How To Use Resistance Band for Pull Up Progression - WOD Nation coach Barry @ CrossFit Chiang Mai

WOD Nation coach Barry from CrossFit Chiang Mai...
Today we're going to discuss how to use the WOD Nation resistance band to progress with our pull ups. Many athletes cannot do a full pull up on their own so we use the resistance bands as a way to assist our athletes in CrossFit.
The first thing we need to do is to choose the right weight of band. TAKE A LOOK AT WOD NATION RESISTANCE BANDS HERE wodnationgear.com/collections/... .
You want to choose a band that "assists" you, not one that does the pull up for you. The lighter the band, the less assistance you will be getting.
1. Choose the proper resistance band
2. Loop the light or heavy resistance band over the pull up bar
3. Have a coach help you get the band on your foot and hook the other foot over the top of the exercise band
4. Engage the lats, rhomboid and the scapula to do as many pull ups as you can.
5. Be sure to get a full range of motion.
We suggest you do this exercise as close to daily as possible. When you can do 10 full pull ups with one band, its time to move to a lighter band.
• How To Use Resistance ...
pull up workout
pull up beginner
pull up crossfit

[@CraigMcClellan]

Finally a video that gets right to the point, covers everything with no fluff or wasted time. Thanks for a perfect video.

[@moneyfornothing3264]

Yes! Even has the girl!!

[@fishtopher495]

With a perfect response so people don't waste their time with other vids! TY

[@VwapTrader]

@@fishtopher495 You’re welcome bro, Craig was My old account until friends in the neighbourhood caught onto My conspiracy theory posts.

[@noglenogle]

Echo that

[@salmaescallon558]

@@fishtopher495 you

[@sharencuster6252]

Thank you so much for these great tips, I am 64 and I have a ton of goals but 2 of my main goals have been a one arm push up and pull-ups. I finally can do about 20 one are pushups but I left the hardest for last the pull-ups. Now I can begin. My husband 72 can do a ton of pull-ups, I am so jealous...but he is going to help me with these tips to reach my goal...thank you, so awesome!

[@stephenrothman6058]

How do you even work toward doing a one arm pushup? Do you just start by doing lots of 2-arm pushups? Is your body positioned differently, for balance, like leaning toward the ground with the hip that's on the side of the arm you are using. Can you do them with either arm?

[@sharencuster6252]

@@stephenrothman6058 I started with working my way up to a true standard push up, once I was able to do them correctly, I just started with like 3 one arm push ups with my right arm, I also remembering I fell on my face, however, every other week I would add a push up, within about 6 months, I was able to do 15, then another 6 months, I got stronger and was able to do 28, but that was pushing it, now I do on average 20. Yes my body is positioned a bit differently for balance, and yes I can do either arm. Left or right.

[@thedeester100]

Bands are awesome. I had a pull up bar for 3 months doing the hanging and lowering exercises. I still couldn't get half a pull up. Since getting bands a month ago I have improved. Anyone that says bands hinder you or are just an expensive gimmick are wrong IMO.

[@southernchelz]

Me too! ANW Jessie Graff had a demo on her instagram. Boom! First pull up in three days!!!

[@tek7687]

southernchelz What demo?

[@YouCanCallMeReTro]

Evil Genius They're only a hindrance if you can do a pullup with good form. If you can't then it is probably the best thing you can do since you can get the benefits of the exercise and eventually work your way up to not having to use the bands.

[@timo4258]

I've been doing lowering and hanging for 4 months. At the start I just dropped down without any resistance because I was too weak and heavy. I still cant go up at all if I start from down. Finally caved and ordered a blue heavy band today.

[@apuuvah]

The truth is, you should always try to start with a couple of the heaviest sets to failure, after warmup. Which may be bodyweight chin-ups or pull-ups or even with additional weight. Reps mostly 6-8 if you want muscle. Resistance bands are great for speed work (ie. power) or to give you a few more reps per workout for hypertrophy.

[@lfamvs5520]

I just got pull up bands for Christmas, I’m so excited to work towards my very first pull up with the help of these bands!

[@jonathancraddock6276]

As a former bodybuilder, this is great info for the novice!

[@FitFazal]

Told my body-builder friend about Resistance Bands. Hope she watches this video and learns how to use bands to be able to knock off this pullup movement. As always, great video @CoachBarry.

[@rustyshackleford4117]

Perfect, going to start using resistance bands for one-armed pull up training

[@DakovP]

Nice camera work there guy 1:46 really got a good shot of the pull-up…

[@aston9843]

yeah they were doing pretty good keeping it professional then the camera man went off script

[@ftmenter9904]

Very handy product to start out with pull up / chin ups and build up your strength & confidence. Like the instructional video too!

