													
																									
														23.699
														range of motion for the pull-up as I've
													
																									
														26.519
														mentioned a couple of times in this
													
																									
														27.84
														series the idea of a full range pull
													
																									
														31.529
														goes all the way to the point where the
													
																									
														34.5
														forearm and the arm is parallel to the
													
																									
														37.44
														ground and essentially where the pull so
													
																									
														40.44
														you're pulling transitions into a push
													
																									
														43.62
														and this is what is truly a full range
													
																									
														47.219
														of motion
													
																									
														47.91
														pull-up getting to this position not to
													
																									
														51.6
														this position so the idea is we're going
													
																									
														54.059
														to be incorporating a little bit of
													
																									
														55.53
														speed and momentum to get ourselves
													
																									
														57.84
														higher and so we can get past that
													
																									
														60.539
														little bit of semi top to the absolute
													
																									
														63.57
														full range top to do that as you start
													
																									
														66.6
														moving backwards you're going to curve
													
																									
														68.7
														around the bar and make your way up
													
																									
														70.979
														higher so you can get your arms in a
													
																									
														73.38
														parallel position so as you can see I've
													
																									
														79.92
														added a little bit of speed and more
													
																									
														81.72
														power into this so I can actually get my
													
																									
														84.299
														chest and round and over the bar as you
													
																									
														87.509
														start if you are absolutely dead hang at
													
																									
														90.479
														the bottom and you were to move straight
													
																									
														92.52
														up what would happen is you would
													
																									
														94.38
														actually hit the bar so therefore we
													
																									
														97.049
														need to curve around it and to generate
													
																									
														100.11
														that curve we can use a little bit of
													
																									
														102.09
														speed and momentum to pull backwards up
													
																									
														104.85
														around to get higher so now we've
													
																									
														107.82
														started working some true full range of
													
																									
														110.49
														motion pull-ups
													
																									
														111.479
														what aiming for this position here
													
																									
														114.42
														rather than our chin and our neck here
													
																									
														117.57
														we're starting to get that full range
													
																									
														119.82
														with trying to get our forearms this
													
																									
														123.17
														parallel position to the ground we're
													
																									
														125.729
														now working real true full range of
													
																									
														128.28
														motion and this is going to help us get
													
																									
														131.069
														closer for when we do muscle ups
													
																									
														134.1
														climb ups which we're going to be
													
																									
														135.54
														addressing in different series but this
													
																									
														137.88
														is going to be a great way of
													
																									
														139.26
														transitioning into pushing actions when
													
																									
														143.37
														we get to that top pull action the other
													
																									
														145.98
														great thing is this is awesome for
													
																									
														148.56
														pulling speed and power when you are
													
																									
														152.19
														doing muscle ups and when you graduate
													
																									
														154.62
														from this into harder and higher double
													
																									
														158.13
														taps or other movements where we're
													
																									
														160.05
														moving on to or above the bar you need
													
																									
														162.99
														speed and you need power to be able to
													
																									
														165.33
														get up there and this one is really
													
																									
														167.4
														going to help develop that so really
													
																									
														170.49
														this type of of pull-up and working the
													
																									
														173.43
														truth full range of motion of the
													
																									
														175.23
														pull-up is actually not that scalable we
													
																									
														178.53
														haven't got any variables to play with
													
																									
														180.87
														other than we just get to the top and
													
																									
														183.75
														come back down we can play around with
													
																									
														186.78
														it with timings and other bits and
													
																									
														189.42
