Amazing. I wish all classic exercises had this kind of progression where you can always track increments and progress. It's so easy to plateau due to an unidentified deficiency that you are not targeting through any exercise, but still is the limiting factor.
Awesome video! Thank you!! Chest to bar pull ups have been a mystery to me for a long time how to achieve them, even in the past where I could do 6-10 pull ups. I can only clear my chin. I think your leg-assisted chest to bar pull ups progression is an important way to get thr mind-muscle contraction at the top when you're not yet strong for a chest to bar pull up. Also the scapular depressionss are important as well.
This is a very helpful instructional video on the fundamental movements, mechanics, and muscular development that need to be mastered in order to do a perfect pull up. As someone who is able to do 10 consecutive pull ups (pulling up from a hang with the unbent elbows to getting my chin over the bar 10 times) but is not engaging my scapulae, I am going back to focusing on mastering the 12 steps demonstrated in this excellent video. The one critique I offer of this video is that the 12 steps outlined do not progress incrementally from least difficult to most difficult. In particular, steps 3 (scapula depressions from a dead hang) and 4 (scapula pulls while hanging) are-in my view-far too difficult for someone who has not developed the muscular strength to manipulate their scapulae from a dead hang with full body weight. Steps 5 (inverted rows) and 6 (inverted rows with bent knees) are much more doable and should come before the full weight scapula depressions and scapula pulls. Those full weight dead hang movements belong somewhere later in the step progressions.
Don't forget this guy is quite skinny. When I was smoking, drinking, no gym in my early 20's, I could do easily 20 and more proper pull ups, because my weight was around 70kg, which makes it easy. When you weight 100kg, it is absolutely different story, much harder to lift those heavy legs...Even professionals struggling, body weight is very significant
I have been doing inverted rows for a bit over a year now. I did progress some, but if the cue of getting your chest all the way to your hands is important, then that means I have to downsize from decline rows back to horizontal (straight body) rows, as I can only do 8 of those all the way up. I remember struggling to progress past horizontal and hearing advice at the time that if you stop the exercise at strict technical failure than you're leaving gains on the table, so I went on to decline regardless. Will downsize now and see if it will be different this time. I started doing bicep isolations now, maybe that was the limiting factor. I am able to do around 8 decent pull-ups per set by the way, but neck level, not all the way up to chest. UPDATE: just tried chest level negatives and WOW this is a whole different beast compared to neck level negatives (which I immediately found to be pretty easy) or even regular neck level push-ups. I can hold it for 15-20 seconds and then slowly descend, then slowly descend again, but on the third descent I fail. Who knew that a couple extra inches make such a big difference?
Thank you for the information and steps to improve. What if I cannot do step 1? I could not touch my chest with a broom stick at all. What is the best way to improve this?
Thank you for sharing your fitness wisdom and journey. I have a question, in your videos, you don't seem to be using noticeable controlled breathing while performing these moves. Is there a technique or secret you're using there that assists the workout? Thanks💪🏆
Thx for the tutorials, makes a lot of sense. Question though: right now I can do 3x8 pull ups but with light resistance band. Do you think it would still benefit me to go through these steps, or should I just continue?
Hello! Thanks for another great video! For the scapula pulls, when you say 3x15 with a 30s hold at the top, what do you mean? 15 reps then a 30s hold? Or 3x15 then a 30s hold? I assume you don't mean 30s hold at the top for each rep haha😅
Thank you sir, I can do 10 x 3 elevated rows with 2 minutes rest for each repetition but I can't hold my chest on the bar even though it's a underhand grip. Merry Christmas.
@@injaksemut did you do managed tp complete them in a controlled manner? Eccentric and concentric part? Did you achieve the indicated number of reps and sets, executing them with perfect form?
there must be something I missed, and now I'm back to square one Again. Previously I wanted to join as a member, but with a salary of 96 USD per month it seemed impossible. Sorry, I typed this using Google Translate, thank you sir for your attention 🙏
How long should I wait between 3 sets of 15 reps of inverted body row progressions? And same for the scapula depressions, pulls and band assisted pullups? Is 2 minutes too long?
Great breakdown of all the necessary prerequisites. I have a question though about step 3 - is it really 30 seconds hold on top, for 15 reps, and then 3 sets of this in total? The amount of 45 reps with 30 seconds each is almost a whole workout session in itself. How long a pause do you recommend between each rep and each set?
