The BEST way to learn PULL UPS in calisthenics - FORM AND PROGRESSIONS
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- Опубліковано 3 лис 2023
- This is the best and most efficient way to learn pull-ups. This line of progression is best for beginners and intermediates who want to focus on skills in the future.
ig: playgroundinvader
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Makes some solid points and gives no bs information. S tier channel
TLDR: do 3x8-10 reps of progression (2-3 minute rest). Finish with a drop set of the easier progressions.
- Pullups shouldn’t be vertical, there’s a slight angle. The pull should actually be diagonal - this is done by the active hang (shoulder blades retracted and depressed).
- Aim to pull from chest to bar (or below chest). Don’t aim for chin up.
- Legs should be straight, never bent.
- [Beginners] should start with straight bar rows (Australian pullups) 8-10 reps. 3 sets.
- The next progression to that is the jumping pullup - with slow negative descent. The slower the better. Scapular should always be engaged (remember active hang). 8-10 reps. 3 sets.
- Being able to do a controlled descent 8 reps x 3 sets should unlock a few pullups. Keep going until you can do 8 reps.
- For maximal progression, after doing your 3x8, do drop sets of the previous progressions until failure. For example: jumping pullup 3x8 → 3 x max scapular pulls → 3 x max dead hangs
- Bands can be used to help achieve the 3 sets of 8 pullups. Do not use large bands. Use the two smallest ones. By changing from a larger band to a smaller band, you can progressively overload, until you don’t need a band.
- [Advanced] For those wanting to unlock a muscle up. Don’t practice the cheat ones where you use momentum from a swing. Instead, just aim to increase your explosive strength until you can pull below chest (much cooler and better form).
Love this - watched this and the push up videos, as well as the routine. Going to get started and see where it goes! Thanks!
Thank you your actually helping people like me who were stuck with calisthenics by making it simpler and actually replying to comments:)
Trying my best!
Chanel and info are crazy good as well as your style of telling it, get a good mic and iphone camera to look more professional and i think the chanel will skyrocket
I'll definitely start doing some negatives ! Thansk !
Thanks bro this helps me understand pullup form much better.
Im glad!
got my first pull up!!! lets goooo!!! thks man for your help!
Yo lets gooo 💪💪💪
Can you make a video on how to train explosive pull ups? I'm very strong at normal and weighted pull ups, but my explosive strength really sucks. I've been stuck doing muscle up Progressions for 2 months with little results.
Thanks for the amazing content ❤
Thanks! Do pull ups with full retraction and depression and pull as fast as you can! Since you have strength and muscle already all you need is to get your muscles used to pulling fast :) it comes really quickly. A band can help to get used to exploding up
Just Subscribed!
Hi, at the beginning you say one should hold the active hang during the whole set. But later throughout the video you do each rep down to the dead hang. That's a crucial difference in my experience. Others also tell this differently and I'm very unsure about what's better now.
Feels better to keep scapula activated, especially for explosive pull-ups. One can do more reps as it's not so exhaustive. But that's not always better 🙂
to make it make sense, if your focus is muscle/strength building and increasing reps, if its more about technique, do with dead hangs
bro ur a GOAT
❤ thank you means a lot
I did my first chin up this week, hoping to get first pull up soon
first pull up done early this week :) although not perfect form like this
@@osuplaeyurreallygood keep going man
@@emilianoturhani7702 I can do 6 consecutive pull ups now with pretty good form
i can now do 6 consecutive pull ups, and in the past week figured out the diagonal movement (by accident lol)
bro this helped alot can u plz make a vid for dips..
i don’t do dips, never trained them either but working on push ups got me weighted dips easily
I do australian pushups as shown in the vid(i can do 15 with good form) and i also do active hang just to get the hang of in what direction my scapula should move but still i am far behind doing a pullup but i am gonna try again using your method
Thanks for the video
It was really helpful❤
Thank you! Australian pull ups are not specific enough, they are a bit of a different movement than pull ups, that’s why i recommend building basic strength on australians, but focus on jumping pull ups with slow negatives. Those are king!
