How to Warm-up For Pull-ups (10 Recommended Exercises)

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Disclaimer:
All information in this KZbin channel is presented with good intentions. You must always consult your physician prior to starting any exercise/diet program, especially if you have any medical condition or injury that contraindicates physical activity. All forms of exercise pose some inherent risks. You must take full responsibility for your safety and know your limits. Before practicing the exercises in this book, make sure that any kind of equipment or surface you train on is well maintained. Do not take risks beyond your level of experience, aptitude, training and fitness. If you experience any acute or chronic pain, consult a physician. This publication is intended for informational use only and I will not assume any liability or be held responsible for any form of injury by the utilization of this information.

[@BodyweightMuscle]

Hey everyone, I nowadays focus on helping busy dads so if that's a category you fall into make sure you *join our Free Busy-dad Nutrition & Calisthenics course* → bit.ly/dadbod-course and send me a personal msg if you need any help! *Warm-up Outline* (Sets & Reps) 1. Doorway shoulder stretch [30” of light stretching] 0:35 2. Cervical spine (Up & Down) [1 X 8-12 reps] 1:47 3. Cervical spine (Right & Left) [1 X 8-12 reps] 2:14 4. Forearms (extend & flex) [1 X 10 - 15 reps] 2:25 5. Shoulder rolls [1 X 10 - 15 reps] 3:09 6. Elbow screws [1 X 10 - 15 reps] 3:27 7. Straight elbow push-ups [1-2 X 10 - 15 reps] 4:35 8. Candy wrappers (aka Egyptians) [1 X 15-20 reps] 5:20 9. Shoulder dislocations with a band [1 X 10-15 reps] 6:02 10. Straight Elbow Pull-ups [1-2 X 8-12 reps] 6:55 *Bonus drills for the Over-30 Trainee* 11. Band Tricep extensions (or tricep push-ups if you have no band) [1-2 X 15-20 reps] 7:39 12. Easy or band-assisted pull-ups [1-2 X 8-12 reps] 8:17 *How to do Elbow-screws* kzbin.info/www/bejne/qIOxoqmchcaFpa8 *How to do Straight-elbow Push-ups* kzbin.info/www/bejne/a6aremOsm6ylkK8 *How to do Straight-elbow Pull-ups* kzbin.info/www/bejne/gJzTdZqOoreJgJo *Doorframe Pull-up Bar* amzn.to/3wp8m9U

[@mikemacneil1915]

This video will have so much value for me. At almost 53 years old , joint health has become more important than ever and it's videos like yours that allow my body to be consistent. Thank you Anthony for sharing these ideas.

[@BodyweightMuscle]

Hi Mike, very happy to hear that and you're very welcomed! Thank you for leaving your feedback 🙏

[@GeorgeLevy]

Exactly here... So relate to this and I've been just stepping up to my pullup bar and cranking out reps (IN PAIN)... Suddenly told myself, "I wonder if anyone has posted a warm up before pullups." BRILLIANT and so necessary. Thank you!!!

[@jesuschrist8069]

Man I’m not gonna lie these stretches were so calming and relaxing you could really feel your muscles getting stretched out and warmed up, thank you sir!

[@emresafak5311]

I am ready for my one pull up :) thnks bro , continue to follow

[@BodyweightMuscle]

Haha, hi Emre! If you can do one, you can do a lot more, keep on training!

[@bobbyjones8091]

I did this warm up and i did cleaner pull ups and struggling less, thank you!

[@BodyweightMuscle]

Nice, your very welcome! 💪🏼

[@Ivantheterrible495]

This helped immensely, I’ve progressed quick in weighted pull-ups since I started but not warming up properly makes it feel as if I’ve never trained pull-ups, I feel like a well oiled machine after these thanks!!!

[@BodyweightMuscle]

That's great to hear Ivan!! Thank you for the feedback 💪🏻

[@platogenova9573]

Excellent video

[@theflash9735]

This helped me out so thanks ♥

[@newt4050]

I need this

[@Duejemdm]

You have only one leg, you are amazing!!!!

[@IIheads]

Love it! Concise and informative. As always 😊

[@BodyweightMuscle]

Thank you Joh!

[@Alexander1005]

Good stuff

[@BodyweightMuscle]

thank you Alexander!

