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How to Pullup - Prerequisites.
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tutorial
Video Details
If you're gearing up to tackle a pull-up training course, it's great to have a solid foundation before diving into it. Pull-ups can be a challenging yet rewarding exercise, and having the right equipment and preparing your body properly is crucial for success. In this tutorial, we'll walk you through the essential tools and warm-up routines you should know before starting your pull-up journey.
First and foremost, you'll need a bar to pull up on. A sturdy scaffolding bar is ideal, but if that's not accessible, consider investing in a reliable pull-up bar that you can find online. While these tend to be thinner than scaffolding bars, they can still support your training effectively. You'll also want to grab some mobility bands, which will help facilitate different variations of pull-ups and assist in your training as you progress. Look for high-quality bands, as the rubber quality directly impacts safety and durability; reputable brands like Rogue Fitness are a good choice. In addition to these essentials, a weight belt might come in handy if you're looking to add resistance down the line. For now, focus on securing your bar and bands as these are the foundation of your training.
Before you jump into exercising, it's vital to warm up your joints. A proper warm-up will help prevent injuries and ensure you get the most out of your workout. Start with some wrist exercises, using figure-eight movements to enhance range of motion. Move on to elbow circles and bending exercises to keep your elbows nimble. Finally, spend some time loosening up your shoulders with circular movements, experimenting with different angles and directions. This joint mobility routine gets your body ready for the demands of pull-ups and primes your muscles for action. Once you've warmed up, you can then explore the variations of pull-ups to find what suits your level best.
To sum up, preparing adequately for your pull-up training is crucial for both performance and safety. Make sure you have the proper equipment: a sturdy pull-up bar and mobility bands are your main tools. Don't forget to incorporate a thorough warm-up routine that focuses on your wrists, elbows, and shoulders to keep your joints healthy and primed for exercise.
- Essential equipment: a sturdy pull-up bar and high-quality mobility bands are key to your training success.
- Focus on warming up your wrists, elbows, and shoulders to prevent injury and enhance your range of motion.
- Explore different variations of pull-ups to find what works best for your current fitness level.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
Transcript
0.319welcome to the prerequisite video this3.3is going to talk about the things that4.92you want to be able to do before we get7.649into the actual course usually there10.559will be some recommended watching before13.049the series but this one is actually a15.809foundation course and you don't need to18.119do any watching of any other series20.13before this usually for instance if you23.279are doing a jumping course we will25.83recommend to give you something like a27.779landing course before you do that it30.57just gives you some kind of background32.279on the types of things you want to be34.17thinking about before you do the series38.36however there are some prerequisite41.34tools and some things that you are going43.23to need to be able to complete this44.85course the first one the primary one is47.579going to be a bar so something to be50.219able to pull up on is going to be52.559absolutely essential now obviously I55.8appreciate not everybody can get an a58.289scaffolding bar inside so actually61.53something else you can get this very63.12cheap but very reliable are pull-up bars65.79that you get off the internet from67.92Amazon or Ebay or any other online70.59retailer okay so the scaffolding bars75.06are going to be very very handy they're77.25going to be useful because you're going79.409to get used to having your hand around a82.409bar that thick the pull-up bars that you84.99get online are actually a little bit87.119thinner and they're not going to88.92replicate the scaffolding bars that much91.68however if you can only get the pull-up94.35bar that's totally fine we can do this96.329course with that only moving on one of101.189the other things that you're going to102.36need to have is access to these bands so106.02these are called mobility bands and you108.509can get them from online from a lot of110.67places however I would highly recommend113.88getting them from someone