@@playgroundinvader Sir can u please tell me how many sets and reps for negative ?
@@amanbalmiki397 about 3x8
@@playgroundinvader ty
great video can you please do the handstand next.
Thats a weak spot 😓 unfortunately my handstands are not very good
Please make a video on
dips and how to increase the reps
I don’t do dips, i prefer push ups and hspu for pushing
Excellent way of thinking about the pull up... Gonna start with the Aussie pull ups
Hi! Your videos inspired me to retrain pull-ups and some calisthenics. (I used to be able to do a good amount but gained a lot of weight so I can barely do one now). With that being said, I noticed I am unable to get my chest to the bar even when in easiest Australian pull up progression. So the I can do the Australian pull up is light for me like I can crank them out pretty well, but it’s that last bit of getting my chest to the bar. I can’t tell if it’s because I’m using a door pull up bar or if it’s something else. Is that what the active hang/scapular pulls you mentioned are for?
Thanks!
2 options, either you are not retracting your shoulderblades, or you’re in a wrong position. to check the second, start in the upper position with the bar touching your nipples, this way when you lower down, you should be in a perfect spot to pull to chest. :)
3:13 jump negatives
What kind of rotator cuff exercises should I be doing? Thx for the videos they've been extremely helpful!
Face pulls and dislocates are amazing. Internal and external rotation with the band or cable, stretching pecs and lats is also good :)
@@playgroundinvader appreciate you bro! Looking forward to your next vid
2:09 I keep hearing this advice about not bending my legs, but I never really understood why, although I feel very weird when doing pull ups with bent legs
depends, legs too bent will mean they are behind you so it forces you to arch your back, however the main reason is losing tension in lower body and core. its very important for muscle ups and such that you keep tesion throughout your body meaning you engage abs, glutes even quads and calves :)
from a purely bodybuilding standpoint it makes no difference, it’s just for calisthenics
Can you please do a video about rings and how to do properly exercises with them?
i haven’t been doing rings for in a bit but my next video will be about the false grip
@@playgroundinvader alright thanks man, you are helping me and other people a lot
Great video! pushing exercises have been going great but pull ups are very hard for me. I live a couple hours away from my university so I dont havetime to go to a gym so I have bars at home but for pull ups I only have a bar for between the doorframe which makes it so I cant hang with my legs straight down. Any tips on how I can improve because I feel its hindering my growth right now.
I started out with a bar in the door frame as well :D makes jumping pull ups easier haha. Try to keep legs in front of you straight. Will work some abs as well haha
Same!!
Great job. Been stuck at around 3-4 pull ups for about 3 months. Going to start implementing negatives at the end of my final set. Adaquate or better doing negs at the end of the 3 sets? Great channel and content. Thank you 🙏🏻
I'm also stuck at 7-5-4 reps. What he says in other videos is that you should fill up EVERY set to 8 reps with the easier progressions (slow negs) and not only add them as a last set.
@akswiff Yeah past that now hitting 6 6 6. I found slowing the reps down and hitting passes at weak spots helped 🙏🏻
@@lonegod Do you do each rep down to dead hang or always keep the active hang (scapula up)?
@akswiff I keep scapula retracted in active hang. Now your reps are 7 5 4 I'd reverse it as that also helped. You're losing reps by maxing on your first set. Go for 5 5 5 then 5 5 6 then 5 6 6 then 6 6 6 then 6 6 7 so on. You'll find gaining reps easier. Trust me was a game changer. That way you're maxing on last set rather than burning out on the first.
@@lonegod I know, did that wrong long time, but I actually already went for keeping 2 reps left till failure on the first set! On the second set I leave 1 till failure.