[@CricketShots6]

Thank you brother. Big help!

[@BodyweightMuscle]

Your very welcome my friend!

[@dandeveny4513]

Brilliant video, the content, the editing, everything! several new ones I never heard of before. I would love to see a similar warm up video for dips.

[@BodyweightMuscle]

Hi Dan, happy to hear you enjoyed the vid! Also cool recommendation, I'll work on it!

[@stephenbaggott2815]

Hi Anthony, Super informative content as usual. Keep them coming 🙌

[@BodyweightMuscle]

Thank you Stephen! 💪🏻

[@scottdeas834]

Really useful, hadn't thought of some of those warm ups. Thanks.

[@BodyweightMuscle]

Hi Scott! 💪🏻

[@brucehelppie6119]

good warmup routine. i picked up a few new ones. thanks...

[@BodyweightMuscle]

Happy to hear that, keep on training brother!

[@danyo6938]

I appreciate the warm-up exercises! The Candy Wrappers felt SO GOOD! 🤙

[@BodyweightMuscle]

yeah, that's a great one, def one of my favorite shoulder warm-up drills for any exercise!

[@jaimemendez2150]

Morning, Definitely I will add those last three over 30 exercises for pull days.

[@BodyweightMuscle]

Hi Jaime, yup, I highly recommend them!

[@ethanielethaniel]

Awesome video! :)

[@BodyweightMuscle]

THank you brother!

[@classicalgreekintroductory6045]

Thanks for this. I always do band-assisted muscle ups before proper muscle ups, but I will start warming up for my pull ups in the same vein now as well. Looking for those extra reps.

[@BodyweightMuscle]

Good luck man! Καλή τύχη φίλε!

[@PsychedelicMakai]

thanks im subscribing

[@BodyweightMuscle]

Hi there, welcome aboard!

[@glennpacheco381]

Hi Anthony thanks for advice and stretching exercises.I plan to see a doctor soon.,Yes bands are good tool to use.Glennfrom Boston

[@BodyweightMuscle]

Great, good luck!

[@stumeyer63]

I particularly like warming up the forearms, I tried doing this morning and it really helped in terms of bringing blood flow to the elbow area before I start pulling. My elbows felt much better than they usually do.

[@BodyweightMuscle]

Hey St, I'm happy to hear that! Which exercise did you like most of all?

[@stumeyer63]

@@BodyweightMuscle The forearm warmup, the elbow screws, and the candy wrappers. I just am realizing how important it is to get the blood flowing before I start doing chin ups

[@ukaszczykiel6287]

Super video Man 👊

[@BodyweightMuscle]

Thanks brother! 💪🏼

[@ukaszczykiel6287]

Are these stretches be Hood for muscle UPS to?

[@BodyweightMuscle]

Yup!

[@samsanzone2449]

Another excellent video - as usual! You have just recapped 80% of my every morning Warm Up Routine! Thanks!

[@headicuss]

You've added a couple new routines,I still do the same ones I learned from you like about 4 or 5 years ago😅😅😅,keep on training 💪🏿💪🏿💪🏿💪🏿

[@BodyweightMuscle]

haha, keep on training my man!

[@DSPNWtoCali]

Thank you for this important warmup. Any good book you might have coming out soon. Love your books so far. From How to Sculpt...Push ups, to How to Never Skip Your Workout Again. Any good book I might have missed. I am still struggling to push myself to do my exercises. I feel I am lacking, miss some days and some week. But I still manage to keep going.

[@BodyweightMuscle]

Hi DS, I have a morning workout book coming out soon (The 7AM Workout Edge)! Maybe that would be a way to help you build consistency? I find morning workouts are a game-changer for most people!

[@adamperl370]

Great video ! Wish you had published this last week. Over did it this week and I am suffering with shoulder pain 😢 Also wanted to know , Anthony, have you done a video on supplements? Was looking into creatine lately but wasn’t sure

[@BodyweightMuscle]

Hi Adam, sorry to hear about your injury. Check out this video, you'll find it helpful kzbin.info/www/bejne/h37Ei2ijr6p8qM0 (check 5:05)!

