Double Your Pull-Up Strength Fast
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- Опубліковано 31 тра 2024
- Welcome to the pull-up masterclass by FitnessFAQs. You will learn the best practice techniques for getting stronger. If you're a beginner first starting or someone doing weighed calisthenics, this video will help. Expect your strength to increase on pull-ups and chin-ups, helping you work towards the one arm pull-up and one arm chin-up. We explore the pronated pull-up, supinated chin-up, neutral grip pull-up on both the bar and rings. You will find how to train around pain if injured and general recommendations for improving maximum strength.
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Chapters:
0:00 Find Your Perfect Technique
0:20 Which Grip Is Best?
3:40 Arch Or Hollow Body?
4:53 Scapula Does What?
5:55 Tempo Explained
8:12 TLDR Summary - Спорт
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I am 77 and did 15 pull-ups, my personal best, a few weeks ago. Thanks to Daniel, I used rings to get stronger, primarily with the neutral grip for my pull-ups. I keep tight abs and my toes are pointing straight down. I breathe on every rep, pretend I am bending the bar toward the ground, and I also think about having my hands pushing toward each other. They are in a micro sense. Also, doing lat pulldowns help too as do Australian rows, I think dips are helpful too. Try tightening your lower body I could just about guarantee you’ll get two or three extra reps. If you do the other things I suggested and follow Daniel’s videos on ring pull-ups and you will get them. I can’t do chin ups, I get elbow issues.
I've got your back...Good one
what the hell give it back
@@frinpi7473just let it go you dun need it for backup
Give it back bro
Nah you dun need it for back ups tho
@@idrissawane2059what
It's crazy how easy he makes this look to a new guy
7:02 "enjoy this footage because you won't see me doing ugly reps anywhere else" lmao
What a Chad
I was thinking about crossfit pullups right away😂
Demo purposes only 😅
Now that's a flex! And the best part of it is it's totally true. He also never looks having some fatigue during a set. No facial expressions at all 🤣
Please Daniel do a podcast with K Boges. You are the 2 of my favourite
Thank You for the content you produce. I've developed a solid foundation of pulling strength by following your advice. Slow and steady.
Simply put, this video is pure “perfection”.. A1 gold standard in my opinion..keep them coming!!
Like the regular emails of training tips. This one is excellent - covers a wide range of techniques and lots of different modifications. Plus I love handstand training!
Adding weight is always easier than adding reps
Adding weight decreases reps, so you can build more strength and be able to do more pullups at your bw.
More weight is training your nervous system. Doing more reps is training to improve your metabolism with bioenergetics. You should be doing both. Never train one dimensional. Always train where you are weak.
I only have my bodyweight
@@YTStopCensoringFreedomOfspeech this should be a disclaimer all over the internet. people forget this
@@frog6054 easy, get more bodyweight
Thanks again for the content FAQ. Some nice motivation and info per usual
Very perfect physical moves for better training & stronger health
"I've got your back" -- well played
this channel is gold
agreed
Great video!!
thank you
Its like you know my elbow has been hurting from pullups the past two months. Thank you for the advice!
Get yourself some pull-up grips. Rings are contra-anatomical for your grip.
@@angelsjoker8190I don't know what you're talking about. Been using rings for years now and i love them.
Wow. Amazing video. I feel like I always learn something new to improve my calisthenics workout.
Thankyou watch our clips too
This is really good. You explained a lot about my pull up experiences. I always found the initial pull the hardest. Also, I was trying to maintain a arched back throughout the ROM and it felt so awkward. I subconsciously went back to hollow body on the way up. Gonna actively do this hybrid approach next time
Same brother!
Top content
Great video💪🏻
Thankyou watch our clips too
Good timing...it's time to improve my pull up strenght again. Due to gaining 12 more kilos and not training them with a good plan I'm stuck around 8 reps with bodyweight...again.
What rep / set range and how many times training per week would you recommend?
Getting better in pullups is a must for me, being able to do one arm pullups and muscle ups is a great goal.
Thank you for this video it was really helpful, but i was wondering whats the best way to increase your chin up numbers?because i am currently stuck at 3 really good form reps (could do more but with bad form).
potent as always!