														pieces but to begin with this whole type
													
																									
														192.42
														of exercise is not that scalable the
													
																									
														195.36
														other issue is that the full range of
													
																									
														198.18
														motion true pull-up is very hard to
													
																									
														201.3
														start with it's very rare that we come
													
																									
														204.3
														across people who have practiced doing
													
																									
														207.09
														the pull-up all the way to this position
													
																									
														209.88
														it is very common for everybody to
													
																									
														213
														finish pull-ups at this position at the
													
																									
														215.43
														neck or the chin and not go any further
													
																									
														218.01
														and what you're going to find is to
													
																									
														220.32
														begin with from here to here if you've
													
																									
														223.71
														not done this before is going to be very
													
																									
														225.96
														very hard because your body is not used
													
																									
														228.48
														to that range of motion and you haven't
													
																									
														231.15
														done it before
													
																									
														232.02
														something else that we haven't mentioned
													
																									
														234.27
														yet and that is keeping the idea with
													
																									
														237.63
														kipping is we are using the momentum of
													
																									
														240.96
														a forward action so when we start coming
													
																									
														243.99
														back and down after the first pull
													
																									
														246.41
														coming down you're using the ligaments
													
																									
														249.99
														in your arms and the tension in your
													
																									
														252.09
														muscles as like a spring and you're
													
																									
														255.81
														going to pull forward and that spring
													
																									
														257.91
														action of pulling yourself back is going
													
																									
														261.09
														to help you get higher now the trouble
													
																									
														264
														is that that Kip is
													
																									
														266.43
														actually not again that functional and
													
																									
														268.74
														it's not something you want to get into
													
																									
														270.69
														the habit of doing because it means that
													
																									
														273.09
														you're not using the strength of your
													
																									
														275.22
														muscles you're using the elasticity of
													
																									
														278.1
														your muscles to help you get higher
													
																									
														281.19
														lastly the bottom section of the pull-up
													
																									
														285.539
														as you do more of these full range of
													
																									
														287.789
														motion pull-ups don't forget that you
													
																									
														290.58
														don't want to miss this bottom section
													
																									
														292.65
														as well make sure you go all the way to
													
																									
														295.41
														the bottom dead hang position and then
													
																									
														298.47
														pull what you'll find is again as you
													
																									
														301.289
														start becoming more fatigued the top
													
																									
														304.169
														part is the bit that you'll be focusing
													
																									
														306.15
														on but as you come down you'll get to
													
																									
														308.52
														the position where there's actually
													
																									
														310.11
														still tension in your muscles and
													
																									
														312.09
														they're still tense so you can pull
													
																									
														315.09
														again try not to do that try and get
													
																									
														317.97
														away from keeping those muscles tense at
													
																									
														320.789
														the bottom and try to go to the full
													
																									
														323.43
														dead hang wrapping up intermediate
													
																									
														326.37
														number four is an absolutely great way
													
																									
														328.68
														to looking at the mechanics and looking
													
																									
														331.59
														at that full range of motion to enable
													
																									
														333.93
														us to become more functional we're then
													
																									
														336.389
														going to be able to move into other
													
																									
														338.28
														movements as I've said like double taps
													
																									
														340.979
														muscle ups climb ups getting over the
													
																									
														344.31
														bar and onto the bar you need to have
													
																									
														346.77
														that full range of motion and the more
													
																									
														348.659
														you practice it the more functional
													
																									
														350.76
														you're going to become
													
																									
														359.22
														you

Subtitles (SRT)

