By far, the most helpful instructions when it comes to pull-ups and common mistakes. Thanks Daniel! 🔥🔥 Your biweekly newsletters and HomeHero programme have opened my eyes to so much more in the world of calisthenics, strengthened my knowledge on techniques, form mistakes and training patterns. Love from India 🇮🇳
Yeah, Even on push-ups, a ton of people in my high school would be like I can do 60 push-ups then their push-ups are legit trash. Same goes for pull ups, kipping and half trpe
Why do they forbid chalk? Can a chalk buildup in the environment cause respiratory issues or something similar? Or is that just to decrease cleaning costs?
@@echo_94 It's not the same thing, chalk is magnesium carbonate, dirt is a mixture of all kinds of rocks, dead leaves and animal poop. The point of chalk is to dry up your hands without filling in your skin ridges for maximum grip. Dirt isn't a drying agent, in fact, it usually contains water, and unless you get lucky, it won't be the right particle size either. Maybe you're just lucky and your dirt happens to be just the right kind of dust. But in general, it shouldn't work.
The tip about squeezing the knees together while keeping them bent and under the body at 4:50 is a game changer! It has immensely improved my control and overall power in the pull up. Thanks Daniel!
Im most annoyed by bros strapping a 45 plate to a weight belt and grabbing the widest humanly possible pullup grip "because it engages that lats more) and then they do 4 reps with 2 inch range of motion.
According to this video, I have 3 mistakes, which I suffer and effected a lot, I'll correct them in my next pull up session. 1-I don't use chalk: My grip is quite strong so didn't mind chalk but my hand skin gets so hurt sometimes and I can't handle hanging from a bar anymore, so you're right, I'll start using chalk 2-I go to dead hang per rep: I started my pull up journey from working on my dead hang to active hang so I thought going dead hang while doing pull up is gonna be more efficient, bu it cut my reps therefore my back muscles not worked enough. I'll be on active hang when I'm doing pull ups. 3-I don't rest enough between sets: I do my first set and I cut my rest short more likely under 1 min. therefore next sets I can't do well my reps drops significantly. I'm gonna set timer and rest enough before next set. Thank you Daniel, your video helped me much.
It's a shame pull up bars like that are so prevalent. It's so difficult for a normal height person to execute with decent form or a variety of grips/widths.
@Dan Don Milo meant that the width and height of the bars is fixed (and so wider grip chins cannot be done, for example) and tall people can't hang fully if the bars are too low.
I remember seeing this video 3 years ago. You were one of the first calisthenics youtubers. Thank you for being one of the inspirations that got me into calisthenics
Goddammit 3 years into calisthenics and I did pullups wrong the whole time! Well you never learn enough. With hunched back I can do a decent amount of pullups but with thoracic extension and elevated chest I only manage 3 at best before form breaks down. My ego just got shattered. Got to admit I'm embarrassed about only being able to do 3 with perfect form.
You can still go into a passive hang between reps. It will make the exercise a bit harder but it will engage the back a lot. Its not a mistake, it is an option.
@@atlasbailly5439 2 years later I agree with you. Even without weight passive hangs can damage your joints. It is not reccomendable, although there are sources that state that it is an option. Either way I don't reccomend it and think that the risk is not worth the miniscule amount of gains you are gonna achieve through the method.
The best part about having discovered this channel late in life is that I have 10 years of missed videos to catch up on. This is a gem!! I will be rewatching this for form correction in my own pull-up journey. Thank you.
The tips on engaging the scapula are very helpful. Especially the bit about moving your shoulder away from the ears. As soon as I tried that i realized that I haven't been engaging my scapula at all. I was moving my shoulders back into the position but I wasn't actually engaging the muscles. This explains why I've had shoulder pain and why I mostly feel a burn in my biceps when doing pull-ups. Thank you for the informative and succinct content. When people search for information on youtube, videos like this are what they are hoping to find.
Hi ! Great video ! I was really concerned about my rest perdiod. Since I do mostly high intensity (slow) pull ups, I was considering myself bad at recuperation because other mates told me to rest 30 to 45 seconds between series, and I was really out of strength. Now that I know I have to rest 2 to 3 minutes, I'm sure I won't feel bad resting so much anymore ! The pull up mistake that annoys me... is fighting against gravity only halftime ! I always say (for other exercices too) that performing the movement more slowly while controlling it the whole time is much better than exploding your way up then letting yourself fall back down.
There is dozens of "pull-up videos" on the internet. This video is head and shoulders above the rest. Professionally executed covering all aspects of performing pull-ups. No matter how advanced you are, you will learn something from this video. Excellent!
Hey Daniel, just wanted to say, you're the one fitness UA-camr that has the ability to motivate me on the days I don't feel like getting up and going to the gym. Appreciate your vids man Edit: I was going pretty heavy on weighted pull-ups the other day, and I started feeling pain in my shoulder. This isn't common for me, any reasons why and maybe some adjustments I need to take?
Lorem ipsum Maybe it could be because your shoulders weren't prepared for the heavier weight, I'd say go lower weight wise, and do more reps then build up the weight and decrease the reps, also make sure you engage the scapula as that will keep your shoulders healthy? I used to get shoulder pain when doing weighted pull ups and I think it was because my scapula wasn't properly engaged at the heavier weight, doing reps of ten with weight and focusing on form sorted it out and my shoulder felt better after a few weeks, also make sure you have healthy shoulders in general without imbalances, for example make sure your rotator cuff isn't weak, scapular pull ups should help all round to strengthen your shoulder
RabidYeti This actually makes a ton of sense. I will admit I somewhat start compensating when I'm trying to pull-up with 2 plates and even though I get the reps out, they aren't the cleanest. I need to check the ego and build back up the proper way. Thanks for the input, I'll definitely give it a shot.