I never managed to achieve any visible progression in the high pull ups. I feel like my body structure is kind of incompatible with this exercise. However, your progression video seems very reasonable. I may give it a try. Thank you! Note: don't you think that some triceps strength is also needed here? When I try I feel most tension on the triceps.
Gotta try these steps. I've been stuck in pulling halfway, but at that point it feels like hitting wall. Don't feel my back muscles working so I'm thinking lack of strength and/or bad form.
Hi, i never founded an answer to a question: i have a bar at home, but i can't place it very high so i have to bend my legs. Since i'm trying to learn how to do pull-ups (i can't able to do one pull-up either at the moment) i want to know if this is good or bad. thank you!
2:05 30 sec on the top for each 15 rep? Is that right? This would be 7:30 mins total of active engagement only. That would be just 1 set. For 3 sets that would be almost 25 mins. I cannot hang on the bar for that long and I am quite in shape (I can do passive hang for about 2 mins on a straight bar). Someone please clarify if I've understand correctly.
I can do 5-6 chin ups, very good form, can pull and touch my collar bones, but I can't do a single " chest to bar" pull up ( can get my chin over bar, but not chest), and can only do 8 bodyweight rows. Is this normal?
Whenever i go chest to bar and stay for a second i feel pain in my elbows.I wonder are pull ups activate the triceps when you are in the highest point? And what can i do to my technic to not feel pain ?
I’ve been wondering, if you use pull ups as an accessory for other exercises, is chest to bar unnecessary? I mean if you build the same muscle with just chin over the bar, is it just waste of energy to do chest to bar?
If you think about it, if you do full scap depression and adduction, you involve and contract your back muscles like crazy. However, for lats and arms in general, you don’t need chest to bar. It’s just a principle. Same as if you wouldn’t do part ROM push-ups either
@gymnasticsmethod At 2:30 you said 15 reps and hold 30 sec at the top for 3 sets?! 30 sec hold for each reps is 7 minutes and a half hold for each sets for a total 22 minutes 30 sec hold (3 sets). That's a lot! Maybe the 30 secs hold is at the last rep of each set?
Me watching this knowing there's nowhere to use rings or any low bars near me. They cut all the branches on trees that are low enough to be able hang rings from. It gets too cold to do stuff outside for half the year. Which rules out using a swingset at a playground at least half the time. Can't afford to go to a gym and the ones I've checked don't even have the right equipment anyways. There's excersise parks but no calistenics parks, all the equipment is for seated excersise or stationary bike looking things. I can't install a properly sturdy pull up bar indoors or outdoors because renting. I've looked for freestanding pull up bars but they all say not to use them with rings to avoid tipping. I could use a sandbag on them maybe but it's still rather iffy and i don't want it crashing down on me. I've tried doing the bedsheet in a door thing and doing inverted rows from that but the doors here are made from cardboard so you can guess how that went. The only progression i can do are scapular, negatives and soon banded pull ups with my doorway pull up bar. I could maybe try hanging rings from the doorway pull up bar but if you pull it the wrong way it will fall and the only way i can place it on the only door i can place it on in the house my back is towards a staircase. And the reason i can't place it on a different door is the rest of the doors are in a corner so the side grip that's supposed to push against the doorframe won't catch or it'll be off center which also risks the whole bar falling. I can't turn the bar around without removing the door to that room, which also can't do cause, renting. So while I'd like to be able to work my way up to it i can't really start on the easier variations. I've tried everything i could think of. Only option i have is to stick with what I'm doing and hope i don't injure myself...
I did 400 pullups yesterday in 80 minutes while walking treadmill at 57 . 5 years after devastating injuries pullups help me make full recovery minus some misery
![Lp. Сердце Вселенной #60 РОЖДЕНИЕ ЛОЛОЛОШКИ [Финал] • Майнкрафт](http://i.ytimg.com/vi/YoR0pAV9FVQ/mqdefault.jpg)
the best pull up progression tutorial on youtube
Amazing. I wish all classic exercises had this kind of progression where you can always track increments and progress. It's so easy to plateau due to an unidentified deficiency that you are not targeting through any exercise, but still is the limiting factor.
Chest to bar is my goal. Thanks for the video 🥂
Hey mehn. How far have u gone??
Excellent video. Your instruction is what unlocked chest to bar for me.