like rogue116.189fitness so this one is rogue or again120.27faster or wolverson I'll put links in123.03the description below you will be able126.18to have a lot of different places to get128.31these from the reason I recommend the131.25better quality ones is because the133.11rubber133.56itself is actually better and you136.29actually know what these bands are rated138.9to take in terms of weight the ones that142.59you get off on Amazon and eBay actually145.2they're inferior rubber and you don't148.38know whether they can snap at certain151.08weight or not so it's much much better154.11to get these ones from rogue or again157.2faster or one of the other retailers as159.48I said earlier in the series we're going162.51to be going through a lot of variations164.819so the bands are going to be very handy167.459for the beginner pull ups at the other171.239end we're going to be looking at trying173.58to load ourselves put weight onto us and175.98to do that we're going to use this which177.989is going to be a weight belt so this is180.45something else that might come in handy182.13for you if you are going to be up that184.35end of the scale on top of the the bar189.69and the bands and the belt there are191.67going to be a few other little bits and193.26pieces I'm going to throw in which are195totally not necessary or essential we're198.48going to have some pull-up rings and a200.97few other bars and weight plates and203.19little bits and pieces but they're only205.049going to be applicable for one or two207.06people that are only doing those209.34specific things so don't worry too much211.65about the other stuff primarily think214.769about the bar and then the bands and217.079potentiating the belt okay so once we221.25have the equipment the other223.01prerequisite is actually before we get225.9started is to make sure that we are228.93moving correctly and warm before we do232.26it so before we actually warm up we are235.89going to be looking at joint mobility so238.35the idea behind joint mobility is the240.9fact that we are going to get our joints243.299mobile and primarily the ones that are246.06going to be applicable to the pull-up248.22itself so those ones we're going to look251.19at are gonna be arm based and that's254.34going to incorporate the wrist the elbow256.049and the shoulder so let's get started260.489with the joint mobility let's start with262.59the wrists and what we're going to do264.63with that is you're going to interlock266.95fingers like that and you're going to268.27put your forearms together as well when270.85we're here we are then going to rotate272.92the wrists in a full range of motion275.67figure of eight now what that means is278.35you are trying to get your wrist to move280.69in the full movement range that it can284.08so you're essentially every kind of286.15direction you can get your wrists in287.68that is where you're going to go and289.63then you can do in the opposite290.92directions too you can also do this with292.96your hands open and the other way moving300.19on we're going to then go to the elbow302.2now the elbow can move in a lot of303.91different planes of motion so to begin306.46with we're going to do circles so we're308.77going to start moving this elbow around310.84and around like this and then in the313.84opposite direction the idea is that317.35again we're trying to get the joint319.69moving as much as possible we are321.82warming up the synovial fluid in between325.21the joint so circles and other way once329.71you've done that there's the other plane332.26of motion that the elbow can do is is334.99from straight you're going to bend as337.06much as you possibly can you go between339.22your chest and your arm and then341.56straight underneath so you're gonna come343.78back and forward like that I like to do348.64roughly 10 on each side so once you've352.51done this you're gonna switch over and354.4then again circles on this side and the357.25other direction358.27remember arm straight and through and361.27back and we're targeting the elbow and364.03trying to get it to move as much as it366.34possibly can okay so finally we're going369.85to look at doing the shoulder so with372.34the shoulder again the idea is full375.22range of motion you're trying to get377.35that shoulder moving in all the380.11different directions it can so I'm going381.67to start with circles now something else385.06that you want to think about when you're386.62doing a warm-up is actually starting to389.29get the brain switched on as well so392.14what I like to do is with both arms395.56you're now gonna go in opposite397.39directions and it's going to start398.83getting you to think