Can't Do Pull Ups? (JUST DO THIS!)
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- Опубліковано 3 жов 2024
- ⏩ ⏩ ⏩ The doorway-suspended grips I'm using for pull ups in this video are the "Eleviia" by Duonamic. In case you're interested, check them out here and use my discount code MINUS10 if you want to get 10% off! bit.ly/3jy4POM
Can't do pull ups? Don't worry, I've helped lots of people get their first pull up and I can help you do it too. In this video I share the biggest mistake I see beginners making (and I made too) when trying to learn how to do pull ups. HINT: it has to do with scapular mobilization - they're not moving their shoulder blades correctly.
After you learn how to move your scapula properly, if you still can't get your chin over the bar, I share 3 additional tips that will FOR SURE get you to your first pull up. If you want more information on these 3 tips and a detailed demonstration of each, you should check out my full beginner pull-up tutorial here: • How To Do Pull Ups For...
I remember when I first started doing resistance training just how difficult it was to get my first pull up. I avoided this exercise for YEARS (literally, years) when I went to the gym because I couldn't pull my bodyweight up and I didn't want to embarrass myself. I would do bent-over barbell rows, lat pulldowns, T-bar rows and plenty of other back exercises with weights and machines, but pull ups just felt flat out impossible for me.
Well, now? I can do 15 pull ups in a set, and my record is 20. So let me be proof: you can go from ZERO pull ups to double digits. If I can do it, anyone can!
I hope this advice helps!
-Ryan
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Music
Crimson Fly by Huma-Huma
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Not the most shredded guy out there but certainly one of the most honest and helpful.
Nice backhanded compliment. Looks pretty fit to me.
@@funeralchild9950 Did you watch the video and what he said in it? No backhands here.
Funeral Child I mean, he literally isn’t the most shredded guy out there (in the calisthenics world), just look at the guys in Calisthenic Movement
@@DragonWinter36 he could be MORE healthy than most. having little to no fat at all is not good as fat contains fail safe energy and stored vitamin D
@@sylon7717 I didn’t say anything about healthiness, I was just talking about visible muscle definition
Your video; calisthaenic for beginners (4 exercises -pull up, push up, hinge and squad) has really helped me, man. Thank you.
Last year, this month I was over weight (around 100kg). I had to change. Started following a certain diet and fasting everyday. But I had never heard of calisthaenic at the time, so I bought myself a set of dumb bells with a bench. I then searched the best dumb bell exercises on UA-cam.
After few months, I still could not do one simple push up. Then somehow, youtube started to recommend me calisthaenic videos. Curious, I searched for calisthaenic for beginners, and your video came up. I watched it, and decided, since I was still heavy, I would be doing all the dumb bell exercises first, hitting all muscles, then take a rest for half an hour and would do your exercises (4 exercises, 4 sets, with reps to failure).
Fast forward 3 months now, I have been doing inclined push up and other easier exercises you recommended. This week, for the first time in awhile, I tried a normal push up again. I was surprised, I managed to do 4 or 5 in a set! I could not do even 1 push up few months ago, even tho I have been weight training for 4 or 5 months prior your video. So thank you so very much for that video!
My goal now is to be able to do at least 1 proper pull up before 2021. As for now, I am doing inverted rows. Hopefully within the next 3 months I will be able to do it :)
@@TW7S95 Thanks man. :)
This is a extremely important advice to the beginners from the host. Well explained with it's meaningful purpose. God Bless him, he is indeed helping the society to take corrective steps in their life - for happiness and good health.
3 years into calisthenics...still watching: how to get your first pull up videos.
😂 I feel you man
JG Calisthenics helped me
Been working pullups for 6 months now and I thought I would be cranking out sets of 10 like nothing by now. Sadley I am nowhere close. This is exactly why its so impressive because very few people can do them with perfect form. All the struggle makes the journey worth it
I can do them supinated and neutral grip but i Can't do propper pronated grip pullups without craning my neck to get to the bar and it's really frustrating. I tried with negatives but i drop like a rock from the top position. It's the last few inches that are still difficult for me. So even if i can do 5 i still think i cant do a propper 1
Alexandru Radu Dragos just have a chair under you when you do negatives you can do it!!!!
Watched so many videos on how to start doing pull ups and this is the only one I think is useful. He has very direct approach. Thank you.
