Tutorial

																									

														
0.12
														
so being one of the last videos in the
													
																									

														
1.92
														
series we're going to have a look at
													
																									

														
3.72
														
some of the variations of things you can
													
																									

														
5.91
														
do with the pull-up so at the beginning
													
																									

														
9.12
														
of the series we were talking about grip
													
																									

														
11.25
														
and we've been doing our pull-ups in
													
																									

														
14.219
														
this position so our hands facing this
													
																									

														
16.89
														
way the whole time the reason being that
													
																									

														
19.619
														
this is a lot more functional than doing
													
																									

														
22.41
														
this way and what I mean by that is
													
																									

														
24.48
														
within parkour and movement
													
																									

														
26.849
														
you cannot grip walls or the tops of
													
																									

														
29.67
														
walls like that okay you can only climb
													
																									

														
32.969
														
up onto walls and things this way if you
													
																									

														
36
														
have a bar then fine you can do it this
													
																									

														
38.16
														
way but getting your chest up is gonna
													
																									

														
40.8
														
be hard doing it this way it's much much
													
																									

														
43.53
														
better to do it this way this is gonna
													
																									

														
46.14
														
be a lot more helpful so as you can see
													
																									

														
48.75
														
here with the chin up the hands are
													
																									

														
51.149
														
going to come in a lot closer this way
													
																									

														
53.43
														
and you can see my elbows are tucked all
													
																									

														
55.949
														
the way in and it's gonna be very
													
																									

														
58.32
														
difficult to using the lats to do the
													
																									

														
61.14
														
pole you're gonna find that the traps
													
																									

														
63.539
														
the top part of your back up here and
													
																									

														
66.18
														
the short head of the bicep and the
													
																									

														
68.49
														
chest is going to do a lot more the work
													
																									

														
70.619
														
however you're probably gonna find that
													
																									

														
73.38
														
doing your chin-ups this way it's gonna
													
																									

														
77.25
														
be a little bit easier you're gonna find
													
																									

														
79.439
														
that actually you're gonna be able to
													
																									

														
81.57
														
pull a little bit more and things will
													
																									

														
84.36
														
tend to be slightly easier so let's have
													
																									

														
87.36
														
a go with the chin up
													
																									

														
88.59
														
so we're going to hang from here again
													
																									

														
90.329
														
dead hang at the bottom
													
																									

														
91.68
														
Paul tie as we can and come back down so
													
																									

														
96.78
														
now we've gone into the chin-ups and
													
																									

														
100.02
														
this is what we call a supinated grip so
													
																									

														
103.56
														
supinated is this way pronated is this
													
																									

														
106.89
														
way now if we start thinking about what
													
																									

														
111.03
														
our hands are doing we can actually
													
																									

														
113.1
														
start playing with different grips now
													
																									

														
116.28
														
as you become more functional and being
													
																									

														
119.28
														
able to climb on things of different
													
																									

														
121.259
														
weird grips and whatnot you can start
													
																									

														
124.799
														
looking for them so in this position
													
																									

														
126.479
														
here actually instead of over here we
													
																									

														
130.5
														
can put our hands one on here and what
													
																									

														
133.29
														
we can
													
																									

														
133.59
														
do is actually I could put one hand on
													
																									

														
135.72
														
here okay so this is going to be a
													
																									

														
137.91
														
completely different grip but you might
													
																									

														
139.86
														
find within parkour
													
																									

														
141.45
														
there's a situation you're climbing up
													
																									

														
144.42
														
something and this is the only way that
													
																									

														
145.739
														
you can pull up now getting used to
													
																									

														
147.959
														
these different weird grips is really
													
																									

														
150.629
														
handy again we said it in the assistance
													
																									

														
152.73
														
work this is something that we can play
													
																									

														
154.89
														
with you know in our own time so I'm
													
																									

														
157.53
														
going to grip here grip here and I'm
													
																									

														
159.9
														
gonna hold pull up and down now another
													
																									

														
165.299
														
variation of pulling is kind of fun a
													
																									

														
168.209
														
lot of people we enjoyed doing it and
													
																									

														
169.95
														
it's a little bit complicated
													
																									

														
172.819
														
technically to begin with getting your
													
																									

														
175.62
														
head around it is a little bit
													
																									

														
178.11
														
frustrating sometimes but this is called
													
																									

														
180.69
														
the swing up and the idea is that we
													
																									

														
183.78
														
actually we're still gonna require a
													
																									

														
185.519
														
little bit of a swing but a lot of
													
																									