I still end up with something like 9/7/6 on all of my exercises (goal is always 10/8/8 and then pogress).
Sir please make a video on how to do clean planche push ups
If you mean pseudoplanche push ups, its in the push up video. I don’t have the full planche yet ;)
@@playgroundinvader sorry I didn't watch that video because your channel suddenly popped up on my feed.
I will watch it, thank you for replying
@@just_aman67 no problem! Of it doesn’t help feel free to dm me
1. how are you positioning your wrists? knuckles up and thumbs over?
2. when doing explosive pushups sets I try to stop the momentum and do 10 without momentum, is that correct?
❤ the videos, much thanks
im hanging on my knuckles, thumbs under so i can grip harder.
No need to completely get rid of momentum in explosive pull ups. Pull naturally with a tiny swing, just don’t over do it as primary motive is still to build up explosive pulling
What the drop set right after Australian pull ups consists of?
What exercises should i do in it?
australian pull ups but at easier intensities soo lesser angle or feet closer
Hey brother I want to ask if you do mewing and what exercise do you do for it cz your Jawline is great
Also what cardio and how much of it and how long per session shall I do a week (I have a skinny body build)
hey man, i just avoid breathing through my mouth no exercises for it. but the jawline got sharper just by maturing, getting older yk
what does the "max scapular pull" in the workout plan mean? i looked up a scapular pull video but i don't know if there's something specific meant by "max". thanks :)
Scapular pull is just depression + retraction as hard as you can, max simply means max number you can do.
Reason for this is that scapular pulls get cleaner and stronger over time so you overload by simply having a better form
Plzz make next video on dips and how to improve them
Hey, i don’t train dips at all unless its a part of the muscle up. Never trained it either because my sternum doesn’t like dips
@@playgroundinvader well I also don't like dips😅
I had question, should I do easy progressions first then slowly move hard like in a workout first I do Australian pullups, then move to pull ups negatives? If I'm doing harder exercises first I don't have energy left for the easier ones but when I move slowly from easy to hard I can do the hard ones like I would normally do in the beginning of my workout. Basically I'm asking if I should do hard exercises first then easy exercises or easy first then hard in a workout
that’s odd, but I mean there shouldnt be such a thing as easier or harder exercise. all exercises should be in similar intensity that trigger muscle/strength growth. otherwise its junk volume
@@playgroundinvader I'm learning pull ups as my pull strength is weak af, while doing the progressions you said I'm unable to complete it. Like first I do my max pull ups, then move to negatives and then to easier variations like australian pull ups till then my muscles are just sore and I can't do the easier ones any more as I lost most energy in the harder variations
@@phoenix3510 that’s completely fine! focus fully on hard variations that you can do, everything else is just a cherry on top
@@playgroundinvader Thanks a lot man, you're one of the best calisthenics youtubers out there. Btw waiting for your next upload🙌
Do you combine gym and calisthenics? For example do you think it would be beneficial to add lat pulldowns or is it better to only do the pullup variations?
no gym, but u can add isolation work in the end
@@playgroundinvader Thank you for your answer! I see, could you share your workout routine?🥺🙏
Is there a way to do Australian pullups without a bar or rings? I only have a pull up bar that hangs in the doorway so not sure how I can work on Australian pull ups, is a table doable?
table and chairs are both okay
Is there somewhere with a list of progressions in order of difficulty? Looking for kinda a checklist to work through
Yes and no, there are progressions online etc like archer push ups, one arm push ups, etc. but i persoanlly think those are a waste of time especially if you want skills. Best way imo is pulling higher as in this video, or pushing with hanse closer to the waistline as in the push up video. This way progression takes less time and is very effective and transferable :)
I am not quite sure if my form is right with the Australian pull ups, could you by any chance further elaborate the different progressions and show the movements in detail with a bit more explanation.
You could imagine it like an analysis of the form where you go over how it should be done and how it should look like, just in more detail?