Looooove your content. You're really into helping people. One of the things that I like precisely is that you are not one of those super shredded guys. Even though you have a great body you are also a very realistic man with your busy life....down to earth hot. Thanks for the videos.
This works guys. It’s easier for guys to build pull-ups faster this way. When I was training for pull ups in the Marines, because women were given that option, these got me to maxing out to 14-15 chin ups and in the Marines they do not count unless there is no Kipping, dead hang, and chin goes over the bar. I know of guys who couldn’t do one and by the end of the mind they did this everyday and just about did 4-6 clean/fully extended over the bar pull ups.
This was so helpful. Your channel is one of the best for beginners. I was trying to do negatives before but doing scapula pull ups really helped. I went from struggling with one to being able to do 5. Now I'm following your suggestions on greasing the groove and doing 3 whenever I walk past my pull up bar.
I already have my first pull up thanks to your previous videos! I am still watching anything you upload tho, the info you put in is very much appreciated! Now it's time to get some reps on these bad boys
Acaman thanks! And try greasing the groove if you haven't already. That method helped me a lot to increase my pull up reps: ua-cam.com/video/cGsgxPO92vw/v-deo.html
@@MinusTheGym Oh yeah, I do like 5-10 single pull ups a day, and they seem to help a lot
Thank you so much for sharing this. Just starting to work on pull ups after I received my rings and this will help me a lot.
Can I know what is the cost of wooden rings that you brought, and could you please share the link of product.
@@nikhiljadhav3975 certainly. I bought this one, although they are not wooden - www.amazon.in/dp/B00RKIU8CA/ref=cm_sw_r_cp_apa_i_0pjFFbSF0EMC7
This week I'm getting my first pull up bar, gonna install it in the garage and I'm in a marathon of videos from this channel and CalisthenicMovement. Can't wait to try all of this stuff!
Good advice Ryan, glad to see you on UA-cam more often! All the best to you and your family. Thanks for helping/inspiring me to make quarantine a chance to get in the best shape of my life! 💪🏻👍🏻👏🏻👏🏻👏🏻
Hell yeah, dude! When life hands us lemons, we make lemonade 💪
@@MinusTheGym thanks for the videos! one question: I have the same handles you're using in the video so I can't use a resistance band. what's the alternative for people who have handles and not a pull up bar? thanks!
Wow, I love the way you describe the movement, and really, your whole approach. I'm a personal trainer too, teaching clients in my own little home gym, some via zoom. I am totally into bodyweight exercises, because even if someone doesn't have any equipment, they can still get a great workout. I know for some people (especially guys), getting shredded is the main goal. But movement, keeping flexible and having overall strength and balance will get you to a healthy old age. I should know, I'm already 78. And yes, that is a recent photo of me.
Wow! Keep it up! That’s amazing you’re still teaching fitness at 78. Legend! I hope to be doing the same when I reach that age 😊
@@MinusTheGym You will! Just keep on keeping' on! Staying strong helps you to bounce back from bodily challenges. I slipped on black ice two years ago and broke my femur head, got a titanium rod in my femur the next day and was back to training my clients in less than a week.
Congratulations brother
Only 95 likes with 0 dislikes
This means we all like your video and love you
Haha thanks!
@@MinusTheGym hey budy do you have exercises for 13 year old boy
I'd add in one more tip: Do inverted rows for basic pulling strength. Although I can only do (very) few good pull-ups, I attribute that to the inverted row exercise which is awesome when paired with push-ups. In fact, I'm a huge fan of push-ups and inverted rows supersets. While I have absolutely nothing against pull-ups, I do honestly believe that the inverted row deserves more praise than many people actually give it credit for.
Agreed! Bent-leg and straight-leg bodyweight rows are great lead up exercises
@@MinusTheGym By the way, do you happen to have a social media platform to chat with fans? Ever since corona happened, I've become more appreciative with bodyweight fitness and I'm looking to talk with like-minded individuals about this. Though from time to time, I do engage in weightlifting now and then but calisthenics is the foundation of my training. I'm a firm believer in high volume calisthenics and supersetting agonist-antagonist muscle groups
@@nicholascauton9648 So far it's just FB and instagram DMs. I'm @minusthegym on IG. I also participate in the /r/bodyweightfitness subreddit now and then, but it's pretty rare these days.