														
187.86
														
momentum is gonna be involved here and
													
																									

														
189.87
														
what we're gonna do is actually come on
													
																									

														
192.75
														
the outside of the bar okay so you might
													
																									

														
196.17
														
not see my whole body movement above the
													
																									

														
200.1
														
bar but the idea is that you're gonna
													
																									

														
202.769
														
grip and then you're going to bring your
													
																									

														
204.84
														
knees up and then you're trying to get
													
																									

														
207.329
														
your waist to touch the bar and then you
													
																									

														
210.72
														
flip and swing all the way around okay
													
																									

														
213.75
														
so let's give this a go make sure that
													
																									

														
216.78
														
you come up around and down so the swing
													
																									

														
226.62
														
ups can be very useful when it comes to
													
																									

														
230.209
														
getting a little bit of pulling action
													
																									

														
232.47
														
involved and actually it's a lot more
													
																									

														
235.889
														
fun to get used to doing the swinging
													
																									

														
238.019
														
and having a bit of fun on the bar
													
																									

														
241.19
														
another favorite type of movement you
													
																									

														
243.989
														
can do that is going to focus more on
													
																									

														
246.299
														
hanging and a slight dead hang position
													
																									

														
249.54
														
but you're going to be moving in that
													
																									

														
252.299
														
dead hang position so the thing that
													
																									

														
255.03
														
it's cause got a very weird name but
													
																									

														
256.47
														
it's called skin the cat now the idea
													
																									

														
259.56
														
with this is again you're gonna dead
													
																									

														
261.599
														
hang at the very bottom and we're going
													
																									

														
263.7
														
to bring our knees up and the eye
													
																									

														
265.76
														
here is gonna go through the gap between
													
																									

														
268.55
														
the bar and our body now it's probably
													
																									

														
271.88
														
best that if you've never done this
													
																									

														
273.77
														
before is to have somebody underneath
													
																									

														
276.17
														
you to be wary of whether you let go of
													
																									

														
279.35
														
the bar or not because you're going to
													
																									

														
281.12
														
you're going to be upside down so from
													
																									

														
284.36
														
here you you hang giving a bring up come
													
																									

														
289.46
														
through and down so from this position
													
																									

														
294.14
														
you can now pull back and come back to
													
																									

														
301.46
														
the beginning we talked about having
													
																									

														
304.25
														
different grips so we were in the corner
													
																									

														
305.87
														
there playing with how our hands are
													
																									

														
308.42
														
going to be placed but something else
													
																									

														
310.49
														
you can think about is what you're
													
																									

														
312.74
														
actually climbing on to so walls bars
													
																									

														
317.27
														
these are the common things that we use
													
																									

														
319.25
														
to climb up on but outside you can climb
													
																									

														
322.94
														
on any type of weird overhang or tree
													
																									

														
327.53
														
branches or things like that that are
													
																									

														
330.29
														
just weird and have strange kind of
													
																									

														
333.83
														
configurations and this is going to make
													
																									

														
336.41
														
you super functional when it comes to
													
																									

														
339.26
														
having to need to climb on anything that
													
																									

														
341.93
														
you need to I'm sure you've seen on
													
																									

														
345.23
														
YouTube and on the telly that there is
													
																									

														
348.02
														
also a lot of type of athletics and
													
																									

														
351.38
														
calisthenics on the bar and especially
													
																									

														
354.41
														
with groups like bar stars and these
													
																									

														
356.96
														
kinds of guys that do a lot of different
													
																									

														
359.75
														
variations on the bar now again this is
													
																									

														
362.72
														
stuff you can play with there are things
													
																									

														
365.09
														
like l-sit positions and doing pull-ups
													
																									

														
367.88
														
in l-sit position where you're hanging
													
																									

														
370.67
														
but your legs are out in front or you
													
																									

														
373.61
														
can do arches
													
																									

														
374.93
														
so you're got wide wide grip and you
													
																									

														
378.86
														
come up to one side and then you go to
													
																									

														
381.14
														
the other or you can go across and lots
													
																									

														
383.48
														
of different variations now again this
													
																									

														
385.91
														
is going to help with utilizing lots of
													
																									

														
389.27
														
different muscle groups and it means
													
																									

														
391.22
														
that especially with the systems work
													
																									

														
393.17
														
this is going to help with that pull-up
													
																									

														
395.27
														
doing a little bit of research on
													
																									

														
397.37
														
YouTube and just doing some
													
																									

														
399.69
														
on pull-up work calisthenics and some
													
																									

														
402.96
														
different bar style groups they are
													
																									