I wish my local bridge had a climbing wall and jungle gym underneath it. 😢
all you need a tree branch my dude
great break down, thanks for adding theory examples with added weight..super useful video, currently hitting a plateau of 45kg x3 at 60kg bw
15 more kg until you can do a one armed
I've found that by far the most comfortable pull up grip is the "V" (some squat racks come with this). The reason is that it is very close to the chin up but doesn't force you to overly rotate your arms (which can be painful for some, unless you take an either too narrow or too wide a chin up grip, which then makes for worse levers). Strongly recommend. Note that gripping from the oposite side in a reverse V (overhand but again not having to rotate completely to a straight line) allows you to pull up with a very narrow grip, without your chest getting in the way and forcing you to pull "out and away" from the bar.
I find with rings so close to the anchoring point I'm able to lift heavier than on a bar, because I get to transition and always use the strongest grip variation in each part of the movement.
daniel, sir i appreciate and like your work and help. but is there a problem to switch on subtitles (automatic/english) for the audience? that it’s not/off in old videos - ok, but nowadays - give it a go.
Great, shows how to do it , but how many reps or sets and days to get stronger....as in more reps per session??
That's a super cool location!!
Do you think that retracted wide grip pull ups make front lever progressions easier?
Make a video on muscle imbalance, like during pullups, I have noticed one side is growing a bit better than the other.
Great content, as always 💪 As I've been watching you performing really heavy chin ups with relative ease I thought about Poliquin's structural balance theory. What's your take on it? Do you consider it important to aim for those percentages, eg chin up should be 87% of 1rm bench press? Is your pushing and pulling strength balanced?
Would you recommend ring eccentrics, for pullups, if youre a beginner and really tight?
amazing❤❤🎉🎉
Thankyou watch our clips too
aspiring to look this good as daniel in his black polo
Nice biceps bro
I train pronated grip because that's how I want to perform. You can't always wrap your hand behind (or even get your thumb over) - sometimes all you can hold on with are your fingertips!
I'm really glad you mentioned about what happens normally is ou begin in arched back but end up in hollow. I had been noticing this but battling against it, esp towards the end of a set, the body didn't want remain in arched position at the top of the move as it didn't have the strength. I have been struggling to move beyond 12 pullups since I tried to maintain the arch throughout the entire move. So ending up in hollow is ok then?
In the future would be nice to have a vid about golfers elbow. Even if I am a strict form enthusiast I got injured by pushing a little bit too much and the recovery is taking soooo long 😅
Will try the rings when the pain is gone. Thanks for the video
Rings are contra-anatomical (the curve goes in the opposite direction of the curve of your hands), so load in your hands is not evenly distributed but more force is put on your index and pinkie and subsequently those outer tendons which lead to golfer's and tennis elbows. It's better to get yourself some anatomical pull-up grips where the curvature is aligned with the curvature in your hands.
Explains why rings irritate my elbows.
Does the height of the pullup bar matter? For example, over the door frame, pull-up versus a pull-up tower.
Nice 👌👌👌👌
I get stuck when I try to put my scapula and shoulders in the correct position at the bottom/full elbow extension
My golfers elbow pain went away instantaneously when I really focused on keeping my elbow inward instead of subconsciously cheating them outward (which I believe exacerbates or even causes the golfers elbow....)
As a.don key that loves pull ups I needed this.
#1 tip for chin up gains. LOOSE WEIGHT. All the world record holders for chin up reps and bar hangs are ultra light. Body weight ratio of muscle to other tissue is number one. At 200lbs I can do 10 chin ups for sets. At 215 I can only do 2 -3 chin ups .Good luck
I can confirm, dropping 2 kilos in the last month insanely increased my performance in calisthenics.
Very true
But I want to build muscle
@@frog6054 That's fine. It just depends what you're going for. My son can do tons of muscle-ups but I can outlift him any day and I can't even do one muscle up so it just depends what type of muscle you're going for
That means the 215 you’ve gained is pure fat lmao. If you gained more muscle than fat your reps should be going up. I am 185cm (6’1) and 85kg (187lbs) and I can do 20 pull ups. I was never able to go beyond 14 reps when I was way lighter. I gained muscle and strength and my reps went up.
what is your chinup/pullup routine?
Thank you very much. I am determined to do more than 20 Pull-Ups. I am 67 years old I'm looking for any tips I can get.