[@devinclements2313]

Can you do a follow along routine for a warm up for pull-ups? Id like to have something I can just start and follow along with before my work outs

[@TroysHIITsprints]

I been grease the groove 6-10 sets for 5 months Up to 6 sets of 11 reps.

[@BodyweightMuscle]

Nice ! Check my tutorial " How to do 20 pull-ups"

[@me3899]

wow, this is almost as long as my micro workout itself!

[@BodyweightMuscle]

😄💪🏻

[@MannyQuacioua]

Been doing pull ups for years with a torn labrum. After surgery and recovery I will definitely be warming up and being more careful! Thank you for this video. Definitely will be added to the playlist

[@BodyweightMuscle]

Hi Manny!

[@glennpacheco381]

Excellent tutorial video.I learned alot.I am 61 years old in great condition.Been doing calesthenics workouts since 2020.Recently I hurt my left shoulder either impingement/rotator cuff.My range of motion is limited and when doing feet elevated shoulder taps or prolonged feet elevated pike holds I can feel weakness in my left shoulder.How can i rebuild and strengthen this shoulder?Maybe you can do a shoulder video.Thanks Anthony,Glenn from Boston

[@BodyweightMuscle]

Hello Glen! The shoulder can be a stubborn area, it takes a lot of time and patience to build up again! Usually a lot of band work, moderate to high reps, with very little resistance does the trick. Have you had it seen by a professional?

[@AlexAnder-rz5rt]

Bookmarked 🔖👌

[@BodyweightMuscle]

💪🏻

[@shubashiniiyer1672]

Love you tattoo

[@BodyweightMuscle]

Hi Sh. , which one, I have three :D !

[@fugu4163]

I always do my pullups and inverted pushups somewhere in the middle of the training session.

[@BodyweightMuscle]

that a very good point as well, progressing later on in the workout to more joint-heavy exercises!

[@ryanmarksfishlord654]

Definitely not searching this up after pulling something while just jumping into pull ups… could never…

[@tonycanty7972]

Hi, What make is the door pull up bar you are using please?

[@BodyweightMuscle]

Hi Tony, sorry I missed this comment. The brand is "Fitbeast" and you can support the channel if you want to purchase it on amazon through this affiliate link: amzn.to/3wp8m9U

[@deljay1840]

Just looking for simpler set of warmups. eg 1-3 exercises

[@BodyweightMuscle]

Hi Del Jay, if I had to choose my top 3, they would be 4, 8 & 10 (see the top pin comment for exercise order). Does that help? Give them a try and you won't regret it!

[@jonathan.writes]

Hi, what pull up bar do you have?

[@BodyweightMuscle]

Hey Jona, also posting the answer here in case you missed it. The brand is "Fitbeast" and you can support the channel if you want to purchase it on Amazon through this affiliate link: amzn.to/3wp8m9

[@BodyweightMuscle]

glad to hear that man!

[@oldnatty61]

While all these moves are good. It's about when you do them. One shouldn't warm-up by stretching. Nor should they use more aggressive mobility movements before warming the joint up.

[@BodyweightMuscle]

Hi Oldnatty, I'd love to hear your opinion if you could explain it logically or base it on scientific evidence

[@oldnatty61]

@@BodyweightMuscle Sure. To quote you, "The key to any really good warm-up is progressing as gradually into the exercise as possible w/ more and more specificity". You got it right. Just didn't show it. Everything you demonstrate her is level 2 and 3 prep. We first must do level 1. Non to low impact full body movements that bring up core temp, gets blood into the muscles, and starting the joint lubrication process. After 5 or so minutes of this (5 being the minimum-some people need more), we can move into the exercise you show here, but not necessarily in the order you show. Door stretch should be at the end just before band assist pull-ups, same for dislocations. What you call cervical spine needs more explanation and coaching, and probably better off done further down the line. What you call "straight elbow push-ups are a solid level 2 if done on all 4's, but doing from a plank position puts them in level 3. So they should come after candy wrappers, and a person should first do them on all 4's then go to plank.