@Minus The Gym I see. Like I said earlier, I’ve become more appreciative with calisthenics ever since Corona happened. So I’m looking for ways to stay connected with likeminded individuals to get advice, opinions about my favorite workouts, etc. Alright. I’ll look for you on both platforms. Thanks.
you need to efficiently grip too. deadhangs on the bar using towels would help a lot there
I was struggling to do, and here I got your video. Nice content.
Keep the good job up, dear Guy!
Hey Ryan thanks for your tips how to do pull ups efficiently... I'm age 56 and I'm certainly will do some pull ups now to strengthen my body...I wish you more success in your chosen endeavors!!...
I remember that some 5 month back I could do just one pullup but now I can do 8 with proper form and last 2 with poor form.UA-camrs like yourself are great service to mankind.Thanks a lot.
Pullups are hard .you need to train your whole upper body to progress with them.Core ,triceps ,biceps, back,traps every thing should be reasonably trained to get results.
What's your suggestion for those who can do 6 or more pullups?
I really do like your honesty Ryan and your tips are very helpful, thanks 😊 👍
This is true. I started like 1 month ago and im able to do one pull up right now. This is the first (and hardest i would say) step but it feels so good!
Thanks.
Thanks again! This channel has been a huge inspiration for me to get back into fitness!
Thanks a mil Ryan...you're a great motivator, and you always make it sound so do-able. Cheers mate. Trev :)
Needed this, thanks man
Just watched and enjoyed your teaching! I am subscribed and will be looking at all your content and applying it to my daily routine!
Just a helpful hint....One thing that I have noticed as I get older is that my form in certain exercises gets better through concentration. I find that shoulder mobility is a real issue. Recently though I have seen progress in exercises like the face pull, lat pulldowns and cable rowing. These improvements come from the back muscles and just feeling the connection in movement. We all know what good bicep or shoulder muscle activation feels like but it can be a challenge to feel that squeezing motion from back related movements. I can do a 3/4 pullup and the hurdle I face is still from activating those back muscles. It just isn't as natural as curling, lifting, etc. Try some heavy duty bands to assist in your pullups and drop downs while focusing on squeezing those back muscles. I am aiming for summer pull ups. I'm 60 with a bad back. If I can do it by the summer, some of you younger enthusiasts should manage. Cheers and ... keep the effort going.
Great work as always!
Thank You! I needed this!
Great class, thanks so much!!!
Thanks! Love your videos! 🙌😘
Thank you..so Helpful!!
Thanks a lot for your videos and help
Nice one young man 👍💪
Probably the video I needed. I can't even perform a single pullup with band. Anybody in same situation?
Bands especially don't teach you to engage with the scapula so that's normal. It's because you have the most help from the band at the bottom of the pull-up, when it's most stretched out. They're fine for negatives (actually do negatives as best you can alone, and incorporate a band when you're almost to failure, just to eek out one or 2 more)
Thanks mate.
Thank you for sharing. This is my problem. I will give this a try. 🇨🇦❤️
I wanted to see you on red delta project podcast.You and matt should collaborate .
thank you
People often forgot we need 48hrs or more recovery time while working with negatives.
Perfect timing, my pull-up bar got here yesterday(I can already do a pull-up, but still a helpful video)
Thanks for these videos Ryan, you are a great inspiration and really credible. Regarding total body tension is the hollow body the best way? I saw someone promote the hollow back (arched back) as an alternative that targets the back better. I have my pull-up bar head high and its hard to do properly with bent legs and I cannot do pull ups in an L-sit position.
Great video! I have the same pull up bar as you the duonamic. How can I do assisted band with those? Thanks
What do you do for golfers elbow ? From pull ups
I've been suffering from it myself. I took 5 weeks off to let things heal. Started again recently with some forearm exercises, like wringing a towel out and doing dead hangs; also have been more diligent about warming up.
I'd love to read other suggestions.
Background music is kinda familiar.
Great advice about the scapular pullups, and about losing extra body fat. I've always thought bodyweight training is a great motivator to stay lean - I'm never gonna get that front lever if I get fat!
Because of the type of pull up swivel handles that you are using are you doing a pull up or a chin up?