Yeah, bad form with heavy weights isn't a great idea, hope your training goes well :) I did a 5 sets of ten reps for a while, then once form got better, got the higher weight and did 5x5, just coming back from an injury, and lower weight definitely hit the ego
First time I saw this video was about a year ago. I was still new to exercising and bodyweight training. Eventually, I joined a gym - I built muscle, built endurance and, most of all, I gained a lot of practical wisdom. And it's amazing because now I can fully comprehend what you are teaching us, and I can put it into actual practice. Thank you so much, man! I love bodyweight training. There's no limit to the progress. Axé from Brasil!
I hardly ever see anyone properly engage the scapula in the movement. I see so many people pulling with their arms! It took me a long time to learn how to engage the scapula using dead hang scapula contractions and isolated rhomboid rows. It's made a huge difference. Love your videos. Have learnt tons. Thanks a bunch
Thanks for the great stuff. Next time in similar videos please use a split screen comparison of the right and wrong forms which makes it easier to understand the difference without going back and forth many times. Thanks for the great stuff
the tip with the knee squeezing fixed my pull ups tremendously! i now remain in a perfectly vertical position. i also realised that i was necking and rounding. the pull ups number dropped but i actually finally feel the correct muscles working. Thanks so much!
i discovered this video weeks ago .. before no mater what i do i cant break my 5th pull but after watching your video i can now do 9 i really appreciate your guide
i made some notes for myself, here for those who need it *pull up mistakes and solutions * goose neck - keep double chin action pull until the bar is level with the chin hunch back - keep chest up arc trajectory ⤴️ - keep the virticle motion⬆️ half repping - do full reps droping to dead hang - use active hang when down with scapula engaged, think of pull your shoulders away from your ears kipping - just don't do it excessive pevis tilt - use neutral or slightly posteriorly tilted pelvis crossed legs behind the back - legs directly below the body or slightly forward or the hips, actively squeeze the knees and ankles together low rest - rest for 2-3 min
I cant do regular pullups yet but im getting into doing them. I just hate when i see people at my gym half repping and Swinging so im using an assist till i feel im strong enough
Josh Jones i was there before too with assisted pullups. It is so easier to move from band to band to regular pullups. I got much better form then someone that dont want to use band cause it is ’lame’.
Quick tip, if you're having time doing pullups try using a chair, or box to stand on so you'll be at the top of the movement with your chin over the bar. Do the eccentric motion, slowly and controlled. Eventually you'll get strong enough to do a couple of reps
hey how many can you do now. I couldn't do a single pullup just 2 months ago. I started from negatives & hanging from top position, 3-4 times a week. Now I can do 7 with good form and full range of motion, trying to hit 10+ soon. Is muscle up good, I'll try that when gym opens
Daniel, the tucking chin in advice was the one i needed. Tucking the chin in makes huge difference in feel and body tension for every move(pull up, hollow body hold etc.) Thanks man.
Tqsm 🙌 watched this video today and actually find my mistake from a long time i was not able to increcease my rep but practising regularly my mistake was i was not keeping my scapula muscle active and used to do dead hang after every rep but now after applying some of your tips i am really feeling stronger. Great video
Hey, what a nice place for training, with a set of bars and apparels in good conditions! They "invite" you for training somehow, imo. Congrats from Brasil! 💪😃
its cheating yourself. If you can do only 2 with full range it means there is a good portion of muscles left out of the training. Intensity is KING Volume is Princes
FrostieBG Quality over quantity mate. If you didn't do the full range of motion of the exercise you shouldn't count it as a rep. It's like my friends who pick a lighter weight when for example doing overhead presses, because they say that they don't think they can handle 12 reps with a heavier weight. But I don't give a crap if you can do 12 reps if you don't challenge yourself or if you cheat. I rather have you do 8 perfect reps while struggling on the 9th one and failing. You're not supposed to do 3 x 12 reps and call it a day, you're supposed to go to failure at each set, by picking a weight which you can barely lift (if at all) the 12th time. Because at the point you're struggling the most is where the actual muscle growth will come from. It's the same with pull ups, the 2nd pull up that you're struggling with is where you're creating the most tears, because you're going from a fully stretched position to a fully contracted position. I recommend doing as many proper full range of motion pull ups as you can, and then when you can't do any more, use a resistence band or an assisted pull up machine, perform as many proper full reps as you can. Keep doing assisted ones until you can't do those with proper form anymore, at that point there's no use in doing cheated pull ups, because the muscles that matter are already tired anyway. By doing cheated pull ups you'll only get better at cheated pull ups because that's what you're training your muscles to get used to. Remember this, your muscles can't count, they don't care if you do 2 reps or 20, they only care about how much weight you're moving. If you create enough damage, they'll rebuild themselves so they can handle the weight better next time you work out. if you're not struggling on your last reps then you're not forcing your muscles to improve as quickly as they could.
Dude, this video is really good made, im impressed! No stupid talk and useless long informations/explanations, excersisses are well shown, mistakes are good explained and a short summary at the end. amazing. thank you :) i totally like this style
"If you're gym doesn't allow chalk, leave, and go to a real gym" Realist shit I've ever heard! I've always been a happy subscriber with you Daniel! Keep these informative videos coming, you inspire me to share the knowledge to everyone I know!
Half repping along with goose necking and kipping are all VERY common mistakes I see at the park every day. Very few people actually do pull ups correctly. GREAT VIDEO. I took some notes on some things I can improve on!!
I am having a hard time not hunching my back at the top movement of the pull-up, it's like i am rounding my shoulders unintentionally at the top of the pull-up, what can i do?
I have the same problem. I use resistance bands now and it feels way better. I guess we are just too weak at the moment to keep the scapular retracted :-)
Jake McCoy is right but I am going to add this there's easier progressions for newbies, such as assisted pullups near the ground with legs for support. I'm not sure what they're called but I've gotten good results regressing to that to dial in the technique
Thank you so much for this fantastic video on how to correctly perform pull-ups! Your tips have inspired me for years to focus on proper form. Over time, my own form has improved significantly-so much so that my muscle definition is excellent (if I do say so myself!). I've also noticed how many people, with slouched shoulders for example, don't pay attention to proper form during their workouts and therefore miss out on optimal chest muscle development. Thanks to your advice, I've learned a lot, and combined with my own experiences, I can quickly see improvements in others when they adjust their training based on these tips. Keep up the great work!