[@lizagil6060]

This is so nice and helpful. Thanks for sharing this!

[@HealthCoaching]

Great to have different levels of resistance.

[@kapablekid]

I chose this video because it's straight to the point. Thank you

[@AUpperman33]

I'll definitely need these for pullups

[@Kyoto99952]

Thanks. Not a long blablabla 20min monologue but a clear and short instructional video. After 2 min I can do pull ups with the band.

[@melba303]

Nice video, helped me start up with my first band (purple as well).

[@anniehof6160]

Never knew something like this existed! What a concept!

[@apuuvah]

A bike ride or walk with a backpack with gymnastic rings and resistance bands in it to have a workout where ever you can hang 'em. Street workout or backwoods.

[@davekettner]

I'll need this for my workout! awesome!

[@makayla.whayla3477]

Ok but, pull ups have to be such a powerful exercise, I love the idea I’d like a resistance band and get creative!

[@spesialek]

Thank you very much, this is great info. This certainly seems superior to the kipping pull-ups that seem to be popular in Cross Fit.

[@valynsriveroflife6934]

Wow! Now that's a workout.

[@lovefetish100]

Thanks for the instruction. Can't believe that I have been using it incorrectly this long.

[@ilovetocook5957]

Really Helpful, thanks!

[@JhalmanDas]

Great training for Resistance Band.

[@kellipryor6445]

Finally a video with someone my size! LOL thanks for this. Super helpful!

[@arthurbillington]

These look pretty awesome!

[@ChrisToal]

Good explanation, good exercises

[@danielvaudrin1115]

Perfect! Thanks for the info!

[@barbzingale2636]

Cant wait to get started 👍🏻

[@redcloud5813]

Thanks for the great tip!

[@ngtutorials2780]

Insane vid bro keep it up

[@husain3190]

thank you for showing us how to tie it

[@barbararoll1]

i like to stay fit and these would be great. i feel i understand these bands better now. i like to see its for girls and guys. promising...

[@tjblackmore7863]

Love chiang mai!

[@lizagil6060]

this is cool.. very handy and helpful.

[@EddieB_FNVGIS]

Interesting product!

[@halshearer7012]

Great bands, these will help with my rehab!

[@lukegittens]

Reebok socks and Adidas shoes. You almost got away with it.

[@frankfrankenstein2893]

too bad that reebok is owned by adidas

[@general0san]

Nike top.. free ADS!

[@shengalang5363]

Who gives a shit lol

[@arthurtansey8247]

Why couldn't these have been around when I was in jr. high. I hated pull-ups. This would have helped with the confidence in completing a series of pull-ups.

[@phug0id]

Agreed! I was quite a bit more heavy in high school than I am now... I could never do 1 pull up back then and just struggled and struggled... these would have been great

[@TubeScrewed]

Thanks guys.

[@Nintentional]

Thank you!

[@Tarmantarmant]

Nice video content

[@limerence8365]

This is helpful. I have a pull up bar but all I can do is hang from it and I want to do more.

[@alicia03]

This might be a dumb question but when using the band does it matter if you alternate legs? Should you alternate legs when using the band? Bc I’m worried if it causes some imbalance

[@Bextra242]

I can do two pull ups, wich band do u recommend to me?

[@benhabeeb9154]

Hey, I usually do 1 set 8-10 depending on how much I squeezed at the top and how slow info negative, then I do my other sets with the band's so I can make it to 10 reps and squeeze at top, is this better then not using the band's? Otherwise 3rd set would probably finish at 3, I feel more of a burn using the band's and continue ing more reps

[@marioavaughn]

I could have used this when I served in the US Marine Corps. I eventually got very good at knocking them out with no problem. Semper Fi

[@jooshualewis1872]

I’m currently doing 6x6 with the green resistance band I’m waiting until I get 6x10 or 6x12 before I move down to the purple resistance band

[@henrymartinez4576]

Quick question, why is that the band has to be not in the center, but next to the right or left shoulder? Just curious, also does it make different using the left foot instead the right to hold the string?

[@puffball3907]

Do pull down help build up to get to pull ups if I incorporate them into my back work out?

[@nirmalsurendranmenon7049]

Hello Coach. I am using the green band but I am not able to get my chin up the bar, but I am able to do a pull up far better than without using any band ...so is that a good beginning ? I am 244 lbs

[@stevesutton772]

Guys thanks guys

[@jamestehuna3553]

I have a question regarding the foot position in the band - Why only one foot, instead of two feet in?