Yess! Congrats! Glad it helped!
Best tutorial ever
Thank you. I am applying this to my exercise routine.
BEST VIDEO IN THE YEAR. CONGRATS!!!
🙏🙏🙏
Thank you!
not bad. will follow your advice. My wrist is so weak to hold the bar.
Gracias
Amazing video. Thank you.
Glad you liked it!
Thanks, Adam, for the excellent video! You are excellent couch indeed! Bravo! ❤😎🙏👏🎯
🙏🙏🙏
Awesome video, very detailed. Thank you very much!
Awesome video! Thank you!! Chest to bar pull ups have been a mystery to me for a long time how to achieve them, even in the past where I could do 6-10 pull ups. I can only clear my chin. I think your leg-assisted chest to bar pull ups progression is an important way to get thr mind-muscle contraction at the top when you're not yet strong for a chest to bar pull up.
Also the scapular depressionss are important as well.
Awesome disection ✨❤
Progression is dope!!!!! Thanks for all the intel as intel is king, YOU are king!
Best calisthenics athlete ever ❤💪🏻
🙏🙏
Yes !! Excellent class congratulations
What a video !
Keep them coming.
Even as someone that does weighted pullups, I still make sure to do scapula adductions and scapula depressions.
Thank you so much 🖤
This is a very helpful instructional video on the fundamental movements, mechanics, and muscular development that need to be mastered in order to do a perfect pull up. As someone who is able to do 10 consecutive pull ups (pulling up from a hang with the unbent elbows to getting my chin over the bar 10 times) but is not engaging my scapulae, I am going back to focusing on mastering the 12 steps demonstrated in this excellent video.
The one critique I offer of this video is that the 12 steps outlined do not progress incrementally from least difficult to most difficult. In particular, steps 3 (scapula depressions from a dead hang) and 4 (scapula pulls while hanging) are-in my view-far too difficult for someone who has not developed the muscular strength to manipulate their scapulae from a dead hang with full body weight. Steps 5 (inverted rows) and 6 (inverted rows with bent knees) are much more doable and should come before the full weight scapula depressions and scapula pulls. Those full weight dead hang movements belong somewhere later in the step progressions.
I don't have a ring , but chin up bars and bands for support.
Thanks you 😅🎉
Best video on this topic thanks
Thank you. I bought a band and am doing two sets of six, three days a week.
Great job!
Don't forget this guy is quite skinny. When I was smoking, drinking, no gym in my early 20's, I could do easily 20 and more proper pull ups, because my weight was around 70kg, which makes it easy. When you weight 100kg, it is absolutely different story, much harder to lift those heavy legs...Even professionals struggling, body weight is very significant
I have been doing inverted rows for a bit over a year now. I did progress some, but if the cue of getting your chest all the way to your hands is important, then that means I have to downsize from decline rows back to horizontal (straight body) rows, as I can only do 8 of those all the way up. I remember struggling to progress past horizontal and hearing advice at the time that if you stop the exercise at strict technical failure than you're leaving gains on the table, so I went on to decline regardless. Will downsize now and see if it will be different this time. I started doing bicep isolations now, maybe that was the limiting factor.
I am able to do around 8 decent pull-ups per set by the way, but neck level, not all the way up to chest.
UPDATE: just tried chest level negatives and WOW this is a whole different beast compared to neck level negatives (which I immediately found to be pretty easy) or even regular neck level push-ups. I can hold it for 15-20 seconds and then slowly descend, then slowly descend again, but on the third descent I fail. Who knew that a couple extra inches make such a big difference?
dang this is quality right here!
🙏🙏🙏
Very good video ! Is this a prerequisite for muscle up ?
excellent instruction...any suggestions on the pull-up resistance bands? Lots on Amazon but I have no clue what to get.
waiting for this type of video for a long time
It’s here 😄
Top! Buon Natale
Thank you!!!
Thank you for the information and steps to improve. What if I cannot do step 1? I could not touch my chest with a broom stick at all. What is the best way to improve this?
The Christmas tree behind your back is just
🔥
Thank You excellent presentation!
What is the reason you recommend 3 sets of 15 reps before moving on to the higher effort exercise?