In the sense that maybe you could make another vid just for showing how the different progressions should look like
Hi! Yeah i was thinking bout how to do it. I might just make some short format reels with forms for those exercises
Forgot to add, that, looking forward to it😂😅
Is it okay to progressively overloads the psuedo planche pushup by adding Decline and using rings for instability or as Parreletes or using both once I've mastered the psuedo planche pushup
I doubt decline pseudo planche push up makes sense haha, but yes rings would be really good especially for later :D will make horizontal movements on rings much easier to learn.
As for decline, you can throw in decline push ups separately (can be on rings too)
I just find it difficult to do another 3 sets of a horizontal push after the main movement
Thanks
you say reaching 10 negatives in a row will lead to a pullup? i have to put my feet on the floor to do another negative right? @playgroundinvader
Yes, you have to come all the way down and jump back up.
Also, 10 controlled ones! Easier said than done
For gymnastics o rings which size would you recommend the 28mm or the 32mm ones?
i use 32 ive never tried 28 so im not really sure
@@playgroundinvader thanks bro I’ll order the same and test them
Can u make a routine video for beginners who is just starting to do calisthenics,I tried to make my own routines for a long time now and they are not working
I talked about routine in first vid, i can make another one but in essence, you’re probably doing too many exercises.
Do only pull ips and push ups 3 times a week in the correct range and you’ll see progress. I’m just assuming that’s the case, but remember, the „beginner” routines online typically have a ridiculous number of exercises in them etc. Its only for views but don’t work irl. Simply do 3x pull ups 3x push ups with progressions that suit your current level and it’ll work
@@playgroundinvader Thank you!!Push ups I got down it’s just pulls in need most work on tho u mad a video on that so I’m going to follow it and use that,Also again Thank You!!
Is it ok to not do australian since it isnt at my gym? Or is it necessary?
I think its good to do it bc it helps build strength for a normal pull up
especially helps condition those forearms. usually for the first 2-4 months what gasses out first are forearms.
how long have you been doing calisthenics for? very nice video
14 or 15th month now
@@playgroundinvader that’s interesting I’ve been doing calisthenics for just a bit over a year now now, I still can’t do muscle up, my pull ups are strong clean form like I can do 15kg weighted for like 7 to 8 reps and pushing power is strong too can do clean 20kg dips like 10 reps, but I just can’t unlock the muscle up, I’ve been trying since first month and have not been able to, people in the gym have told me I am definitely strong enough for it but I guess it’s the technique, i will try to follow your video but I’ll be honest I’ve watched so many videos till now haha, I go gym 4 times a week and have been doing so since first week, if you have any advices for me I will try, should I come off the weighted pull ups ?
@@rayhanalam3101 i tell people to never train muscle ups haha. Yeah you can’t do muscle ups probably because you’re used to pulling in a vertical pattern because weighted pull ups. Also since you have muscle, you should work on explosive strength. With lots of weights and controlled reps your muscles simply aren’t used to pulling fast :). Try doing explosive pull ups in a diagnal pattern. Can use a band to help you understand how to explode up and you’ll definitely get the muscle up quick
@@playgroundinvader thats actually really good advise and i never thought of it from this direction so thank you very much yeah from now on i think i will ditch the weighted stuff for a bit and move onto explosive fast scapular diagnol pull ups and follow your video and God willing get that muscle up in the prosess. thanks alot ill subscribe and hopefully let know how it goes.
do you live Winnipeg or Toronto
Toronto
Im trying to guess your nationality through your accent. German? Austrian? Hungarian?
But you look too Asian to be European. Perhaps Chinese living in the west part of China?
Hahaha really good guesses. I’m Polish, but ethnically Chinese and now living in Canada 😂
@@playgroundinvaderooh. I was right about you being Chinese. 😊
Can i train pull three times a week?
yes if you manage to recover in time
also do you have instagram or a discord server?
I have ig: playgroundinvader