Thankyou watch our clips too
Key points From me :
Find your own Technique
Find Your Grip :
Supinated (Chin-Up)
->Do this if you are Healthy
Neutral Grip
->2nd option if u are not Qualify chin up requirement
Pronated Grip
->Least Recommended, Top-Half Is Difficult to dominate
->Wide Arm Pronated Grip Pull Up is Way Harder,doesn't mean u can't progress it
Arch or Hollow(Straight Body)
->Focus on what u can Control and progress on it whatever work for you best for you, u can choose whether it's Arching lower back or hollow Lower back Pull/Chin-Up
Scapula does What?
Transition from Protraction and retraction Fast, this is the secret behind daniel & students strenghf comes from
Tempo, Pause or Explosive
Explosive : Do it Faster on Concentric and control on the way down
Pause : For those who afraid of injury
Range of motion : elbow extended at the bottom and Scapula retraction is good ROM
💪
👉🏻 Do you feel like your one arm is quite dominant in pulling that you feel tightness in that arm after workout??
Do you think weighted chin ups can transfer to improving the front lever or would i need to work on weighted pull ups to see any benefit carrying over?
Wouldnt pronated grip have better transfer to front lever and muscle up?
I just injured my shoulsir I'm gonna try The neutral grip
I've been dealing with shoulder pain due to bicep tendonitis and neutral grip pull ups and chin ups do feel much better than pronated pull ups, they don't seem to aggravate my pain as much. I also bought rings so that my shoulder can move more freely.
I hurt my neck doing weighted pull ups. Any tips on avoiding that?
I’m just as strong on ring pull ups as straight bar, am I doing something wrong 🤨
Rings are not necessarily better for golfer's and tennis elbow because they are actually contra-anatomical for the grip. They are slightly U-shaped while your hands are inverse-U-shaped when gripping for pull-ups, that means load is not evenly distributed in your hands and there is more force put on your index and pinky fingers and subsequently tendons.
That's how I got both, golfer's and tennis elbows. Only after I got myself specific pull-up grips with slight inverse-U-shape rounding, it got significantly better.
I'm not a physiologist or anything, but shouldn't you be able to avoid tennis elbow just by doing a little bit of hand expansions with elastic bands?
I realy like your channel and follow you for over 6 months!💪
Can u pls do a video on the importance of rows in a back workout, and the best ways to do row exercises in a calisthenics?
Say I’m on 7 out of 10 pull ups but the last 3 (which gets me to 10) my form goes off. Is it better to only go to 7 and eventually 8 and work up to 10 with strict (still enjoyable) form rather than go to ‘failure’ or until form goes off?
I can do 6 chin-ups, but not a single pull-up rep, with proper form from a dead hang position starting point. I'm just curious, does that mean my back is very weak and that my biceps is what's carrying me so hard on chin-ups? I'm 84kg bodyweight, and training heavy for me on lat-pulldowns is 42kg. Other than resistance band assistence, any back exercises you can recommend until strong enough to do pull-ups? Or is resistance band pull-ups the best option?
1. point your feet slightly forward and tighten the core
2. practice a few reps of pushing down your shoulders/shoulder blades from a dead hang, basically not letting your shoulder touch your ears
3. While holding the bar at shoulder width, try to push your hands towards each other even if they arent moving
Negatives are a good way to build muscle and strength with pull ups. Just make sure that you do them slowly and take adequate recovery time/rest days.
Not an expert or anything, but I think that's extremely unlikely. I think it's more likely that it's your brachioradialis and brachialis that are comparatively weak, not your lats.
Train rack pull-ups!
What if you are training for the muscle up?
just got the BBR. on day 3 have never been this sore LOL
When can I add weight to my pull ups?
I don't get that high over the bar. How can I work on it?
I train for about a year now and for the last few months i'm always sitting at around 8 pull-ups, no matter what i do it doesn't get more. I tried:
- Adding weight -> i just can do less with weights and it doesn't get that much more
- Adding sets (5 sets x times per week, instead 3x3)
- Adding negative pullups after failure
- Greasing the groove style training, where i always do a few pull-ups when i walk past the bar in my living room
I'm starting to belive my body just can't get any stronger
It takes time, don't give up! Stick to one method rather than switching frequently. This is a good routine:
ua-cam.com/video/gQZ6rcKRP1Y/v-deo.htmlsi=zW7SfR5LSSLnu4u2
I can’t pull my arse out of bed, watching this video sent me back to sleep
What about for front lever
Sir plzzz Hipsloss exercises
Can you do a video on tactical pull ups and its benefits?
tactical? as in commando? (hands together in neutral wrist)
Why no half reps? They seem to be very popular for push and especially pulling days
Pretty sweet bouldering wall in the background. Is this a park??