1
00:00:00,000 --> 00:00:04,000
welcome to intermediate number four with

2
00:00:02,000 --> 00:00:06,000
this particular option what we're going

3
00:00:04,000 --> 00:00:08,000
to be looking at is changing the

4
00:00:07,000 --> 00:00:12,000
mechanics of very slightly so we're

5
00:00:09,000 --> 00:00:13,000
focusing on that true full range of

6
00:00:12,000 --> 00:00:16,000
motion which is going to make this

7
00:00:14,000 --> 00:00:19,000
slightly harder so the idea with option

8
00:00:17,000 --> 00:00:23,000
number four is that we're going to be

9
00:00:20,000 --> 00:00:26,000
looking at that absolute top end of the

10
00:00:23,000 --> 00:00:27,000
range of motion for the pull-up as I've

11
00:00:26,000 --> 00:00:31,000
mentioned a couple of times in this

12
00:00:27,000 --> 00:00:33,000
series the idea of a full range pull

13
00:00:31,000 --> 00:00:36,000
goes all the way to the point where the

14
00:00:34,000 --> 00:00:39,000
forearm and the arm is parallel to the

15
00:00:37,000 --> 00:00:43,000
ground and essentially where the pull so

16
00:00:40,000 --> 00:00:46,000
you're pulling transitions into a push

17
00:00:43,000 --> 00:00:47,000
and this is what is truly a full range

18
00:00:47,000 --> 00:00:51,000
of motion

19
00:00:47,000 --> 00:00:53,000
pull-up getting to this position not to

20
00:00:51,000 --> 00:00:54,000
this position so the idea is we're going

21
00:00:54,000 --> 00:00:57,000
to be incorporating a little bit of

22
00:00:55,000 --> 00:01:00,000
speed and momentum to get ourselves

23
00:00:57,000 --> 00:01:02,000
higher and so we can get past that

24
00:00:60,000 --> 00:01:06,000
little bit of semi top to the absolute

25
00:00:63,000 --> 00:01:08,000
full range top to do that as you start

26
00:00:66,000 --> 00:01:10,000
moving backwards you're going to curve

27
00:00:68,000 --> 00:01:12,000
around the bar and make your way up

28
00:00:70,000 --> 00:01:18,000
higher so you can get your arms in a

29
00:00:73,000 --> 00:01:21,000
parallel position so as you can see I've

30
00:00:79,000 --> 00:01:23,000
added a little bit of speed and more

31
00:00:81,000 --> 00:01:26,000
power into this so I can actually get my

32
00:00:84,000 --> 00:01:30,000
chest and round and over the bar as you

33
00:00:87,000 --> 00:01:32,000
start if you are absolutely dead hang at

34
00:00:90,000 --> 00:01:33,000
the bottom and you were to move straight

35
00:00:92,000 --> 00:01:36,000
up what would happen is you would

36
00:00:94,000 --> 00:01:39,000
actually hit the bar so therefore we

37
00:00:97,000 --> 00:01:42,000
need to curve around it and to generate

38
00:00:100,000 --> 00:01:44,000
that curve we can use a little bit of

39
00:00:102,000 --> 00:01:47,000
speed and momentum to pull backwards up

40
00:00:104,000 --> 00:01:49,000
around to get higher so now we've

41
00:00:107,000 --> 00:01:50,000
started working some true full range of

42
00:00:110,000 --> 00:01:53,000
motion pull-ups

43
00:00:111,000 --> 00:01:57,000
what aiming for this position here

44
00:00:114,000 --> 00:01:59,000
rather than our chin and our neck here

45
00:00:117,000 --> 00:01:62,000
we're starting to get that full range

46
00:00:119,000 --> 00:01:64,000
with trying to get our forearms this

47
00:00:123,000 --> 00:01:68,000
parallel position to the ground we're

48
00:00:125,000 --> 00:01:70,000
now working real true full range of

49
00:00:128,000 --> 00:01:73,000
motion and this is going to help us get

50
00:00:131,000 --> 00:01:75,000
closer for when we do muscle ups

51
00:00:134,000 --> 00:01:77,000
climb ups which we're going to be

52
00:00:135,000 --> 00:01:78,000
addressing in different series but this

53
00:00:137,000 --> 00:01:82,000
is going to be a great way of

54
00:00:139,000 --> 00:01:85,000
transitioning into pushing actions when

55
00:00:143,000 --> 00:01:88,000
we get to that top pull action the other

56
00:00:145,000 --> 00:01:91,000
great thing is this is awesome for

57
00:00:148,000 --> 00:01:94,000
pulling speed and power when you are

58
00:00:152,000 --> 00:01:97,000
doing muscle ups and when you graduate

59
00:00:154,000 --> 00:01:99,000
from this into harder and higher double

60
00:00:158,000 --> 00:01:102,000
taps or other movements where we're

61
00:00:160,000 --> 00:01:105,000
moving on to or above the bar you need

62
00:00:162,000 --> 00:01:106,000
speed and you need power to be able to

63
00:00:165,000 --> 00:01:110,000
get up there and this one is really

64
00:00:167,000 --> 00:01:113,000
going to help develop that so really

65
00:00:170,000 --> 00:01:114,000
this type of of pull-up and working the

66
00:00:173,000 --> 00:01:118,000
truth full range of motion of the

67
00:00:175,000 --> 00:01:120,000
pull-up is actually not that scalable we

68
00:00:178,000 --> 00:01:123,000
haven't got any variables to play with

69
00:00:180,000 --> 00:01:125,000