														
406.23
														
gonna give you a lot of variations when
													
																									

														
408.39
														
it comes to all these different types of
													
																									

														
410.34
														
pull-ups and I recommend just going on
													
																									

														
412.8
														
there and having a look at some things
													
																									

														
414.36
														
that you can try the final variation and
													
																									

														
417.69
														
this is something that we haven't talked
													
																									

														
420.57
														
about very much and it is probably the
													
																									

														
424.08
														
most important of all and that is the
													
																									

														
427.5
														
muscle up so the muscle up is the final
													
																									

														
430.86
														
variation and the idea with the muscle
													
																									

														
433.38
														
up is that you are going to end up in
													
																									

														
436.2
														
this position so you're gonna pull pull
													
																									

														
439.08
														
pull and continue up until you're on top
													
																									

														
442.29
														
of the bar now this is far more advanced
													
																									

														
446.64
														
than a pull-up or a chin-up and it is
													
																									

														
450.48
														
going to require a lot of extra training
													
																									

														
453.69
														
because it requires a pushing action as
													
																									

														
455.73
														
well and generally the middle section of
													
																									

														
458.19
														
the pull-up is transferring from the
													
																									

														
460.47
														
pull to the push that's the hardest part
													
																									

														
463.11
														
now the thing is about the muscle up is
													
																									

														
465.6
														
is super functional it is something that
													
																									

														
469.29
														
is very very handy because it allows you
													
																									

														
472.56
														
to get up onto things where you only
													
																									

														
474.87
														
need your arms you don't need your legs
													
																									

														
477.21
														
on you don't need to use elbows or
													
																									

														
479.43
														
anything else you can just pop up on top
													
																									

														
481.95
														
of something just by using your arms now
													
																									

														
484.8
														
this is something you want to be
													
																									

														
486.3
														
thinking of as a potential goal for
													
																									

														
489.03
														
future stuff on top of the pulling but
													
																									

														
492.51
														
getting used to doing the strength
													
																									

														
494.19
														
training of the pull is very very handy
													
																									

														
496.95
														
because it's going to translate into the
													
																									

														
499.35
														
muscle up work later on so there you
													
																									

														
502.02
														
have it
													
																									

														
502.59
														
a load of variations things that you can
													
																									

														
505.14
														
play around with research into and maybe
													
																									

														
507.93
														
add into your training
													
																									

														
516.979
														
you
													
																							