[@shullupshh6086]

Thanx

[@AnalyticalChick]

When you use the big bands, how much does that "take off" what you actually weigh? Like my largest band says 60 to 170 pounds. Does it only take off 60 pounds, right?

[@kavankomer3048]

For a beginner having body weight 65 kg which resistance band should I use for pull ups? By that I mean how much resistance in kgs should that resistance band be? I can't do a single pull up.

[@trevapaul]

I had a pretty hefty band for my bulk and It took me a while to figure out how to pull down the band to get my foot into it- looked like a broke legged stork

[@theponsway]

I am trying to learn how to do pull ups. I usually do that before a bouldering session 2 to 3 times a week. I usually do 5 or 4 pull ups with the band and repeat that about 3 times. I have no idea if this will help me or if I should also do other exercises as well.

[@rashs6302]

sorry i know this is 3 years late, how did it go? i'm also a climber (just started) and i was wondering how often i should do pullups

[@sfeldman25]

How often and how many sets should you do with banded pull-ups ?

[@samerashah6025]

omg wish i had those...

[@saw9634]

So you have to strech them after you get it?

[@autumn1231]

I used to live on the pullup bar. Well pullups were partially responsible for tearing my labrum....2 surgeries later my surgeon (NFL team doc) said NEVER go to full hang when doing pullups.

[@vincec727]

autumn1231 i tore an a lower abdominal hanging on the bar

[@autumn1231]

@@vincec727 ouch that sounds bad. hope you're doing better.

[@user-qm9wd3pg1t]

All i have is the large blue one, can i use it ?

[@humu1669]

come to brazil

[@thebourg]

Yea definitely need a helper with these. Just tried doing it by myself and almost walked myself in the face with the band

[@tirthadhamsahoo3686]

which colour band is suitable for 69 kg??

[@givaldopassos1479]

Boa tarde eu sou Givaldo daqui de Sergipe queria comprar uma borracha nessa para mim poder fazer barra fixa como é que eu faço para comprar qual é o endereço quero comprar uma barra 10 ok

[@thubkanq7002]

God loves you❤️

[@jasonswift7098]

Are the band colours universal worldwide for the resistance rating like is green hard resistance in the UK where you are and light resistance in another part of the world?

[@AnalyticalChick]

No, band colors vary.

[@krad4668]

The band i use is too heavy what should i do?

[@decmadine]

I just want to say i've only come over the dark side of crossfit cause I dont have a pullup belt and this video looked like it may help, please bodybuilding Gods do not smite me or take away my gains

[@Dankyjrthethird]

that band is gonna slip and slam you in the face or in the nuts just do negatives

[@sleverlight]

Can you do this alone?

[@teekay7460]

What bands are you using?

[@stephenrothman6058]

Never mind the brand question. I see you have your own and they get 5 stars from 106 reviews.

[@morinbaptiste636]

This set comes with 5 bands of varying resistance, a storage bag, kzbin.infoUgkxS7ex6L4sMqpaTn4LnBPyBmRQsSingL8y a small pamphlet with some sample exercises, and an access code for an online workout video. I haven't viewed the online video, so I cannot speak to the quality of that piece of the set. However, everything else is perfect for what I was looking for. The bands are durable, and the resistance strength varies enough between bands that they're each useful for different exercises and provide a great challenge as you gradually increase the resistance level for certain exercises. The only band I don't use very often is the lowest resistance band, but even that is nice for exercises that target weaker/seldom used muscle groups.

[@user-ll4wc9sh4j]

Keep pulled high up

[@stephenrothman6058]

That was helpful about crossing the feet over. I always tried to get both feet in, but your way looks easier as well as safer. Do you recommend a brand of the bands? Somehow I lost mine. I just installed a new bar hanging from some 2x6. In my 20s-30s I used to do 10 pull-ups with hands facing away from me and then 10 more with hands facing me (bicep curl). Now I'm 63 and can't pull up once. I'll need to start with one of the easier bands. Goal - back to 10 and 10. Maybe in a year? Until the bands arrive, I can just climb up on a ladder and do negative resistance on the way down.