other than we just get to the top and

70
00:00:183,000 --> 00:01:128,000
come back down we can play around with

71
00:00:186,000 --> 00:01:131,000
it with timings and other bits and

72
00:00:189,000 --> 00:01:134,000
pieces but to begin with this whole type

73
00:00:192,000 --> 00:01:137,000
of exercise is not that scalable the

74
00:00:195,000 --> 00:01:140,000
other issue is that the full range of

75
00:00:198,000 --> 00:01:144,000
motion true pull-up is very hard to

76
00:00:201,000 --> 00:01:146,000
start with it's very rare that we come

77
00:00:204,000 --> 00:01:149,000
across people who have practiced doing

78
00:00:207,000 --> 00:01:152,000
the pull-up all the way to this position

79
00:00:209,000 --> 00:01:154,000
it is very common for everybody to

80
00:00:213,000 --> 00:01:158,000
finish pull-ups at this position at the

81
00:00:215,000 --> 00:01:159,000
neck or the chin and not go any further

82
00:00:218,000 --> 00:01:163,000
and what you're going to find is to

83
00:00:220,000 --> 00:01:165,000
begin with from here to here if you've

84
00:00:223,000 --> 00:01:167,000
not done this before is going to be very

85
00:00:225,000 --> 00:01:170,000
very hard because your body is not used

86
00:00:228,000 --> 00:01:171,000
to that range of motion and you haven't

87
00:00:231,000 --> 00:01:174,000
done it before

88
00:00:232,000 --> 00:01:177,000
something else that we haven't mentioned

89
00:00:234,000 --> 00:01:180,000
yet and that is keeping the idea with

90
00:00:237,000 --> 00:01:183,000
kipping is we are using the momentum of

91
00:00:240,000 --> 00:01:185,000
a forward action so when we start coming

92
00:00:243,000 --> 00:01:189,000
back and down after the first pull

93
00:00:246,000 --> 00:01:191,000
coming down you're using the ligaments

94
00:00:249,000 --> 00:01:194,000
in your arms and the tension in your

95
00:00:252,000 --> 00:01:197,000
muscles as like a spring and you're

96
00:00:255,000 --> 00:01:200,000
going to pull forward and that spring

97
00:00:257,000 --> 00:01:203,000
action of pulling yourself back is going

98
00:00:261,000 --> 00:01:206,000
to help you get higher now the trouble

99
00:00:264,000 --> 00:01:208,000
is that that Kip is

100
00:00:266,000 --> 00:01:210,000
actually not again that functional and

101
00:00:268,000 --> 00:01:212,000
it's not something you want to get into

102
00:00:270,000 --> 00:01:214,000
the habit of doing because it means that

103
00:00:273,000 --> 00:01:218,000
you're not using the strength of your

104
00:00:275,000 --> 00:01:220,000
muscles you're using the elasticity of

105
00:00:278,000 --> 00:01:225,000
your muscles to help you get higher

106
00:00:281,000 --> 00:01:227,000
lastly the bottom section of the pull-up

107
00:00:285,000 --> 00:01:230,000
as you do more of these full range of

108
00:00:287,000 --> 00:01:231,000
motion pull-ups don't forget that you

109
00:00:290,000 --> 00:01:234,000
don't want to miss this bottom section

110
00:00:292,000 --> 00:01:237,000
as well make sure you go all the way to

111
00:00:295,000 --> 00:01:240,000
the bottom dead hang position and then

112
00:00:298,000 --> 00:01:243,000
pull what you'll find is again as you

113
00:00:301,000 --> 00:01:245,000
start becoming more fatigued the top

114
00:00:304,000 --> 00:01:248,000
part is the bit that you'll be focusing

115
00:00:306,000 --> 00:01:249,000
on but as you come down you'll get to

116
00:00:308,000 --> 00:01:251,000
the position where there's actually

117
00:00:310,000 --> 00:01:254,000
still tension in your muscles and

118
00:00:312,000 --> 00:01:257,000
they're still tense so you can pull

119
00:00:315,000 --> 00:01:260,000
again try not to do that try and get

120
00:00:317,000 --> 00:01:262,000
away from keeping those muscles tense at

121
00:00:320,000 --> 00:01:265,000
the bottom and try to go to the full

122
00:00:323,000 --> 00:01:268,000
dead hang wrapping up intermediate

123
00:00:326,000 --> 00:01:271,000
number four is an absolutely great way

124
00:00:328,000 --> 00:01:273,000
to looking at the mechanics and looking

125
00:00:331,000 --> 00:01:275,000
at that full range of motion to enable

126
00:00:333,000 --> 00:01:277,000
us to become more functional we're then

127
00:00:336,000 --> 00:01:280,000
going to be able to move into other

128
00:00:338,000 --> 00:01:284,000
movements as I've said like double taps

129
00:00:340,000 --> 00:01:285,000
muscle ups climb ups getting over the

130
00:00:344,000 --> 00:01:288,000
bar and onto the bar you need to have

131
00:00:346,000 --> 00:01:289,000
that full range of motion and the more

132
00:00:348,000 --> 00:01:293,000
you practice it the more functional

133
00:00:350,000 --> 00:01:292,000
you're going to become

134
00:00:359,000 --> 00:01:301,000
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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