0:56 How about clean up after yourself? There is one chalk user at my gym who gets chalk everywhere. On top of ubiquity, it gets sticky and brown from sweat.
Your Videos are amazing. Best i have found on youtube by far especially for calisthenics. This one checked my ego haha and I know its going to improve my pullups. God bless, your physique is killer and you have a dinosaur back. Inspiring. Never give up everybody.
Keep in mind, not all people are created equal. Some have longer arms, shorter necks, better/worse shoulder mobility, etc.. What is natural for some, can be unreachable by others. So, if you are one of the unlucky guys/gals, unable to get your chin over the bar due to unique genetics - don't get discouraged! Just keep following this amazing tutorial as best you can, and you will improve your ROM and get great results. Cheers.
Hello man. I have to say I really like your videos and tutorials. You worked hard to obtain a stunning body and I can feel a great experience of calisthenics, yet you have a very humble and cool-headed approach about it. Thanks for your guideline and advices, by following it, I feel I can progress even more in a faster, smarter and safer way.
It makes no difference if you don't lose grip due to sweaty palms or already have a very strong grip. It also helps more for women who are sometimes held back by grip strength in pull ups.
When i do pullups i start with dead hang, engage the scapula and pull up, then I come back down and disengage the scapula going back to fully extended elbow dead hang. Is it wrong or should i not disengage the scapula but still have extended elbows (basically not going dead hanged)
Tiago Morais If you go down controllably and then release tension to dead hang, it's even harder (and a good form). It's like your every pullup is the first one from dead hang. When people go up instantly after the moment they extend elbows fully, they regain some elastic energy from tendons, thus the exercise becomes a little easier. The faster you go down (controllably), the more energy you can regain. Your version completely dissipates this energy and also slightly lowers the center of mass, thus is the hardest in this regard. However, I'm not sure about the benefits. I think of it as unneccesary overperfection, because it's essentially two exercises together, pull up + shoulder shrug (I hope it's called so), and cuts about 1 rep in 12, but you don't need to listen to me, 'cause I'm no expert :) It's a pity FitnessFAQ's didn't reply.
This is an excellent and comprehensive summary of pullup mistakes. I assumed that I had everything right but I have been doing a dead hang between reps (mistaking that for ensuring full range of motion) and also never tried chalk as I did not realise it can help my performance. Thank you.
No, drawing chalk is calcium sulfate or gypsum, sports chalk is magnesium carbonate. While calcium sulfate also works as a drying agent, you won't be able to grind it into fine enough dust to cover your hands without filling your skin ridges, which would reduce your grip instead of improving it.
whoa this is very informational! i dont think ive seen a better channel on body weight training! im constantly trying to feed my brain with knowledge. especially on form n full range of motion. Thanks!
it's not actually a form mistake since it helps engage your glutes, hamstrings and lower back in the pullup. It's only a mistake if you simultaneously loosen the rest of your core on the other side, particularly the abs.
I have been into calisthenics for 9 months now, and I was making the rotator cuff mistake. Thank you for identifying it, now I perform a bit better, and my shoulders don't hurt anymore.😁
Your videos are great. Your instructions are clear you speak generally with very little opinion mainly just fact. I appreciate your videos. Keep up the great work !
I hate crossed legs most. It both looks ugly and wrong as you said but people who does it somehow thinks it is normal and looks cool. Because i see people cross their legs even when there is vertical room to extend legs. WTF
MrPsychoPlayer i think the reason is that most people dont have any core streng and the bars a to low. So the only position to not touch the ground is with there legs crossed and raised up to ass. And then everyone does it because humans cant think for themselves.
MrPsychoPlayer The only pull up bar I have is at a kids park where i can grab on to the bar while havng my knees bent, i need to cross them up to my glutes
Kipping is my most disliked move. I blame Cross-Fit for making it popular. If they (they being Cross-Fir HQ) disallowed kipping pull ups, imagine how much more muscle the elite Cross-Fit athletes would have! I understand why they allow kipping currently, but if they said 'no kipping', I'd actually watch the Cross-Fit Games.
Years later and we still deal with the hated killing pull up just so you know I cant recall the last time a Kipping pull up was done at the crossfit games they do butterfly and it’s just a different movement it’s not meant to be strict pull ups they do however put in strict handstand push ups do you have a problem with that too so or is functional fitness the problem . Every games athlete can perform strict pull-ups it’s just not efficient let it go this subject is worn out
Crossfit gyms drill strict pull ups before any kipping. And any crossfit games athelete can do strict pull ups/muscle ups all day long. Unbelievable fitness and strength to be fair. I hate the hateing on cf just because of one movement having a kip. Get over yourselves and the snobery. The body moves in so many amazing ways, learn to train using all the ranges of movement. Not just limiting your range to a strict or nothing mentality.
Daniel, you're content and knowledge is awesome and special about you that your knowledge and practically shows on your physic. my brother started calisthenics an year before you're videos take a part of his progression. thank you so much and love to see your videos again.
Noob: *Goes to the gym in hope of getting a 6 pack and big bicep by hitting some of the machines they offer* Smart person: *Practices calisthenics to get strong*
PACK CHASE i never get why people are into machines except from lat pulldown and seated cable row its way better to do either free weight or bodyweight exercise than hitting the machines
@@PantaleonGeneral weights and machines help you get stronger faster. thanks to 6 months of gym bow I can do full back lever, one leg front lever and a straddle human flag, if I started only by doing calisthenics I wouldn't be here so fast, maybe ( and is a very bit maybe) I would be but definitely weighting 4-5 kg less than what I an now (67, was 60.5 when I started gym in januarry)
Following you for a long time friend, both you and your youtube channel grew up in a fantastic quality.Ill miss you and your videos one day when you stop making them.Peace and love to you.