[@Newtttton]

status update? be honest lol

[@stephenrothman6058]

​@@Newtttton I got the WODFitter ones. I started out using BOTH of the two heaviest bands, one on right foot and one on left (minimal weight left for me to lift myself). Could do three set of 10 like that. Then went to Blue (easiest) band for all three sets. Then green (second easiest) for first set and blue for next 2, then green for two sets and blue for one then green for 3 sets of 10. I had gotten around to using middle level band (purple if I remember?) for one set of ten and then one green and one blue for last set. At that point I was able to do around 4 pull-ups unassisted (palms facing away - harder way), if fresh. All that took around 3 months. So not bad. Then I fell off the wagon. Not sure why. Coronavirus put an end to my gym trips (I'm 64), but I had a bar at home, just seemed to lose focus. Also was selling house and moving. After moving I have been more focused on finding places in new city to play soccer, and on running and biking the many trails available here, than on my strength training. I moved to a building in Redmond, WA with a pretty decent gym, but no assisted pull-up machine though. I plan to re-start using the gym regular pull up bar and my assist bands - though I'm sure I will have lost a lot of what I gained. When I pulled out the old Wodfitters bands, the heaviest one immediately broke. They had been working fine when I was using them actively, and I think it was from sitting in the closet for 9 months stiffening up. I bought another set, going with Wodfitters again. Will start again soon.

[@Cerehum]

How can u use these bands without a partner?

[@stephenrothman6058]

@@Cerehum I have moved now and don't have my own bar anymore (but now have a gym downstairs). Anyway, I put an ordinary kitchen step stool about 18 inches away from the space right under the bar and bands. Standing on that, I'd put my foot into the bands and grab the bar and do the pull-ups. The step stool was close enough to get me up for the first rep, but far enough to way not to interfere with my later reps. For safety, I also had a 6-8 inch flat platform on the ground beneath the bar. I used something I had around that was designed for agility training (step up, step down, etc). Oh it's a long story and you probably don't need it. I have bad arthritis in my left thumb and could not grip the bar with that hand. So I used a special assistive device that has a hook strapped to your wrist, so the weight starts on the wrist, not the hand. But it's not always easy to get the hook off of the bar, and I worried a bit about working to exhaustion and then being stuck hanging with no way to reach the ground or the step stool, but no way to disconnect from the bar. I found that I could stand on the 6-8 inch stable platform on tiptoes and take the weight off of my arms, which enabled me to use my good arm to remove the hook on my bad hand from the bar. It was exactly the right hight that I could do ten reps without touching it or raising my legs, but then when I needed it, reach it on tip toes. Anyway, when you ask how without an assistant, I assume you are referring to getting into the band in the first place. Some people might be able to just jump up and grab the bar and then lower their feet into the band. But if that's too tough, my step stool method should work.

[@amber.e36]

So if you are trying to do pull-ups but can’t do even one on your own, what weight resistance band do you get??

[@Wodnationgear]

It really depends on how strong you are. We always recommend buying 2 or 3 smaller ones which you can mix and match as you get stronger.

[@gelofrancisco9725]

what if youre solo?

[@DezRoye]

Looks good, better than going to the gym I think.

[@T1k3mys0n]

I'm afraid the resistance band will snap and hurt me. Is it safe ?

[@vincec727]

Smurfinz if it breaks, it will just fall. But if it comes off you’re foot, it will snap back and cause some pain.

[@faysalabrar5715]

Wow salute to the coach❤

[@chankballyesh3952]

umm how did he tie it on the pole

[@reychristianacosta7298]

Wtf?

[@russellsharland1762]

Instructions were unclear. Now my gf is pregnant. Cheers

[@kathyperez8019]

😂😂😂

[@mrk896]

WIN

[@JibbsCompilations]

Why does she seem so concerned or irritated?

[@olivertimonera3139]

She's struggling even with the assistance of a band and 2 arms. I wouldn't call that legit hardcore yet.

[@Greg_Chock]

Probably because she knew what kind of comments were going to be made on youtube

[@deebam3835]

I think it's just,that Thai's don't smile as much a people think :))

[@Alix777.]

cuz she's a young girl who thinks she the queen of the world

[@AaronHollander314]

It was the 137th take...WOD is a perfectionist and a taskmaster ;)

[@giannagian5290]

How much time the week and how many reps ?

[@AnalyticalChick]

3 times a week. Reps depend on your own level and which band you choose.