about400.57what is going on so you can switch and406.39switch okay now obviously the shoulder411.82can move in lots of other directions so413.8you can do circles you can do score415.99hairs you can do whatever you like to418.45get this shoulder moving as much as you421.48can now we've done the joint mobility423.73work then we're gonna go into the warm426.91up now actually we're going to put the429.46warm up video at the end of the series432.4the reason being that we need to be able435.07to understand all the variations of the437.83pull-up that you can do and find out440.74which one is applicable to you once we443.77know what that one is then we can446.11regress back to one or two before that448.96and use those to do a warm-up however we453.19need to know what all those different454.63variations are before we actually jump457.69onto the bar okay so let's get into the460.93series and we're going to go into the462.91very first one which is actually464.23understanding what we want to try to do466.72when we are doing a pull-up477.51you
Subtitles (SRT)
1 00:00:00,000 --> 00:00:04,000 welcome to the prerequisite video this 2 00:00:03,000 --> 00:00:07,000 is going to talk about the things that 3 00:00:04,000 --> 00:00:09,000 you want to be able to do before we get 4 00:00:07,000 --> 00:00:12,000 into the actual course usually there 5 00:00:10,000 --> 00:00:15,000 will be some recommended watching before 6 00:00:13,000 --> 00:00:18,000 the series but this one is actually a 7 00:00:15,000 --> 00:00:19,000 foundation course and you don't need to 8 00:00:18,000 --> 00:00:23,000 do any watching of any other series 9 00:00:20,000 --> 00:00:25,000 before this usually for instance if you 10 00:00:23,000 --> 00:00:27,000 are doing a jumping course we will 11 00:00:25,000 --> 00:00:29,000 recommend to give you something like a 12 00:00:27,000 --> 00:00:31,000 landing course before you do that it 13 00:00:30,000 --> 00:00:33,000 just gives you some kind of background 14 00:00:32,000 --> 00:00:38,000 on the types of things you want to be 15 00:00:34,000 --> 00:00:41,000 thinking about before you do the series 16 00:00:38,000 --> 00:00:42,000 however there are some prerequisite 17 00:00:41,000 --> 00:00:44,000 tools and some things that you are going 18 00:00:43,000 --> 00:00:47,000 to need to be able to complete this 19 00:00:44,000 --> 00:00:49,000 course the first one the primary one is 20 00:00:47,000 --> 00:00:51,000 going to be a bar so something to be 21 00:00:50,000 --> 00:00:55,000 able to pull up on is going to be 22 00:00:52,000 --> 00:00:57,000 absolutely essential now obviously I 23 00:00:55,000 --> 00:01:00,000 appreciate not everybody can get an a 24 00:00:58,000 --> 00:01:02,000 scaffolding bar inside so actually 25 00:00:61,000 --> 00:01:05,000 something else you can get this very 26 00:00:63,000 --> 00:01:07,000 cheap but very reliable are pull-up bars 27 00:00:65,000 --> 00:01:09,000 that you get off the internet from 28 00:00:67,000 --> 00:01:14,000 Amazon or Ebay or any other online 29 00:00:70,000 --> 00:01:16,000 retailer okay so the scaffolding bars 30 00:00:75,000 --> 00:01:19,000 are going to be very very handy they're 31 00:00:77,000 --> 00:01:22,000 going to be useful because you're going 32 00:00:79,000 --> 00:01:24,000 to get used to having your hand around a 33 00:00:82,000 --> 00:01:26,000 bar that thick the pull-up bars that you 34 00:00:84,000 --> 00:01:27,000 get online are actually a little bit 35 00:00:87,000 --> 00:01:31,000 thinner and they're not going to 36 00:00:88,000 --> 00:01:33,000 replicate the scaffolding bars that much 37 00:00:91,000 --> 00:01:35,000 however if you can only get the pull-up 38 00:00:94,000 --> 00:01:40,000 bar that's totally fine we can do this 39 00:00:96,000 --> 00:01:42,000 course with that only moving on one of 40 00:00:101,000 --> 00:01:45,000 the other things that you're going to 41 00:00:102,000 --> 00:01:48,000 need to have is access to these bands so 42 00:00:106,000 --> 00:01:50,000 these are called mobility bands and you 43 00:00:108,000 --> 00:01:53,000 can get them from online from a lot of 44 00:00:110,000 --> 00:01:55,000 places however I would highly recommend 45 00:00:113,000 --> 00:01:59,000 getting them from someone like rogue 46 00:00:116,000 --> 00:01:62,000 fitness so this one is rogue or again 47 00:00:120,000 --> 00:01:65,000 faster or wolverson I'll put links in 48 00:00:123,000 --> 00:01:68,000 the description below you will be able 49 00:00:126,000 --> 00:01:71,000 to have a lot of different places to get 50 00:00:128,000 --> 00:01:72,000 these from the reason I recommend the 51 00:00:131,000 --> 00:01:73,000 better quality ones is