Some pull up bars like the one in my gym are very smooth, and in the summer when its hot it can get slippery from sweat. Chalk gives a little friction, just enough to keep that slip from being the limiting factor on your max reps. This whole argument is dumb anyway, our goal is to train pull ups not grip strength. IF you want to train for a stronger go ahead and train grip, but to sacrifice progress on the pull up because your grip fatigues before your back and arms your short changing yourself. My also humble opinion.
Thanks a lot, I think many of these Pullup videos only highlight the obvious ones, while I've not seen others explaining the pulling arc one and a few of the others, which I've had as issues. Nice video :)
You are THA MAN! Ive just started my first week of your Begginer program and loving hit, ive been off any kind of training for a long time now and 123kgs atm and my last E centric pull up lasted a whopping 1.5 secs lol…baby steps tho…im committed to perfect form and patience though so glad i came across your programs.
My Calisthenics Programs:
👉 fitnessfaqs.com
By far, the most helpful instructions when it comes to pull-ups and common mistakes. Thanks Daniel! 🔥🔥
Your biweekly newsletters and HomeHero programme have opened my eyes to so much more in the world of calisthenics, strengthened my knowledge on techniques, form mistakes and training patterns.
Love from India 🇮🇳
half reps are the most annoying. And they're usually done by people who love to brag about how many pull ups they can do.
So much yes. People who brag about it usually either half rep or do the goose neck.
THIS!!
Yeah, Even on push-ups, a ton of people in my high school would be like I can do 60 push-ups then their push-ups are legit trash. Same goes for pull ups, kipping and half trpe
@@rinnx1238 I can do 40(wide arm push ups), are my push ups legit trash?
Otto Hakkarainen yes they prolly are
This guy is so good at pull ups he has a hard time doing them incorrectly
SO truee!
"If you're training in a gym that doesn't allow chalk, leave and go to a real gym" Hahhaa absolutely love that quote 💪👊😂so true!
ShadowStarMicah24 shots fired directly at planet fitness.
it's optional though
Why do they forbid chalk? Can a chalk buildup in the environment cause respiratory issues or something similar? Or is that just to decrease cleaning costs?
ShadowStarMicah24 lol!! I paused the video when he said this and went straight to the comments! God, this is the truth..
aaron brooks You're just like me 😂I did the same but no-one else had said anything therefore I felt obligated to drop a comment haha👍
Before he said "dont be cheap buy some chalk" I literally said to myself "some flour will suffice"🤦♂️😂😂😂
DawN-Sky lmao, all about the money
I was thinking just rub some damn dirt on your hands
@@echo_94 that makes your grip worse, not better
SpaghettiToaster it’s the same thing as chalk, unless you got some kinda different dirt. For me it works, dirt up then rub it in your hands
@@echo_94 It's not the same thing, chalk is magnesium carbonate, dirt is a mixture of all kinds of rocks, dead leaves and animal poop. The point of chalk is to dry up your hands without filling in your skin ridges for maximum grip. Dirt isn't a drying agent, in fact, it usually contains water, and unless you get lucky, it won't be the right particle size either. Maybe you're just lucky and your dirt happens to be just the right kind of dust. But in general, it shouldn't work.
Ok the buildings in the backround would look really nice with some trees.
They Shure would
Where is it?
Lol good catch. I now appreciate the random trees I see everywhere.
Erik Perik *top 10 things only professional Minecraft players notice*
@@raylyons4279 It's Caroline Springs in Victoria Australia.
''leave and go to a real gym" best tip i learned all day.
The tip about squeezing the knees together while keeping them bent and under the body at 4:50 is a game changer! It has immensely improved my control and overall power in the pull up. Thanks Daniel!
2:27 holy crap, that is the best form on pull ups i have ever seen, it's literally perfect.
I don't think it's perfect for building pulling strength, as to literally pull as hard as you can.
Im most annoyed by bros strapping a 45 plate to a weight belt and grabbing the widest humanly possible pullup grip "because it engages that lats more) and then they do 4 reps with 2 inch range of motion.
Matt Douglas why do you care ?worry about yourself
John Smith I think you missed the question at the end of the video, bro
John Smith Watch till the end dumb dumb
Valid point I laugh when I see that.
Lmfaoo 2 inch range of motion
According to this video, I have 3 mistakes, which I suffer and effected a lot, I'll correct them in my next pull up session.
1-I don't use chalk: My grip is quite strong so didn't mind chalk but my hand skin gets so hurt sometimes and I can't handle hanging from a bar anymore, so you're right, I'll start using chalk
2-I go to dead hang per rep: I started my pull up journey from working on my dead hang to active hang so I thought going dead hang while doing pull up is gonna be more efficient, bu it cut my reps therefore my back muscles not worked enough. I'll be on active hang when I'm doing pull ups.
3-I don't rest enough between sets: I do my first set and I cut my rest short more likely under 1 min. therefore next sets I can't do well my reps drops significantly. I'm gonna set timer and rest enough before next set.
Thank you Daniel, your video helped me much.
It's a shame pull up bars like that are so prevalent. It's so difficult for a normal height person to execute with decent form or a variety of grips/widths.
He's 6'1 I think, he already knows the struggle haha. It's true though, I can't do pullups without my knees bent forward.
What do you mean a normal height person? The taller you are the more difficult it gets actually..
@Dan Don Milo meant that the width and height of the bars is fixed (and so wider grip chins cannot be done, for example) and tall people can't hang fully if the bars are too low.
@Dan Don Of course. Persistence is key.
True, and where i live they are like 2.5 meters while im 1.66 meters which is annoying
I remember seeing this video 3 years ago. You were one of the first calisthenics youtubers. Thank you for being one of the inspirations that got me into calisthenics
Goddammit 3 years into calisthenics and I did pullups wrong the whole time! Well you never learn enough.