1
00:00:00,000 --> 00:00:03,000
so being one of the last videos in the

2
00:00:01,000 --> 00:00:04,000
series we're going to have a look at

3
00:00:03,000 --> 00:00:08,000
some of the variations of things you can

4
00:00:05,000 --> 00:00:10,000
do with the pull-up so at the beginning

5
00:00:09,000 --> 00:00:14,000
of the series we were talking about grip

6
00:00:11,000 --> 00:00:16,000
and we've been doing our pull-ups in

7
00:00:14,000 --> 00:00:19,000
this position so our hands facing this

8
00:00:16,000 --> 00:00:21,000
way the whole time the reason being that

9
00:00:19,000 --> 00:00:23,000
this is a lot more functional than doing

10
00:00:22,000 --> 00:00:26,000
this way and what I mean by that is

11
00:00:24,000 --> 00:00:29,000
within parkour and movement

12
00:00:26,000 --> 00:00:32,000
you cannot grip walls or the tops of

13
00:00:29,000 --> 00:00:35,000
walls like that okay you can only climb

14
00:00:32,000 --> 00:00:37,000
up onto walls and things this way if you

15
00:00:36,000 --> 00:00:40,000
have a bar then fine you can do it this

16
00:00:38,000 --> 00:00:43,000
way but getting your chest up is gonna

17
00:00:40,000 --> 00:00:45,000
be hard doing it this way it's much much

18
00:00:43,000 --> 00:00:48,000
better to do it this way this is gonna

19
00:00:46,000 --> 00:00:51,000
be a lot more helpful so as you can see

20
00:00:48,000 --> 00:00:52,000
here with the chin up the hands are

21
00:00:51,000 --> 00:00:55,000
going to come in a lot closer this way

22
00:00:53,000 --> 00:00:57,000
and you can see my elbows are tucked all

23
00:00:55,000 --> 00:01:00,000
the way in and it's gonna be very

24
00:00:58,000 --> 00:01:03,000
difficult to using the lats to do the

25
00:00:61,000 --> 00:01:06,000
pole you're gonna find that the traps

26
00:00:63,000 --> 00:01:07,000
the top part of your back up here and

27
00:00:66,000 --> 00:01:10,000
the short head of the bicep and the

28
00:00:68,000 --> 00:01:12,000
chest is going to do a lot more the work

29
00:00:70,000 --> 00:01:16,000
however you're probably gonna find that

30
00:00:73,000 --> 00:01:19,000
doing your chin-ups this way it's gonna

31
00:00:77,000 --> 00:01:21,000
be a little bit easier you're gonna find

32
00:00:79,000 --> 00:01:23,000
that actually you're gonna be able to

33
00:00:81,000 --> 00:01:26,000
pull a little bit more and things will

34
00:00:84,000 --> 00:01:28,000
tend to be slightly easier so let's have

35
00:00:87,000 --> 00:01:29,000
a go with the chin up

36
00:00:88,000 --> 00:01:31,000
so we're going to hang from here again

37
00:00:90,000 --> 00:01:36,000
dead hang at the bottom

38
00:00:91,000 --> 00:01:39,000
Paul tie as we can and come back down so

39
00:00:96,000 --> 00:01:42,000
now we've gone into the chin-ups and

40
00:00:100,000 --> 00:01:46,000
this is what we call a supinated grip so

41
00:00:103,000 --> 00:01:50,000
supinated is this way pronated is this

42
00:00:106,000 --> 00:01:52,000
way now if we start thinking about what

43
00:00:111,000 --> 00:01:56,000
our hands are doing we can actually

44
00:00:113,000 --> 00:01:59,000
start playing with different grips now

45
00:00:116,000 --> 00:01:60,000
as you become more functional and being

46
00:00:119,000 --> 00:01:64,000
able to climb on things of different

47
00:00:121,000 --> 00:01:66,000
weird grips and whatnot you can start

48
00:00:124,000 --> 00:01:69,000
looking for them so in this position

49
00:00:126,000 --> 00:01:72,000
here actually instead of over here we

50
00:00:130,000 --> 00:01:73,000
can put our hands one on here and what

51
00:00:133,000 --> 00:01:75,000
we can

52
00:00:133,000 --> 00:01:77,000
do is actually I could put one hand on

53
00:00:135,000 --> 00:01:79,000
here okay so this is going to be a

54
00:00:137,000 --> 00:01:80,000
completely different grip but you might

55
00:00:139,000 --> 00:01:83,000
find within parkour

56
00:00:141,000 --> 00:01:85,000
there's a situation you're climbing up

57
00:00:144,000 --> 00:01:87,000
something and this is the only way that

58
00:00:145,000 --> 00:01:89,000
you can pull up now getting used to

59
00:00:147,000 --> 00:01:91,000
these different weird grips is really

60
00:00:150,000 --> 00:01:94,000
handy again we said it in the assistance

61
00:00:152,000 --> 00:01:96,000
work this is something that we can play

62
00:00:154,000 --> 00:01:99,000
with you know in our own time so I'm

63
00:00:157,000 --> 00:01:104,000
going to grip here grip here and I'm

64
00:00:159,000 --> 00:01:107,000
gonna hold pull up and down now another

65
00:00:165,000 --> 00:01:109,000
variation of pulling is kind of fun a

66
00:00:168,000 --> 00:01:112,000
lot of people we enjoyed doing it and

67
00:00:169,000 --> 00:01:114,000
it's a little bit complicated

68
00:00:172,000 --> 00:01:117,000
technically to begin with getting your

69
00:00:175,000 --> 00:01:120,000
head around it is a little bit

70
00:00:178,000 --> 00:01:123,000
frustrating sometimes but this is called

71
00:00:180,000 --> 00:01:124,000
the swing up and the idea is that we

72
00:00:183,000 --> 00:01:127,000
actually we're still gonna require a

73
00:00:185,000 --> 00:01:129,000
little bit of a swing but a lot of

74
00:00:187,000 --> 00:01:131,000
momentum is gonna be involved here and

75
00:00:189,000 --> 00:01:135,000
what we're gonna do is actually come on

76
00:00:192,000 --> 00:01:139,000
the outside of the bar okay so you might

77
00:00:196,000 --> 00:01:142,000
not see my whole body movement above the

78
00:00:200,000 --> 00:01:144,000
bar but the idea is that you're gonna

79
00:00:202,000 --> 00:01:146,000
grip and then you're going to bring your

80
00:00:204,000 --> 00:01:149,000
knees up and then you're trying to get

81
00:00:207,000 --> 00:01:153,000
your waist to touch the bar and then you

82
00:00:210,000 --> 00:01:156,000
flip and swing all the way around okay

83
00:00:213,000 --> 00:01:165,000
so let's give this a go make sure that

84
00:00:216,000 --> 00:01:169,000
you come up around and down so the swing

85
00:00:226,000 --> 00:01:171,000
ups can be very useful when it comes to

86
00:00:230,000 --> 00:01:175,000
getting a little bit of pulling action

87
00:00:232,000 --> 00:01:177,000
involved and actually it's a lot more

88
00:00:235,000 --> 00:01:180,000
fun to get used to doing the swinging

89
00:00:238,000 --> 00:01:183,000
and having a bit of fun on the bar

90
00:00:241,000 --> 00:01:186,000
another favorite type of movement you

91
00:00:243,000 --> 00:01:188,000
can do that is going to focus more on

92
00:00:246,000 --> 00:01:192,000
hanging and a slight dead hang position

93
00:00:249,000 --> 00:01:194,000
but you're going to be moving in that

94
00:00:252,000 --> 00:01:196,000
dead hang position so the thing that

95
00:00:255,000 --> 00:01:199,000
it's cause got a very weird name but

96
00:00:256,000 --> 00:01:201,000
it's called skin the cat now the idea

97
00:00:259,000 --> 00:01:203,000
with this is again you're gonna dead

98
00:00:261,000 --> 00:01:205,000
hang at the very bottom and we're going

99
00:00:263,000 --> 00:01:207,000
to bring our knees up and the eye

100
00:00:265,000 --> 00:01:211,000
here is gonna go through the gap between

101
00:00:268,000 --> 00:01:213,000
the bar and our body now it's probably

102
00:00:271,000 --> 00:01:215,000
best that if you've never done this

103
00:00:273,000 --> 00:01:218,000
before is to have somebody underneath

104
00:00:276,000 --> 00:01:220,000
you to be wary of whether you let go of