Yes it is Footscray Melbourne.
@@Austin-jq7rw That's cool.
Wanna learn calisthenics 💪
When I'm doing pull ups, I don't feel my back working; instead, I feel like my elbow joint is working. I can do a dead hang for 1 minute. I'm doing hollow body pull ups for 4 sets at 70% intensity with 2 minutes of rest between sets. Then, I do the same with chin ups. My grip width is a little wider than shoulder width. Should I bulk or cut?
while at shoulder width grip on the bar, try pushing your hands together even if they arent moving. Additionally, in a dead hang, do a few sets of scapular pullups first where you are pushing down your shoulders/shoulder blades away from your ears before engaging your elbows. Elbow pain means you are flaring out your elbows too much to compensate for the weight. A personal philosophy of mine is to NOT cut just to achieve a task bc is it truly my strength or just less weight? I am 5'8 175-178 pounds and I can pull up an additional 60 pounds for 5 reps at best.
Also, I believe in working antagonist muscles on the same day so instead of doing pull ups and chin ups on the same day, I do pullups and pushups on the same day and save chin ups for another day. the idea is getting working out the same muscle groups 2x within the week instead of just once.
@@ronalddoung1098 thanks a lot, I didn't think pushing hands could make feel my back.
@@ronalddoung1098
I do pull-ups and chin-ups twice a week (pull-ups 3 times), and on the same day, I also do push-ups and dips.
My elbows are almost touching my sides(something like 12 degrees).
I will try to push my hands together maybe it will help me.
I keep my elbows close to my sides (at about a 12-degree angle).
So, if I stay at my current weight (eating 2400 calories) and continue working out, will I see changes in my physique after some time?
And I think my back rounds when I reach the top.
make us how to progress pull up in 2024 please
my man was AFK during those basic chin ups haha
I tore my rotator cuff years ago and still have instability to this day. Will i ever be able to train to a one arm pull on the injured side?
You need to be doing 5 mins total of hanging a day plus some external rotation. Check out Dr Kirsch for more. Cured my shoulder impingement. Dr Kirsch believes hanging can cure 99% of all shoulder injuries
So it's supinated grip, not pronated, that causes golfer's elbow? I do both, but they both seem to but uncomfortable stresses on my joints & tendons, compared to D-handles. And golfer's elbow takes so damned long to subside, that it is hard to tell what is causal.
I had bad golfer’s and tennis elbow on both arms and I healed them to a better state by incorporating farmer carries and slow eccentric chinups. The chinup method was also supported by Mark Rippletoe. I put it into practice and it worked for me. I’d start with jumping to the top of the chinup position and slowly lowering yourself down. Then build up from there.
Dude how much do you weigh?
Ignoring this video is about strength. I don't have immediate access to a pull up bar and use rings for pull ups. After great 3 sets of weighted pull ups my teres major/minor area at the tip of my scapula is falling apart the next day (DOMS) and my lats ... don't feel anything ... it's like they didn't workout. I do try to put my rings as wide as possible, pull as high as possible, but I wonder if I'm missing some important cue ...
The general advice is to focus on moving your arms in front of you. Look at lat pullovers for inspiration; the upper arm motion should be sort of like throwing a baseball, emphasizing the stretch at the bottom and "throwing" the rings forward/down, which will actually move your body backward/up. You can even lock your elbows at 90deg and try to get up just by rotating your shoulders (rotating your upper arm downward), just to try to isolate and feel the lat part of the motion. Hopefully that helps!
Not an expert or anything, but putting the rings wider shouldn't really target your lats more. Indeed the further your hands are apart at the bottom, the less your lats get stretched. Not sure how much of a difference it makes in reality, but if the lats are the problem you might want to choose a more narrow grip and focus on the lowest part of the movement.
Is the chin up a good progression towards the pullup?