With hunched back I can do a decent amount of pullups but with thoracic extension and elevated chest I only manage 3 at best before form breaks down.
My ego just got shattered. Got to admit I'm embarrassed about only being able to do 3 with perfect form.
I can just mange 5-6 then all hell breaks lose. really frustrating, especially when you know that your body will not do as you want it to
same here, my numbers dropped by 1/2 - 2/3 but the fatigue is real!
Better find out about this 3 years in than 5 years in :)
mrnaizguy had the same some time ago. Got back to 8 reps without breaking
mrnaizguy join the club, I'm starting right from the bottom all over again
You can still go into a passive hang between reps. It will make the exercise a bit harder but it will engage the back a lot. Its not a mistake, it is an option.
Absolutely, just gotta make sure you stop at the bottom with the scapulas engaged, then drop to a dead hang.
i think daniel even recommends to go into passiv hang in his perfect pull up tutorial
hanging weight onto shoulders in full extension is not healthy for your joints. souce: hangboarding
@@atlasbailly5439 2 years later I agree with you. Even without weight passive hangs can damage your joints. It is not reccomendable, although there are sources that state that it is an option. Either way I don't reccomend it and think that the risk is not worth the miniscule amount of gains you are gonna achieve through the method.
@@masteranton5660 really? Is there a scientific research?
When you realize you've made every mistake shown in this video.
oof
Realising it is good though, half the people watching this probably do pulls with bad form but can't recognise it, I know I get sloppy some times.
Everyone did, whoever says he did perfect pullups from the start is lying.
Lolllllllllllll🤣🤣🤣🤣🤣🤣🤣🤣
HAHA 😆
The best part about having discovered this channel late in life is that I have 10 years of missed videos to catch up on. This is a gem!! I will be rewatching this for form correction in my own pull-up journey. Thank you.
Crossfitters disliked this video lol
His kipping pull ups are still better than most of crossfiter pull ups
KamClimbs mentioning crossfitters shitty kipping pull ups.
Crosshit! Where bad form is the norm.
they do kips to get their chest to the bar as quick n fast as possible
AutismAlert I love cross fit I'm 6'1 and 2lbs cross fit gets you jacked
The tips on engaging the scapula are very helpful. Especially the bit about moving your shoulder away from the ears. As soon as I tried that i realized that I haven't been engaging my scapula at all. I was moving my shoulders back into the position but I wasn't actually engaging the muscles. This explains why I've had shoulder pain and why I mostly feel a burn in my biceps when doing pull-ups. Thank you for the informative and succinct content. When people search for information on youtube, videos like this are what they are hoping to find.
I am one of those that cross their legs behind their back, so seeing this was an eye-opener.
Hi ! Great video ! I was really concerned about my rest perdiod. Since I do mostly high intensity (slow) pull ups, I was considering myself bad at recuperation because other mates told me to rest 30 to 45 seconds between series, and I was really out of strength. Now that I know I have to rest 2 to 3 minutes, I'm sure I won't feel bad resting so much anymore !
The pull up mistake that annoys me... is fighting against gravity only halftime ! I always say (for other exercices too) that performing the movement more slowly while controlling it the whole time is much better than exploding your way up then letting yourself fall back down.
Your videos are the best, well-made, and to the point. Glad you keep producing them.
There is dozens of "pull-up videos" on the internet. This video is head and shoulders above the rest. Professionally executed covering all aspects of performing pull-ups. No matter how advanced you are, you will learn something from this video. Excellent!
Hey Daniel, just wanted to say, you're the one fitness UA-camr that has the ability to motivate me on the days I don't feel like getting up and going to the gym. Appreciate your vids man
Edit: I was going pretty heavy on weighted pull-ups the other day, and I started feeling pain in my shoulder. This isn't common for me, any reasons why and maybe some adjustments I need to take?
Lorem ipsum Maybe it could be because your shoulders weren't prepared for the heavier weight, I'd say go lower weight wise, and do more reps then build up the weight and decrease the reps, also make sure you engage the scapula as that will keep your shoulders healthy? I used to get shoulder pain when doing weighted pull ups and I think it was because my scapula wasn't properly engaged at the heavier weight, doing reps of ten with weight and focusing on form sorted it out and my shoulder felt better after a few weeks, also make sure you have healthy shoulders in general without imbalances, for example make sure your rotator cuff isn't weak, scapular pull ups should help all round to strengthen your shoulder
RabidYeti
This actually makes a ton of sense. I will admit I somewhat start compensating when I'm trying to pull-up with 2 plates and even though I get the reps out, they aren't the cleanest. I need to check the ego and build back up the proper way. Thanks for the input, I'll definitely give it a shot.
Yeah, bad form with heavy weights isn't a great idea, hope your training goes well :) I did a 5 sets of ten reps for a while, then once form got better, got the higher weight and did 5x5, just coming back from an injury, and lower weight definitely hit the ego
Yusuke I'm your inner self
First time I saw this video was about a year ago. I was still new to exercising and bodyweight training. Eventually, I joined a gym - I built muscle, built endurance and, most of all, I gained a lot of practical wisdom. And it's amazing because now I can fully comprehend what you are teaching us, and I can put it into actual practice. Thank you so much, man! I love bodyweight training. There's no limit to the progress. Axé from Brasil!
You should do top 10 pushup mistakes
Isaiah DaRealist 1. If it looks like you’re humping the ground. Stop and git gud
I hardly ever see anyone properly engage the scapula in the movement. I see so many people pulling with their arms! It took me a long time to learn how to engage the scapula using dead hang scapula contractions and isolated rhomboid rows. It's made a huge difference. Love your videos. Have learnt tons. Thanks a bunch
Thanks for the great stuff. Next time in similar videos please use a split screen comparison of the right and wrong forms which makes it easier to understand the difference without going back and forth many times. Thanks for the great stuff
the tip with the knee squeezing fixed my pull ups tremendously! i now remain in a perfectly vertical position. i also realised that i was necking and rounding. the pull ups number dropped but i actually finally feel the correct muscles working. Thanks so much!