Thank you for sharing your fitness wisdom and journey. I have a question, in your videos, you don't seem to be using noticeable controlled breathing while performing these moves. Is there a technique or secret you're using there that assists the workout? Thanks💪🏆
Great video, exactly what i needed. Question: do i do each progression at every training or do i start with the one i am not able to do 15x3 ?
Just in time bro. Getting ready to write a new program.
🙏🙏💪💪
Thx for the tutorials, makes a lot of sense. Question though: right now I can do 3x8 pull ups but with light resistance band. Do you think it would still benefit me to go through these steps, or should I just continue?
My shoulder hurts after every workout and I do proper warm up and stretching and I do properly the exercises
Go to a physiotherapist
Agree
See a therapist
If you remove your shoulders, you won't have any pain. Did you try that yet?
One or more muscles doesn't work as it should. Go to physio
Mery Christmas 🤶,
Je te suis depuis plus de 2 ans , tes méthodes m'ont fait progresser , thank a lot of 🎉
Glad to hear that! Merry Christmas
Hello! Thanks for another great video! For the scapula pulls, when you say 3x15 with a 30s hold at the top, what do you mean? 15 reps then a 30s hold? Or 3x15 then a 30s hold? I assume you don't mean 30s hold at the top for each rep haha😅
Ohh so its a 30sec hold after the 15th rep, thanks
www.youtube.com/@GymnasticsMethod: could you be so nice to clearfy this point! I have the same question. Thanks a lot
Thank you sir, I can do 10 x 3 elevated rows with 2 minutes rest for each repetition but I can't hold my chest on the bar even though it's a underhand grip.
Merry Christmas.
Did u complete the scap adduc, dep, pulls?
yes i did.
@@injaksemut did you do managed tp complete them in a controlled manner? Eccentric and concentric part? Did you achieve the indicated number of reps and sets, executing them with perfect form?
there must be something I missed, and now I'm back to square one
Again. Previously I wanted to join as a member, but with a salary of 96 USD per month it seemed impossible. Sorry, I typed this using Google Translate, thank you sir for your attention 🙏
May be you didn't touch the chest and control the negative during inverted row.
How long should I wait between 3 sets of 15 reps of inverted body row progressions? And same for the scapula depressions, pulls and band assisted pullups? Is 2 minutes too long?
Ty
Great breakdown of all the necessary prerequisites. I have a question though about step 3 - is it really 30 seconds hold on top, for 15 reps, and then 3 sets of this in total? The amount of 45 reps with 30 seconds each is almost a whole workout session in itself. How long a pause do you recommend between each rep and each set?
BRO TYSM
💪
For beginner, When should I change to a heavier variant? Thanksss
If I do the joint prep in yor video but still have pain in my elbow during chest to bar, what should i do? Go back to regressions?
How long should I rest between sets for scapula depressions?
I never managed to achieve any visible progression in the high pull ups. I feel like my body structure is kind of incompatible with this exercise. However, your progression video seems very reasonable. I may give it a try. Thank you!
Note: don't you think that some triceps strength is also needed here? When I try I feel most tension on the triceps.
How many times I perform this in a week? I have to do all of them or if I already can do a specific one, all reps, I can move forward to the next one?
Are the first exercises included in your primal one program? And the rest, are they included in one of your programs?
Yes all exercises are included, built up from zero
Gotta try these steps. I've been stuck in pulling halfway, but at that point it feels like hitting wall. Don't feel my back muscles working so I'm thinking lack of strength and/or bad form.
Can I ask - I was taught that elbows should always stay vertical to main external rotation of the shoulder. Is this correct?
Hi, i never founded an answer to a question: i have a bar at home, but i can't place it very high so i have to bend my legs. Since i'm trying to learn how to do pull-ups (i can't able to do one pull-up either at the moment) i want to know if this is good or bad. thank you!
Hi, on the initial stages, is it 3 sets of 15 reps or 50 reps..?
Bro plz make a tutorial about chinups
This can be done to those gym bars which are not straight?
When you say "30 second hold on the top", that's for each rep right?
2:05 30 sec on the top for each 15 rep? Is that right? This would be 7:30 mins total of active engagement only. That would be just 1 set. For 3 sets that would be almost 25 mins. I cannot hang on the bar for that long and I am quite in shape (I can do passive hang for about 2 mins on a straight bar). Someone please clarify if I've understand correctly.
Thanks for your videos about basics but we wan't videos about unusual gymnastic exercices back ! Ring pull over, iron cross, victorian, mobility...