I definitely need to get back to practicing this more. Somewhat off topic, but how do you like your Prios so far? I'm eyeing a pair and would love your take!
Had had worked up to my first chin up about a year ago (at 51) and instead of building off of that, I got satisfied and lazy. Now I’m right back to “can’t do a pull-up” again! Stupid. It only took me about a year to get my first one so no big deal🤦🏻♂️🤪😢
Total body tension changes everything. Once you tighten up the kinetic chain you get so much more strength. Would you recommend these same workouts to break through plateaus? I’m currently stuck at around 6-7 good clean pull ups, trying to get to 10+. Thank you again for the info Ryan! Btw nice Xero’s, don’t see too many people taking the barefoot movement serious!
UncagedPine9 good to hear, this is what I’ve been doing haha 5x5 is hard to complete so I’ve been trying to get to the point where I can complete this first. I’ve also been doing bodyweight rows but I usually do the pull ups first. Maybe it’s overkill. I’ll keep hammering at it!
@@Imbenfranklin04 What your training for is endurance not hypertrophy. So don't try to run the muscle into the ground. It should be hard but it shouldn't be sore the next day. Id just do the pull-ups. I would also just randomly go and do a high rep set outside of training. Like right when I wake up I would do a like 80% max set just for fun then get ready for work. I do think that made a difference. Its unintentional greasing the groove which this guy also has videos about that.
UncagedPine9 definitely. I think my problem is I don’t FEEL sore the day after but I think I’m going to try to just stick with the pull ups only. I’ve been implementing that idea of greasing the groove in other ways, mostly with dips/L sits as I got a pair of dip bars. Gonna try the same with the pull ups, thank you for the tips!
Can you use bands with the Eleviia pull-up system? It doesn’t look possible.
Where can I find these doorframe pull-ups hooks ? Super cool
THE Marineman I put a link and discount in the description box
Johny sin is that you ✌️
cant i just jump to do a negative pull-up ?
Hi, I have a question regarding the correct breathing method when you are doing pull ups. Some say you have to breath out when you are pulling up, some say you have to hold your breath, which one is the correct and safer method?
Your confusion at the straw ottoman thing 😂 or whatever it is
I cannot even hang for more than a second and negatives are a similar disaster. Any suggestions for scaling lower than a dead hang??
My pushing strength is less than my pulling strength. I can do a straddle front lever but I can barely hold an advanced tuck backlever. Which is pretty weird in my opinion, any tips on improving this.
Hey Ryan! Thanks for the amazing videos. Yesterday my gym closed down indefinitely and I've been watching your videos for a while now. I decided to start my journey with calisthenics and give up on gym memberships, so I ordered the equipment you've suggested in one of your videos (pullup bar, dip station, rings, resistance bands).
Now my question is a bit weird, but since I'll be workout out from home do I need to wear shoes? Would you suggest shoes or barefoot (with or without socks) or does it even matter?
Thanks!
Nice! You'll love the bodyweight fitness journey. It's totally different, quite humbling and very rewarding. And I'd suggest barefoot, socks or barefoot shoes (like the Xero shoes I'm wearing in this video - they have VERY thin soles). And when you start dabbling in natural/primal movement, you'll want to go barefoot, for sure. I typically do my calisthenics in my barefoot shoes instead of truly barefoot because (1) I go outside and in the garage a lot and don't want my feet getting dirty all the time, and (2) I have giant, ugly feet and I'm a little self-conscious about them 😊
@@MinusTheGym Awesome! Thank you so much! :)
Yes! I have my ellevia!
Anyone here wonders how to use band with eleviia?
As the great Ice Cube once said "You can do it put your back into it" 😂
Would this help to improve bodyweight rows too?
Super cool. How can I get pair of those suspended doorway pull up handles
Behind every successful person there is always one bald man
Gonna cut off my legs so I can lose enough weight to get a pull up
Haha, I'm right there with you!
Can I get a link for those door hang grips? I've been looking for something light and portable like that
Natalie Matson they’re fantastic. Perfect for traveling and just hanging around the house. And they mount so easily. It takes seconds. It blew me away when I got them. These are what I have in the video: bit.ly/3jy4POM (Eleviia by Duonamic)
Natalie Matson I somehow forgot to mention my discount code 😂 you can use MINUS10 to get 10% off
@@MinusTheGym Thanks so much!