[@BodyweightMuscle]

@@oldnatty61 Hi Oldnatty, thank you for taking the time to get back to me. I’ll break down your points in alphabetical alignment so we have some structure. a. You say that I don’t progress gradually into the exercise, which I disagree with since I have various progression. There are even band-assisted reps in the end, so how much more progressive can a warm-up be? b. Regarding level 1 warm-up, I skipped over that since this video was more about targeted warming up for pull-ups. I think jogging is less important than mobility work and gradual loading of the specific joints we want to use. c. Regarding static stretching, it’s best to keep static stretching at the beginning of a warm-up since stretching before concentric movement with high load (or dynamic stuff like plyometrics) has shown to increase the risk of injury (there are decent studies on this topic that prove this). d. I didn’t understand your comment regarding the cervical spine. e. Regarding the rest of your comments on exercise order, here’s the main idea I use that seems to work great. The main idea behind my warm-ups is that you start with light static stretching followed with more dynamic stretches and mobility routines. The static stretching helps with restriction that might be an obstacle of doing the targeted exercise. When it comes to static stretching, think of your NMS as a protective system that overreacts by keeping a muscle tight if you make a sudden move that involves ROMs that your body is not used to. It also sometimes overreacts by keeping areas tight due to old injuries, bad posture, or fear against new movement patterns. Therefore, light static stretching is the first step for helping your body loosen up and increase your range of motion. Next, dynamic stretches and mobility drills increase the temperature and blood flow in soft-tissues enough (without level 1 work as you said, unless it's very cold temperature-wise) making them more elastic, while also lubricating your joints (meaning promoting the flow of synovial fluid in them) to decrease unwanted friction and strains that can be caused by sudden moves when the body is unprepared. The goal once you’re done, is that spine, limbs and joints should move without experiencing restriction, while you're left with a general feeling of suppleness. Something I think this warm-up does excellently. Keep on training my friend 💪

[@oldnatty61]

@@BodyweightMuscle A. Miscommunication here. In reading my response I see it's my fault. You do proceed gradually. It's the order of things. C. Don't need to stretch at all in the beginning, but if one is going to it should be after full body warm-up. Which you told me above you did do just didn't show. D. Just emphasising to make sure people know to start this very slowly w/ small range of motion and gradually work into fuller range. I've seen so many people just star cranking their necks at high speed.

[@BodyweightMuscle]

​@@oldnatty61 Hi ON, my apologies for the late response, and also thank you for your reply. I agree about people often being aggressive with their neck. That is why I emphasize on it by saying to start "gently" and increase ROM gradually. As to stretching, there has even been research showing that stretching (statically) before exercise can have a negative effect on strength, power and speed, and injury rates. Yet in a lot of these studies, stretching wasn’t preceded and, most importantly, wasn’t followed by a proper warm-up. This probably explains why a recent systematic review that looked at 15 years of research, found that brief periods of static stretching followed by dynamic stretches and a proper warm up, offers the most optimal results both in terms of performance and injury prevention! Thusm static stretching followed by dynamic stretches and a proper warm up, offers the most optimal results both in terms of performance and injury prevention!

[@AsanakaWampawal-yk5nj]

Is it not good to do pull ups without warm up excercise

[@BodyweightMuscle]

Hey A, yup, definitely not a good idea. It's too much sudden intensity for your shoulders and elbows. It's like sitting on a lat-down machine and banging reps with 170 lbs, would you ever do that? :)

[@MegaHakim1999]

The feel when the band assisted pull ups is your actual working set, and you can't do more than 8 reps with it

[@BodyweightMuscle]

Hi Hakim, keep working on those and you'll be rocking regular pull-ups before you know it! Keep on training brother 💪🏻!

[@adamf386]

I agree it’s a good idea to warm up, but this routine is going to add way to much time to the workout.

[@BodyweightMuscle]

Hi Adam, I understand. If time is an issue, I recommend that you pick a few of these at least, my recommendation being exercises 1, 4, 8 & 10 (see the top pin comment for exercise order). Does that help?

[@adamf386]

@@BodyweightMuscle, indeed, thanks man.

[@Mike53534]

I think you forgot your leg somewhere🤣🤣🤣🤣🤣🤣

[@BodyweightMuscle]

Nah man, a shark bit it off one day when I was resting between sets too close to the shore of the sea that is next to that pull up bar :/

[@LandonStrauss-hc1sc]

And he's fine asf.😅😅😅😅😅😅😅😅😅😅😅

[@Mike53534]

@@LandonStrauss-hc1sc where is bro’s leg tho😭😭