Will do!
@@GymnasticsMethod Thanks, have a happy Christmas
For Step 2 scapula depression, is the 30second hold done at the top of each of 15reps? Or 30second hold only on the 15th rep?
pretty sure if u can do 15 reps with 30 second hold at the top of EACH rep, you are a world class athlete
Just in time ❤️🇩🇿
💪💪
Bail the handstand tutorial please I don't know how to bail when I try my body falls to the floor it hurts 🤕
Should weighted pull ups stills go chest to bar?
Relax abs when doing pullups?
why does my elbow hurt when I do the upper endpoint hold 🤔
can you please do muscle up for dummies version
Very good video. I would have added that if you want to do a high pull up you shouldn't be overweight in the slightest.
There is a video on high pull-up as well :)
How often train?
I can do 5-6 chin ups, very good form, can pull and touch my collar bones, but I can't do a single " chest to bar" pull up ( can get my chin over bar, but not chest), and can only do 8 bodyweight rows. Is this normal?
Whenever i go chest to bar and stay for a second i feel pain in my elbows.I wonder are pull ups activate the triceps when you are in the highest point? And what can i do to my technic to not feel pain ?
The full range creates a high tension in the elbows, but if you do joint prep, you can make it stronger so it won’t hurt
@@GymnasticsMethod What exerciseses i can do to prepare my joint ??
I’ve been wondering, if you use pull ups as an accessory for other exercises, is chest to bar unnecessary? I mean if you build the same muscle with just chin over the bar, is it just waste of energy to do chest to bar?
If you think about it, if you do full scap depression and adduction, you involve and contract your back muscles like crazy. However, for lats and arms in general, you don’t need chest to bar. It’s just a principle. Same as if you wouldn’t do part ROM push-ups either
This program is very hard for me. Pain in my back after each set.
@gymnasticsmethod At 2:30 you said 15 reps and hold 30 sec at the top for 3 sets?! 30 sec hold for each reps is 7 minutes and a half hold for each sets for a total 22 minutes 30 sec hold (3 sets). That's a lot! Maybe the 30 secs hold is at the last rep of each set?
You already seem to know the answer :) yes it's at the last rep
I will stick with pull ups up to the chin, if you don't want to have problem with your shoulder in a long run
did he say 15 reps of scapula depressions in hanging with 30 seconds hold on the top?
I can do 3 sets of 10 pull ups then I do 1 set of 10 negatives but I still find them difficult 2 years on.
Me watching this knowing there's nowhere to use rings or any low bars near me.
They cut all the branches on trees that are low enough to be able hang rings from.
It gets too cold to do stuff outside for half the year.
Which rules out using a swingset at a playground at least half the time.
Can't afford to go to a gym and the ones I've checked don't even have the right equipment anyways.
There's excersise parks but no calistenics parks, all the equipment is for seated excersise or stationary bike looking things.
I can't install a properly sturdy pull up bar indoors or outdoors because renting.
I've looked for freestanding pull up bars but they all say not to use them with rings to avoid tipping. I could use a sandbag on them maybe but it's still rather iffy and i don't want it crashing down on me.
I've tried doing the bedsheet in a door thing and doing inverted rows from that but the doors here are made from cardboard so you can guess how that went.
The only progression i can do are scapular, negatives and soon banded pull ups with my doorway pull up bar.
I could maybe try hanging rings from the doorway pull up bar but if you pull it the wrong way it will fall and the only way i can place it on the only door i can place it on in the house my back is towards a staircase.
And the reason i can't place it on a different door is the rest of the doors are in a corner so the side grip that's supposed to push against the doorframe won't catch or it'll be off center which also risks the whole bar falling.
I can't turn the bar around without removing the door to that room, which also can't do cause, renting.
So while I'd like to be able to work my way up to it i can't really start on the easier variations. I've tried everything i could think of.
Only option i have is to stick with what I'm doing and hope i don't injure myself...
I did 400 pullups yesterday in 80 minutes while walking treadmill at 57 . 5 years after devastating injuries pullups help me make full recovery minus some misery
I think Inverted Rows are safer and more effective to back muscles than pull ups.
My right elbow hurt when i touch the bar.
Joint prep!
👍
15 reps x 3 with 30 sec hold on top? sorry but this is bs, I can bet even you cant do this proper form this many times