I can do 1 pull up just one how do I Increase them...
Where can i get these pull up handles?
Do you have online coaching programs?
tracklauonly I'm about to launch a mobile app soon (end of November) that will have follow along workouts. Currently 2 programs: novice (mobility and strength) and beginner (mastering the basics), but I'll be adding more programs over the coming months. Stay tuned for the announcement!
I would like to ask you (or anyone else) a question : i can't make the negative because i can't hold the top position (where my chin is over the bar) for even one sec ! Once the chin just passed under i can hold it without any problem but not when it is over... do you think i have like a huge weakness with my upper back ? When i do the negative with a supinated grip its a piece of cake, I can hold like 30s but with a pronated ... 0 ! :/
What are your thoughts on the eliviia? I have very slim walls so they're pretty weak. Do you think these will hold well?
Billy Chia I think they’re awesome! I’ve only been using them for about a week and I’m already hooked. I’ll make a review video soon and explain everything. Regarding your question, the door you hang them on has to be up to “code” so you know it can support them safely. The doorframe code dimensions are somewhere on their website. I’ll share it in the review video too.
Where can I by the suspended doorway hangers that you have?
Ilario De Toma The doorway-suspended grips I'm using for pull ups in this video are the "Eleviia" by Duonamic. Check them out here and use my discount code MINUS10 if you want to get 10% off: bit.ly/3jy4POM
@@MinusTheGym thanx!
Hey Ryan I can do 1-2 chin ups, how do you think I could increase total reps in a set? I can’t exactly gtg becoz I don’t have a bar at home.
If your doors are up to code I recommend investing in the Eleviia grips. They’re amazing. Or a good door pull up bar. In the meantime, I’d go back to focusing on negatives, trying to increase your negative reps and lengthen the time for each rep (target 8 seconds per negative - it’s not easy). That will help you build more strength. Max out occasionally, every couple weeks or so to see if you’ve gone up to 3 reps or higher. But ultimately, getting yourself something to hang on at home and doing 1 pull up (or a few negatives) every time you pass under it is going to be the biggest help. Either way, keep at it - you’ll get those reps up!
"You can do it, put your back into it!"
Lol
Lovely guy. 😁😋
thanks Johnny sins for teaching us
"It's just working against you". This isn't such good advice IMO, especially because the common gripe with body weight exercises is that you plateau too quickly with them, and that if you want to actually see any gains you either need to a) add even more reps or b) add more weight, with additional weight being the most efficient way to do it. What is the point of dropping weight *and muscle* only to need to add it back anyway through extraneous sources when a person could just get stronger sooner if they were already overweight? Who cares if they can't do a pull-up yet because they weigh too much? What about those who can't do a single pull-up who aren't? It's the same thing. Unless a person is just morbidly obese, dropping weight while actually trying to get stronger or go for muscle mass is just entirely counterproductive and a huge waste of time that can set you back months. The only time a person should drop their weight when exercising is if they either weigh so much that it really complicates things too much, or they are going for body recomposition, which isn't something a beginner who can't do a single pull-up should be aiming for anyway.
Hi whats your current bodyfat percentage?
Good question 🤔 I haven’t measured in forever. I’ll dig out my calipers and get a reading. Maybe that would be a good video topic? How to measure your body fat?
@@MinusTheGym Friend please expose Eric Berg
thought that was johnny sinz
you look like johnny sins xd
i can lift 100 pounds but not do a pushup..why ;-;
Probably your core
I really like burpees...
No joke, you must have a very well formulated vegetarian diet. Most that I've seen are psycho's or look sickly. You seem to be neither. Nice vids, I find them very helpful 👍 😀
😂 thanks... my veggie diet could be a little better, honestly, but my wife is a really good cook!
Was this video only aimed at men? 18% body fat is pretty low for women.
The video applies to men and women, but I had a male client in mind when I mentioned that example of 8% vs 18% body fat. Sorry about that (80% of my audience is male). For women I’d say if you’re 25 - 30% or lower, you’re good for chasing pull ups.
Thanks for taking the time to respond, I appreciate the clarification.
Cant do a single pull up go to the fucking gym, thank me later.
You already said that. You repeat yourself a lot .
Woow woow 😍💋 💝💖❤️