because the 52 00:00:133,000 --> 00:01:76,000 rubber 53 00:00:133,000 --> 00:01:78,000 itself is actually better and you 54 00:00:136,000 --> 00:01:82,000 actually know what these bands are rated 55 00:00:138,000 --> 00:01:84,000 to take in terms of weight the ones that 56 00:00:142,000 --> 00:01:87,000 you get off on Amazon and eBay actually 57 00:00:145,000 --> 00:01:90,000 they're inferior rubber and you don't 58 00:00:148,000 --> 00:01:93,000 know whether they can snap at certain 59 00:00:151,000 --> 00:01:97,000 weight or not so it's much much better 60 00:00:154,000 --> 00:01:99,000 to get these ones from rogue or again 61 00:00:157,000 --> 00:01:102,000 faster or one of the other retailers as 62 00:00:159,000 --> 00:01:104,000 I said earlier in the series we're going 63 00:00:162,000 --> 00:01:106,000 to be going through a lot of variations 64 00:00:164,000 --> 00:01:110,000 so the bands are going to be very handy 65 00:00:167,000 --> 00:01:113,000 for the beginner pull ups at the other 66 00:00:171,000 --> 00:01:115,000 end we're going to be looking at trying 67 00:00:173,000 --> 00:01:117,000 to load ourselves put weight onto us and 68 00:00:175,000 --> 00:01:119,000 to do that we're going to use this which 69 00:00:177,000 --> 00:01:121,000 is going to be a weight belt so this is 70 00:00:180,000 --> 00:01:123,000 something else that might come in handy 71 00:00:182,000 --> 00:01:129,000 for you if you are going to be up that 72 00:00:184,000 --> 00:01:131,000 end of the scale on top of the the bar 73 00:00:189,000 --> 00:01:132,000 and the bands and the belt there are 74 00:00:191,000 --> 00:01:134,000 going to be a few other little bits and 75 00:00:193,000 --> 00:01:138,000 pieces I'm going to throw in which are 76 00:00:195,000 --> 00:01:140,000 totally not necessary or essential we're 77 00:00:198,000 --> 00:01:142,000 going to have some pull-up rings and a 78 00:00:200,000 --> 00:01:144,000 few other bars and weight plates and 79 00:00:203,000 --> 00:01:146,000 little bits and pieces but they're only 80 00:00:205,000 --> 00:01:149,000 going to be applicable for one or two 81 00:00:207,000 --> 00:01:151,000 people that are only doing those 82 00:00:209,000 --> 00:01:154,000 specific things so don't worry too much 83 00:00:211,000 --> 00:01:156,000 about the other stuff primarily think 84 00:00:214,000 --> 00:01:160,000 about the bar and then the bands and 85 00:00:217,000 --> 00:01:162,000 potentiating the belt okay so once we 86 00:00:221,000 --> 00:01:165,000 have the equipment the other 87 00:00:223,000 --> 00:01:168,000 prerequisite is actually before we get 88 00:00:225,000 --> 00:01:171,000 started is to make sure that we are 89 00:00:228,000 --> 00:01:174,000 moving correctly and warm before we do 90 00:00:232,000 --> 00:01:178,000 it so before we actually warm up we are 91 00:00:235,000 --> 00:01:180,000 going to be looking at joint mobility so 92 00:00:238,000 --> 00:01:182,000 the idea behind joint mobility is the 93 00:00:240,000 --> 00:01:185,000 fact that we are going to get our joints 94 00:00:243,000 --> 00:01:187,000 mobile and primarily the ones that are 95 00:00:246,000 --> 00:01:191,000 going to be applicable to the pull-up 96 00:00:248,000 --> 00:01:194,000 itself so those ones we're going to look 97 00:00:251,000 --> 00:01:195,000 at are gonna be arm based and that's 98 00:00:254,000 --> 00:01:200,000 going to incorporate the wrist the elbow 99 00:00:256,000 --> 00:01:202,000 and the shoulder so let's get started 100 00:00:260,000 --> 00:01:204,000 with the joint mobility let's start with 101 00:00:262,000 --> 00:01:206,000 the wrists and what we're going to do 102 00:00:264,000 --> 00:01:207,000 with that is you're going to interlock 103 00:00:266,000 --> 00:01:209,000 fingers like that and you're going to 104 00:00:268,000 --> 00:01:212,000 put your forearms together as well when 105 00:00:270,000 --> 00:01:214,000 we're here we are then going to rotate 106 00:00:272,000 --> 00:01:217,000 the wrists in a full range of motion 107 00:00:275,000 --> 00:01:220,000 figure of eight now what that means is 108 00:00:278,000 --> 00:01:223,000 you are trying to get your wrist to move 109 00:00:280,000 --> 00:01:225,000 in the full movement range that it can 110 00:00:284,000 --> 00:01:227,000 so you're essentially every kind of 111 00:00:286,000 --> 00:01:229,000 direction you can get your wrists in 112 00:00:287,000 --> 00:01:230,000 that is where you're going to go and 113 00:00:289,000 --> 00:01:232,000 then you can do in the opposite 114 00:00:290,000 --> 00:01:239,000 directions too you can also do this with 115 00:00:292,000 --> 00:01:241,000 your hands open and the other