My current level for progressing one arm pull up is weighted pull ups +22Kg (I'm 72kg). Should I go for more? It's 30% of my body weight extra
Im also training for OAP. I can do a little under 50kg ekstra last i tested 1RM (76kg body). And i still feel like i need more strength for the OAP. I definitely need to train more specific too, but my goal is about 75% bw (around 60kg) which should make the OAP doable. I've seen a few videos where they recommend getting to 5x5 of +50% BW. But there are also people just training OAP progressions and getting there.
@@jeppedamgaard2251 And are you able to even slightly bend the elbow on OAP? Two years ago I was able to do a half rep on my right arm (from the bottom to 90 degree in the right elbow), but still zero with left arm. I trained with "uneven" pullups and lowering my other arm
@@Endrju21 Last i tried, though it was after a long climbing session, i couldn't get started from complete dead hang. I might be able to do some of the range, but haven't tried.A few months ago i tried to test how much assisting weight i needed from a pulley system. It was 7,5kg R and 10kg L. It doesnt feel like much, but i think the last Kilos are gonna take a long time (maybe a year) to conquer 😅
@@jeppedamgaard2251 smart - to use the pulley system for measurement. I'll try that. I'm worrying that I'm not going to even my left arm strength. The difference between my left and right arm is too big :/
Should I keep doing half reps etc. after I can't get my chin over my hands?
If the goal is muscle building, stretched partials are proving effective, yes.
Yes muscle building AND building up how many chinups I can do!
Is it alright if i train for increasing both pullups and chinups ( and inverted rows ), train for both on the same day . Or should i do both these exercises on different days to increase my gains. I simply want increase my basic pull strength before learning any skills. Can someone pls help me
you should try to aim for 15 - 20 sets of the same muscle group within the week. All of my movements are primarily compounds and hardly any isolated movements, so even though I am working out biceps, the lats are also engaged. I split mine between 2 days.
Tuesday: biceps/triceps/shoulders
Friday: chest and back
that way I hit chest and back on tuesday as well and vice versa
@@ronalddoung1098
I prefer to do back and biceps (pull up / chin up / rows), chest and triceps (dips / regular, diamond, archer push ups, pike push ups for shoulders).
Whenever I do any back exercise I always fatigue in the brachialradialis part of my forearms. Any tips?
Weak grip
@@Oda-xb5hy idk I usually have a pretty strong grip
@@GrowWithAntonio can u hang for 2 minute
@@Oda-xb5hy I just tried it, very difficult but managed to get 2 minutes.
Use a high overhand grip and rest your thumb against the front of the bar, you`ll get less forearm activation
Don't mind me but in the thumbnail i noticed chin up
Programming?
Is It a public free Place ?? With also a climbing Wall ??
Yes, free
No half reps?
Are you willing to debate Milo Wolf on that one? : 3
so... how to i double my pullup strength fast? i already do all this and have been stuck for 5 weeks..
Might have to eat more protein and or calories, and make sure to get enough sleep.
5 weeks isn't that long. Did you deload during that time and test your PR after the deload?
Home workouk for glutes
Wait so I should stop doing wide grip pull-ups ? But those are the ones which activate my back muscles the most :(
At shoulder width grip, try to push your hands towards each other on the pull up, even if they dont move
@@ronalddoung1098 thanks for the tip brother, I will give it a try tomorrow
No if it works for you, do that!
They might be best for you, that's impossible for anyone else to tell without looking at you.
It's just that in general, the wider the grip, the less your lats get stretched at the bottom. So everything else being the same, it's probably smarter to do narrow grip most of the time.
Your demonstration of the stretch reflex is wrong. It doesn't occur at the top of the movement, but the bottom, with zero pause in the bottom position. You can pause at the top, not at the bottom.
Can you make a vid on the differences between weighted belt and vest (if there are any) and when to start weighted calisthenics?
after 3month ago peek week biceps curl not corporated expired.
ok, but how to increase pull-ups, you are mostly showing chin-ups
What is kipping?
Using momentum / swinging your body to make the exercise easier.
@@joostfloot5279 thank you 👍
I've tried everything and can't get past 9 pullups, I'm 185cm and have long arms but train pullups 2/3 times per week but stuck on this plateau for a over a year 😢
Do you get pumps?
I'm in a similar situation. First correction I'm going to implement is chasing pumps.
You can also try to do long length partials.
It's unlikely from an exercise science point of view, but you might also be over-trained. I've had PRs after not exercising at all for a week or two.
Neighbor buys big gate so you buy a taller pull up bar 😂