105
00:00:279,000 --> 00:01:224,000
the bar or not because you're going to

106
00:00:281,000 --> 00:01:229,000
you're going to be upside down so from

107
00:00:284,000 --> 00:01:233,000
here you you hang giving a bring up come

108
00:00:289,000 --> 00:01:241,000
through and down so from this position

109
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you can now pull back and come back to

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the beginning we talked about having

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different grips so we were in the corner

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there playing with how our hands are

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going to be placed but something else

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you can think about is what you're

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actually climbing on to so walls bars

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these are the common things that we use

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to climb up on but outside you can climb

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on any type of weird overhang or tree

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branches or things like that that are

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just weird and have strange kind of

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configurations and this is going to make

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you super functional when it comes to

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having to need to climb on anything that

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you need to I'm sure you've seen on

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YouTube and on the telly that there is

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also a lot of type of athletics and

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calisthenics on the bar and especially

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with groups like bar stars and these

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kinds of guys that do a lot of different

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variations on the bar now again this is

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stuff you can play with there are things

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like l-sit positions and doing pull-ups

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in l-sit position where you're hanging

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but your legs are out in front or you

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can do arches

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so you're got wide wide grip and you

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come up to one side and then you go to

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the other or you can go across and lots

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of different variations now again this

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is going to help with utilizing lots of

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different muscle groups and it means

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that especially with the systems work

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this is going to help with that pull-up

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doing a little bit of research on

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YouTube and just doing some

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on pull-up work calisthenics and some

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different bar style groups they are

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gonna give you a lot of variations when

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it comes to all these different types of

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pull-ups and I recommend just going on

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there and having a look at some things

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that you can try the final variation and

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this is something that we haven't talked

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about very much and it is probably the

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most important of all and that is the

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muscle up so the muscle up is the final

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variation and the idea with the muscle

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up is that you are going to end up in

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this position so you're gonna pull pull

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pull and continue up until you're on top

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of the bar now this is far more advanced

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than a pull-up or a chin-up and it is

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going to require a lot of extra training

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because it requires a pushing action as

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well and generally the middle section of

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the pull-up is transferring from the

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pull to the push that's the hardest part

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now the thing is about the muscle up is

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is super functional it is something that

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is very very handy because it allows you

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to get up onto things where you only

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need your arms you don't need your legs

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on you don't need to use elbows or

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anything else you can just pop up on top

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of something just by using your arms now

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this is something you want to be

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thinking of as a potential goal for

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future stuff on top of the pulling but

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getting used to doing the strength

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training of the pull is very very handy

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because it's going to translate into the

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muscle up work later on so there you

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have it

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a load of variations things that you can

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play around with research into and maybe

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add into your training

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you