Great Video ! 👌👏
Bar Brothers when are you guys going to upload more videos lol
Τ λες να ξεράσω θέλω
John Smith lol they probably upload videos whenever they want.Thats why their subscribers didn’t increase as much after all these years.
fakest channel ever
@@unnaturalatrophy8073 how could u say that. their transformation is real and so is their progress. the bar brothers family are big af
i discovered this video weeks ago .. before no mater what i do i cant break my 5th pull but after watching your video i can now do 9 i really appreciate your guide
Loads of good visuals. How were the post tutorial DOMs on this one Daniel? 😂
i made some notes for myself, here for those who need it
*pull up mistakes and solutions *
goose neck - keep double chin action pull until the bar is level with the chin
hunch back - keep chest up
arc trajectory ⤴️ - keep the virticle motion⬆️
half repping - do full reps
droping to dead hang - use active hang when down with scapula engaged, think of pull your shoulders away from your ears
kipping - just don't do it
excessive pevis tilt - use neutral or slightly posteriorly tilted pelvis
crossed legs behind the back - legs directly below the body or slightly forward or the hips, actively squeeze the knees and ankles together
low rest - rest for 2-3 min
I cant do regular pullups yet but im getting into doing them. I just hate when i see people at my gym half repping and Swinging so im using an assist till i feel im strong enough
in my experience its hard to do pullups when youre tired, so it might be easier for you if you do pullups before other exercises
Josh Jones i was there before too with assisted pullups. It is so easier to move from band to band to regular pullups. I got much better form then someone that dont want to use band cause it is ’lame’.
Quick tip, if you're having time doing pullups try using a chair, or box to stand on so you'll be at the top of the movement with your chin over the bar. Do the eccentric motion, slowly and controlled. Eventually you'll get strong enough to do a couple of reps
At at least your doing it properly unlike them pussys
hey how many can you do now. I couldn't do a single pullup just 2 months ago. I started from negatives & hanging from top position, 3-4 times a week. Now I can do 7 with good form and full range of motion, trying to hit 10+ soon. Is muscle up good, I'll try that when gym opens
Daniel, the tucking chin in advice was the one i needed. Tucking the chin in makes huge difference in feel and body tension for every move(pull up, hollow body hold etc.) Thanks man.
These video was absolutley necesary great video .
Tqsm 🙌 watched this video today and actually find my mistake from a long time i was not able to increcease my rep but practising regularly my mistake was i was not keeping my scapula muscle active and used to do dead hang after every rep but now after applying some of your tips i am really feeling stronger. Great video
5:30 for quick review
Seriously now, this could be the best channel about fitness, workouts, bodybuilding on youtube. Thank you for this video! helped me a lot.
Hey, what a nice place for training, with a set of bars and apparels in good conditions! They "invite" you for training somehow, imo. Congrats from Brasil! 💪😃
Everything you say is useful , precise, to the point , no waffle , excellent, thank you
"If your gym doesnt allow chalk then leave and go to a real gym" I fucking love it lmao.
You have been improving my calisthenics exercises for years now!!! Thank you for this content Daniel. Sincerely, Daniel 👍
not pulling at full range of motion, this annoys me the most.
Its also the most common one
What if i do 2 pull ups fully but 7 not fully, isn't it better to do 7
its cheating yourself. If you can do only 2 with full range it means there is a good portion of muscles left out of the training. Intensity is KING
Volume is Princes
Why would you be annoyed?
FrostieBG Quality over quantity mate. If you didn't do the full range of motion of the exercise you shouldn't count it as a rep.
It's like my friends who pick a lighter weight when for example doing overhead presses, because they say that they don't think they can handle 12 reps with a heavier weight. But I don't give a crap if you can do 12 reps if you don't challenge yourself or if you cheat. I rather have you do 8 perfect reps while struggling on the 9th one and failing. You're not supposed to do 3 x 12 reps and call it a day, you're supposed to go to failure at each set, by picking a weight which you can barely lift (if at all) the 12th time. Because at the point you're struggling the most is where the actual muscle growth will come from.
It's the same with pull ups, the 2nd pull up that you're struggling with is where you're creating the most tears, because you're going from a fully stretched position to a fully contracted position. I recommend doing as many proper full range of motion pull ups as you can, and then when you can't do any more, use a resistence band or an assisted pull up machine, perform as many proper full reps as you can. Keep doing assisted ones until you can't do those with proper form anymore, at that point there's no use in doing cheated pull ups, because the muscles that matter are already tired anyway. By doing cheated pull ups you'll only get better at cheated pull ups because that's what you're training your muscles to get used to.
Remember this, your muscles can't count, they don't care if you do 2 reps or 20, they only care about how much weight you're moving. If you create enough damage, they'll rebuild themselves so they can handle the weight better next time you work out. if you're not struggling on your last reps then you're not forcing your muscles to improve as quickly as they could.
Dude, this video is really good made, im impressed! No stupid talk and useless long informations/explanations, excersisses are well shown, mistakes are good explained and a short summary at the end. amazing. thank you :) i totally like this style
"If you're gym doesn't allow chalk, leave, and go to a real gym"
Realist shit I've ever heard! I've always been a happy subscriber with you Daniel! Keep these informative videos coming, you inspire me to share the knowledge to everyone I know!
Best pullup video on youtube. No surprise coming from FitnessFAQs!!!
4:23 I crossed my legs at the back, never knew this one thanks . .
Half repping along with goose necking and kipping are all VERY common mistakes I see at the park every day. Very few people actually do pull ups correctly. GREAT VIDEO. I took some notes on some things I can improve on!!
I am having a hard time not hunching my back at the top movement of the pull-up, it's like i am rounding my shoulders unintentionally at the top of the pull-up, what can i do?
