Unlock Pull-ups - BEGINNER Guide to Pull-ups #calisthenics #pullups #beginners

So maybe you can't do any pull-ups. I can show you how you can go from being able to do zero pull-ups or barely getting your chin over the bar to becoming a pull-up beast. All you're going to need is three things. The willingness to work hard, accept that it won't happen overnight and it won't happen right away, but accept that it will eventually happen and that you can do it. there's two things that you're going to need to get you to your first pull-up first obviously a pull-up bar or something for you to get up on and hang on to practice the movement and two a resistance band this is going to come in clutch to getting you to your first pull-up now let's talk about the muscle groups that are involved in the pull-up first up is your back right the main muscle you should be focusing on for the pull-up second biceps right so your arms and third your grip your forearms to actually grip onto the bar and hold on to it this is how your pull-up should look using all those muscle groups now before we get into the actual pull-up itself let's test your grip and make sure that your grip is strong enough to start practicing pull-ups so What I want you to do is jump up on the bar and I want you to hold on to the bar for at least 10 seconds in a dead hang. So just relax your body but keep your grip nice and strong and make sure you can hold on for at least 10 seconds. Now once you're able to dead hang for at least 10 seconds now I want you to try the active hang. That's where you're gonna pull your shoulder blades back and you're gonna hold this position for 10 seconds. The active hang is what's gonna position your back properly to start pulling for the pull-up and it's going to set you up to get into that pull-up position properly. I want you to hold this for at least 10 seconds before you move on to the next step. Now that you've got the dead hang and the active hang for 10 seconds down, we're going to practice scapular pull-ups. So that's basically going to be an active hang in repetitions. You're going to hang from the dead hang, you're going to come up and you're then come back down and up and down 10 times. If you're struggling to do the dead hang for 10 seconds, the active hang for 10 seconds or the 10 scapular pull ups, then I want you to practice these three until you get better at them. Now we're going to get into the actual movements and the exercises that are going to work on the actual pulling movement for the pull up. Grab yourself the resistance band. You're going to throw it over the bar, just like this. Loop it through to make a knot and then pull it till it's tight. get your band set up like this this is going to be the easiest way to do the pull-ups get the band under your foot this will make it stretch out the furthest and give you the most assistance on the actual pull-up and all you're going to do is let the band help you focus on that form that we talked about pulling the arms back getting your chin up over the bar and practice here until you can get 20 reps easy once you're comfortable doing them like that now we're going to make it a little bit harder we're going to level up so put the band under your knee and this is going to be a lot harder than the last one so you're going to pull yourself up using just a little bit of the band help now until you can do 20 reps here now this is probably the the final step before you're ready to start doing your pull-ups the negative pull-up so there's two ways to do this you're going to grab the bar and then you're going to jump into your pull-up and slowly release from the top all the way down or you can step off of something like a chair they got this little platform here you can climb up into your pull-up get up here release slowly back down to full extension now remember the muscles that we talked about it's going to be the back biceps and the grip muscles right the forearms we can still work those without ever even touching a pull-up bar and i'm going to show you a few good exercises that you can do even if you don't have a pull-up bar to build those muscles up to get you over here resistance bands so find the pillar or something to get your band around you're going to put it like this and then all i want you to do is place your foot into the pillar or into whatever the band is being held onto and you're going to practice rows and work those lats and those back muscles they're responsible for most of that pull-up now you can do the same thing on the ground you're going to set up your resistance band right on your step on it and you're gonna practice your rows from here like this. You're gonna work the back muscles the same way that you were doing on that pillar. The tabletop or the countertop rows just like that. If you have dip bars you set up like this and you pull like that to work the same muscles as the pull-ups. If you practice these motions and these exercises that I showed you, you will get to your pull-up eventually. Just stick with it and keep working hard. Build those muscles we talked about that are responsible for the pull-up and you'll be doing pull-ups in no time one pro tip I want to give you to save you a lot of headache in the future when you do your pull-ups make sure you do them right and recruit the back muscles efficiently so when you do a pull-up you want to retract your scapula like we did on those scapular pulls don't round your back like this now if you enjoyed this video smash that subscribe stay tuned for the next ones I enjoy reading all of your comments. I'll respond to all of your comments and looking forward to seeing you guys in the next one.