[@giannagian5290]

@@AnalyticalChick thank you very much

[@AnalyticalChick]

@@giannagian5290 I do 4 with the fattest band because that's the best I can do. I intend to get up to 10 reps a set before I move down a band size. I also do 3 sets. I do them in rounds-4 pull up drops with the fattest band, 4 tricep dip drops with the next lowest band, 10 inverted pull ups under a waist high or so bar, 10 lat raises with a light tube handle band, 10 knee push ups, 12 squats with a medium band behind my neck and under my feet, a little bit of cardio usually with a jump rope, then I do another round. I do 3 rounds total. I go to the park 3 times a week to do this. When there was a thunderstorm one time, I did an arm dumbell workout from KZbin (ReggieB fitness). I would think a guy can start with something more challenging than what I do, but that's what I put together for myself. If you do once a week, you maintain. You need to train 2 to 4 times a week to make gains. Some people do literally every other day, so 3 days one week, 4 the next. I always take Saturday as a rest day, so I do 3 days a week-Usually Sunday, Wednesday, Friday (because I don't have to run to work on Sunday and work out harder, so I take the extra day to recover.)

[@giannagian5290]

@@AnalyticalChick Thank you for the information. I do 3 time's a week cross training not crossfit but similar exercises with amrap,emom etc. I make also 2 times Pilates and 1 EMS. I have strong legs and i want to make strong the upper body too. I will try your tips and see, hope to do something.

[@Shadowboxe]

I've bought an alleged Pull up band but it's only around 20 inches long? What's that all about? I haven't used it yet.

[@missloveblunn5595]

Shadowboxe sounds like just a resistance band for others exercises.

[@HeWhoChills]

Shadowboxe When you buy a resistance band for pull ups or calisthenics, you have to make sure the resistance band says it's a 41-inch loop.

[@Shadowboxe]

HeWhoChills Thank you. I'll get on it.👍

[@Shadowboxe]

+HeWhoChills Shweet 👍

[@STBRetired1]

Oh for God's sake, ANYONE can do pullups with bands IF THEY HAVE A TRAINER THERE TO HOLD THE BAND AND HELP THEM UP. How does someone working out alone manage to get up and into the freakin' band? I'm using a step ladder and will probably have to use a taller ladder.

[@missspender7769]

Sounds Welsh

[@tomdrake242]

good alternative for an expensive pull-up machine

[@christopherkotsopoulos701]

From what I've heard, these actual help you a lot more than a pull up assist machine

[@rainsounds8699]

0:59

[@mrcolmh]

There is a major flaw in this technique. Probably why it is not used very often. The band offers most assistance in the strongest part of the movement, in full extension at the bottom of the pull- up. As the movement progresses in difficulty, requiring more muscle force, the band offers progressively less resistance. The concept of accommodated resistance is supposed to be used in the opposite direction, going from flexion to extension.

[@Kingdom_of_God777]

That’s not the point The point of having and using the band in a repetition is to assist in moving the body upwards No one ever said it was supposed to be easier the higher you go On the contrary; it should be more difficult as you pull up and you should be training to use more of your own strength as you reach the top and less help from band That’s the whole idea YOU generate the force needed to pull yourself up; the band only helps you get moving

[@Auggie025]

You can use lighter and lighter bands. Once you are efficient with the lightest band you can put your knee in instead of your foot, so you get even less help. From there, you can even put your back inside and against the bottom loop instead of your knee.

[@alexbenedict2344]

Him?

[@Halry1]

Legs

[@kkfn]

What's the point of the band, she cant do a pull up without your assistance?

[@easypeasy7584]

The girl looks like she is shrugging on her way up. I dont think it is supposed to look like this. Maybe she should have used a heavier band for Support, because she clearly didn't have the power to do the exercise without shrugging. Nonetheless it was a helpful video as in support for pull ups. For me this is such a dificult exercise that I don't know if I'll ever manage 😅 (I am female, 6'1).

[@AndimalDrums]

In this instance, the band's providing assistance not resistance.

[@fitnesspains]

Let's give a shout-out to all the women out there looking to get pull-up gains! Watch Sarah complete the task herself: kzbin.info/www/bejne/mKqbo4OQd6eLmMU

[@mattias1099]

I'm 13 years old, 43 kg, can do 2-3 pullups, what band is good for me?

[@davidsddd8982]

43 kg damn

[@plate_runner]

You don't need any bands, man, start with australia pullups, see on chris heria thanx channel for example

[@akshayrathore2882]

I think if you can do 2-3 pullups with perfect form, its good enough to build strength. go for band only if cant do pull ups at all. do 3 clean, add couple of jump and lowering ones.

[@sinisaass1993]

6 to 12 weekss... shiiitttt by doing negatives u can do it in less then 3 weeks... unless are u 140 kg 40% body fat

[@MyLiam22]

Assist “him” 😂😂😂