I have the same problem. I use resistance bands now and it feels way better. I guess we are just too weak at the moment to keep the scapular retracted :-)
ty for answering I will try it.
this
Jake McCoy is right but I am going to add this there's easier progressions for newbies, such as assisted pullups near the ground with legs for support. I'm not sure what they're called but I've gotten good results regressing to that to dial in the technique
One exercise will be a huge return on investment for you. Wall slides. Thoracic mobility + scapula stability in the range specific to your concern.
Thank you so much for this fantastic video on how to correctly perform pull-ups! Your tips have inspired me for years to focus on proper form. Over time, my own form has improved significantly-so much so that my muscle definition is excellent (if I do say so myself!).
I've also noticed how many people, with slouched shoulders for example, don't pay attention to proper form during their workouts and therefore miss out on optimal chest muscle development. Thanks to your advice, I've learned a lot, and combined with my own experiences, I can quickly see improvements in others when they adjust their training based on these tips. Keep up the great work!
5:30
I’m going to use this before my pull-ups tomorrow
I needed this, I had 3 flaws
crossing legs, pelvic position and the rest.
Thanks allot
Keep growing bros :)
Can you make a video like this on chest dips?
I always come back to this video to check if I'm keeping my form right. Thanks Daniel!
Chalk and a deep wrap around grip with focus on pulling elbows down and to the rear is everything.
0:56 How about clean up after yourself? There is one chalk user at my gym who gets chalk everywhere. On top of ubiquity, it gets sticky and brown from sweat.
Your Videos are amazing. Best i have found on youtube by far especially for calisthenics. This one checked my ego haha and I know its going to improve my pullups. God bless, your physique is killer and you have a dinosaur back. Inspiring. Never give up everybody.
Man I’m glad I watched this I’m definitely guilty of a few of these
This guy does his workout with such accurate form that he makes bad posture look like good posture
I guess Not using chalk is one I do based on ur video. My thought is that chalk is an asset .And not using it is totally fine .
Spot on Daniel!
HEEEEEEYYY BRUNO MARS LIKED YOUR VIDEO 2 DAYS AGO ! 📣💥 CONGRATS !!! 🙌👏✨
I see the same
@AllanBro I saw in the videos that he liked on Bruno's channel
yea. he has got like only 2 liked videos
@@kripeshlama6827 yes
@ensayofr You're hating
Keep in mind, not all people are created equal. Some have longer arms, shorter necks, better/worse shoulder mobility, etc.. What is natural for some, can be unreachable by others. So, if you are one of the unlucky guys/gals, unable to get your chin over the bar due to unique genetics - don't get discouraged! Just keep following this amazing tutorial as best you can, and you will improve your ROM and get great results. Cheers.
I didn't even know about the chalk! Thanks man i actually kept hurting my hands because of it xD
u dont get calluses ?
Lmao chalk helps alot. I dont use chalk and it does affect doing reps effectively
@@TheHideout0 yes i did xD
Hello man. I have to say I really like your videos and tutorials. You worked hard to obtain a stunning body and I can feel a great experience of calisthenics, yet you have a very humble and cool-headed approach about it. Thanks for your guideline and advices, by following it, I feel I can progress even more in a faster, smarter and safer way.
Chalk? wtf? Im a rock climber and I use it everytime.. but doing pullups at home... chalk seriously? why?
Like he said it's for more grip and can POTENTIALLY increase your reps
chill m8
cheapstake
It makes no difference if you don't lose grip due to sweaty palms or already have a very strong grip. It also helps more for women who are sometimes held back by grip strength in pull ups.
This guys advice is still good, but yeah no chalk required.
By far the best Pullup Tutorial, and how to and what not to do! Thank You so much Daniel!
When i do pullups i start with dead hang, engage the scapula and pull up, then I come back down and disengage the scapula going back to fully extended elbow dead hang. Is it wrong or should i not disengage the scapula but still have extended elbows (basically not going dead hanged)
Tiago Morais
If you go down controllably and then release tension to dead hang, it's even harder (and a good form). It's like your every pullup is the first one from dead hang. When people go up instantly after the moment they extend elbows fully, they regain some elastic energy from tendons, thus the exercise becomes a little easier. The faster you go down (controllably), the more energy you can regain. Your version completely dissipates this energy and also slightly lowers the center of mass, thus is the hardest in this regard. However, I'm not sure about the benefits. I think of it as unneccesary overperfection, because it's essentially two exercises together, pull up + shoulder shrug (I hope it's called so), and cuts about 1 rep in 12, but you don't need to listen to me, 'cause I'm no expert :)
It's a pity FitnessFAQ's didn't reply.
it's called passive hang and he stated it as one of the mistakes as far as I understood.
Wow - a video that’s informational, doesn’t try to make me feel terrible about myself, and brief? LIKED.
I don't chalk cause I wear gloves is that okay?
Yup
This is an excellent and comprehensive summary of pullup mistakes. I assumed that I had everything right but I have been doing a dead hang between reps (mistaking that for ensuring full range of motion) and also never tried chalk as I did not realise it can help my performance. Thank you.
Can I use a drawing chalk and crumble it into powder
HappyLongNose great question
No, drawing chalk is calcium sulfate or gypsum, sports chalk is magnesium carbonate. While calcium sulfate also works as a drying agent, you won't be able to grind it into fine enough dust to cover your hands without filling your skin ridges, which would reduce your grip instead of improving it.
OK thanks
I'm doing this exercize for 25 years every single day. ANd can't agree more what you're teaching here.
Do a face reveal
X-Ray-mond bruh
Raymond died for our sins
Keyboard Warrior "Omg Raymond is gone"
whoa this is very informational! i dont think ive seen a better channel on body weight training! im constantly trying to feed my brain with knowledge. especially on form n full range of motion. Thanks!
1:00
Can I also use gloves?
I can't see how I do pull-ups I don't have a mirror but watching this video helps me think about my form and make corrections for future workouts.