way moving 116 00:00:300,000 --> 00:01:243,000 on we're going to then go to the elbow 117 00:00:302,000 --> 00:01:246,000 now the elbow can move in a lot of 118 00:00:303,000 --> 00:01:247,000 different planes of motion so to begin 119 00:00:306,000 --> 00:01:250,000 with we're going to do circles so we're 120 00:00:308,000 --> 00:01:253,000 going to start moving this elbow around 121 00:00:310,000 --> 00:01:256,000 and around like this and then in the 122 00:00:313,000 --> 00:01:258,000 opposite direction the idea is that 123 00:00:317,000 --> 00:01:261,000 again we're trying to get the joint 124 00:00:319,000 --> 00:01:264,000 moving as much as possible we are 125 00:00:321,000 --> 00:01:268,000 warming up the synovial fluid in between 126 00:00:325,000 --> 00:01:272,000 the joint so circles and other way once 127 00:00:329,000 --> 00:01:274,000 you've done that there's the other plane 128 00:00:332,000 --> 00:01:276,000 of motion that the elbow can do is is 129 00:00:334,000 --> 00:01:278,000 from straight you're going to bend as 130 00:00:337,000 --> 00:01:281,000 much as you possibly can you go between 131 00:00:339,000 --> 00:01:283,000 your chest and your arm and then 132 00:00:341,000 --> 00:01:288,000 straight underneath so you're gonna come 133 00:00:343,000 --> 00:01:291,000 back and forward like that I like to do 134 00:00:348,000 --> 00:01:293,000 roughly 10 on each side so once you've 135 00:00:352,000 --> 00:01:296,000 done this you're gonna switch over and 136 00:00:354,000 --> 00:01:297,000 then again circles on this side and the 137 00:00:357,000 --> 00:01:301,000 other direction 138 00:00:358,000 --> 00:01:303,000 remember arm straight and through and 139 00:00:361,000 --> 00:01:306,000 back and we're targeting the elbow and 140 00:00:364,000 --> 00:01:309,000 trying to get it to move as much as it 141 00:00:366,000 --> 00:01:312,000 possibly can okay so finally we're going 142 00:00:369,000 --> 00:01:314,000 to look at doing the shoulder so with 143 00:00:372,000 --> 00:01:317,000 the shoulder again the idea is full 144 00:00:375,000 --> 00:01:319,000 range of motion you're trying to get 145 00:00:377,000 --> 00:01:321,000 that shoulder moving in all the 146 00:00:380,000 --> 00:01:324,000 different directions it can so I'm going 147 00:00:381,000 --> 00:01:325,000 to start with circles now something else 148 00:00:385,000 --> 00:01:329,000 that you want to think about when you're 149 00:00:386,000 --> 00:01:331,000 doing a warm-up is actually starting to 150 00:00:389,000 --> 00:01:335,000 get the brain switched on as well so 151 00:00:392,000 --> 00:01:337,000 what I like to do is with both arms 152 00:00:395,000 --> 00:01:338,000 you're now gonna go in opposite 153 00:00:397,000 --> 00:01:340,000 directions and it's going to start 154 00:00:398,000 --> 00:01:345,000 getting you to think about 155 00:00:400,000 --> 00:01:351,000 what is going on so you can switch and 156 00:00:406,000 --> 00:01:353,000 switch okay now obviously the shoulder 157 00:00:411,000 --> 00:01:355,000 can move in lots of other directions so 158 00:00:413,000 --> 00:01:357,000 you can do circles you can do score 159 00:00:415,000 --> 00:01:360,000 hairs you can do whatever you like to 160 00:00:418,000 --> 00:01:363,000 get this shoulder moving as much as you 161 00:00:421,000 --> 00:01:366,000 can now we've done the joint mobility 162 00:00:423,000 --> 00:01:368,000 work then we're gonna go into the warm 163 00:00:426,000 --> 00:01:371,000 up now actually we're going to put the 164 00:00:429,000 --> 00:01:374,000 warm up video at the end of the series 165 00:00:432,000 --> 00:01:377,000 the reason being that we need to be able 166 00:00:435,000 --> 00:01:380,000 to understand all the variations of the 167 00:00:437,000 --> 00:01:382,000 pull-up that you can do and find out 168 00:00:440,000 --> 00:01:385,000 which one is applicable to you once we 169 00:00:443,000 --> 00:01:388,000 know what that one is then we can 170 00:00:446,000 --> 00:01:393,000 regress back to one or two before that 171 00:00:448,000 --> 00:01:393,000 and use those to do a warm-up however we 172 00:00:453,000 --> 00:01:397,000 need to know what all those different 173 00:00:454,000 --> 00:01:400,000 variations are before we actually jump 174 00:00:457,000 --> 00:01:402,000 onto the bar okay so let's get into the 175 00:00:460,000 --> 00:01:403,000 series and we're going to go into the 176 00:00:462,000 --> 00:01:405,000 very first one which is actually 177 00:00:464,000 --> 00:01:410,000 understanding what we want to try to do 178 00:00:466,000 --> 00:01:409,000 when we are doing a pull-up 179 00:00:477,000 --> 00:01:419,000 you