I admit I cross my feet. Now I know not to do that! Thanks!
same breh
it's not actually a form mistake since it helps engage your glutes, hamstrings and lower back in the pullup. It's only a mistake if you simultaneously loosen the rest of your core on the other side, particularly the abs.
@@Nuclearcx it is a mistake. You're tensing in two different directions. You want to transfer energy in one direction.
I've been crossing my legs for 6 years, I guess it's never too late to learn lol
@@acipshah damn that makes alot of sense
Definitely the kip up is most annoying. Thanks for this video. Super helpful. I used it today and my pullups went a lot better!
Since when did Bruno Mars like pull up bar fails?! 😂
I have been into calisthenics for 9 months now, and I was making the rotator cuff mistake. Thank you for identifying it, now I perform a bit better, and my shoulders don't hurt anymore.😁
That guy done thousands of pullups during video recording
Great tutorial, nice approach on the channel keep it up and will look forward to the next gem for my fitness journey, appreciate the knowledge
Bruno Mars liked this video look on his channel.
Your videos are great. Your instructions are clear you speak generally with very little opinion mainly just fact. I appreciate your videos. Keep up the great work !
I hate crossed legs most. It both looks ugly and wrong as you said but people who does it somehow thinks it is normal and looks cool. Because i see people cross their legs even when there is vertical room to extend legs. WTF
i totally agree with you
MrPsychoPlayer i think the reason is that most people dont have any core streng and the bars a to low. So the only position to not touch the ground is with there legs crossed and raised up to ass. And then everyone does it because humans cant think for themselves.
MrPsychoPlayer The only pull up bar I have is at a kids park where i can grab on to the bar while havng my knees bent, i need to cross them up to my glutes
MrPsychoPlayer I like it more
Wow, the gooseneck thing makes a massive difference. And here I thought my form was already awesome. Great tips, thanks a lot.
Kipping is my most disliked move. I blame Cross-Fit for making it popular. If they (they being Cross-Fir HQ) disallowed kipping pull ups, imagine how much more muscle the elite Cross-Fit athletes would have! I understand why they allow kipping currently, but if they said 'no kipping', I'd actually watch the Cross-Fit Games.
Marshall Emmett Washed up loser olympics? nah
Years later and we still deal with the hated killing pull up just so you know I cant recall the last time a Kipping pull up was done at the crossfit games they do butterfly and it’s just a different movement it’s not meant to be strict pull ups they do however put in strict handstand push ups do you have a problem with that too so or is functional fitness the problem . Every games athlete can perform strict pull-ups it’s just not efficient let it go this subject is worn out
Crossfit gyms drill strict pull ups before any kipping. And any crossfit games athelete can do strict pull ups/muscle ups all day long. Unbelievable fitness and strength to be fair. I hate the hateing on cf just because of one movement having a kip. Get over yourselves and the snobery. The body moves in so many amazing ways, learn to train using all the ranges of movement. Not just limiting your range to a strict or nothing mentality.
Daniel, you're content and knowledge is awesome and special about you that your knowledge and practically shows on your physic. my brother started calisthenics an year before you're videos take a part of his progression. thank you so much and love to see your videos again.
Noob: *Goes to the gym in hope of getting a 6 pack and big bicep by hitting some of the machines they offer*
Smart person: *Practices calisthenics to get strong*
PACK CHASE i never get why people are into machines except from lat pulldown and seated cable row its way better to do either free weight or bodyweight exercise than hitting the machines
@@PantaleonGeneral weights and machines help you get stronger faster. thanks to 6 months of gym bow I can do full back lever, one leg front lever and a straddle human flag, if I started only by doing calisthenics I wouldn't be here so fast, maybe ( and is a very bit maybe) I would be but definitely weighting 4-5 kg less than what I an now (67, was 60.5 when I started gym in januarry)
@@gursisingh1940 🐂🐂🐂🐂🐂🐂💩💩💩💩💩💩💩💩💩!!!!!!!!!!!
absolutely bro.....people who practice callisthenics are more healthy and fit than those of others
Following you for a long time friend, both you and your youtube channel grew up in a fantastic quality.Ill miss you and your videos one day when you stop making them.Peace and love to you.
1 month ago i can't do pull up, now, i can 5 with 3 reps , thanks
Ghozi Hirzansyah
How?? 😭
Training.
5 reps or 3 reps?
5 reps , 3 sets.
CeSayrise did he mean 5pullups total in 3 sets by any chance
😂
Thank you that was the best instruction for pull-up I've ever linked on to I will use it
...or maybe don't use the chalk and actually have some grip strength?
Exactly my words
bufIIk chalk is not really relative to grip strenght
@@EvanDonut Please correct me if I'm wrong, but in my humble opinion: less chalk=less grip=more grip strength necessary to hold on
Some pull up bars like the one in my gym are very smooth, and in the summer when its hot it can get slippery from sweat. Chalk gives a little friction, just enough to keep that slip from being the limiting factor on your max reps. This whole argument is dumb anyway, our goal is to train pull ups not grip strength. IF you want to train for a stronger go ahead and train grip, but to sacrifice progress on the pull up because your grip fatigues before your back and arms your short changing yourself. My also humble opinion.
Drop hand was one of my mistake I did , I think that really reduces the reps for me , thanks for the video
Who else came from Bruno mars liked video?
Me
Lol
Me
Me lol
Hahh
Thanks a lot, I think many of these Pullup videos only highlight the obvious ones, while I've not seen others explaining the pulling arc one and a few of the others, which I've had as issues. Nice video :)
My god my dad thinks he’s top shit because he can do 20 “pull-ups”
He is kiping like a mad man and quarter repping
I will let him have it though
Yeah, at least he's working out!!
Patricio Ansaldi
He doesn’t though
He just does this to show off every now and them
You are THA MAN! Ive just started my first week of your Begginer program and loving hit, ive been off any kind of training for a long time now and 123kgs atm and my last E centric pull up lasted a whopping 1.5 secs lol…baby steps tho…im committed to perfect form and patience though so glad i came across your programs.