PULL UP TUTORIAL | Starting Calisthenics

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In this video, we look at the pull up and it's progressions and variations. The pull up is a vertical pulling pattern that will build strength and mass for the back and biceps.
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See you in the next video!

[@BodyweightWarrior]

Please note that @ 0:38 should be "lats, traps, rear delts and biceps". This is what happens with early hours editing :)

[@WorkoutUnionPT]

You're doing a really fine job to the begginers and of course to everyone who works with his bodywheight! Congratulations!

[@KirkKreifels]

Great stuff Tom. Don't forget that static holds at the top/finished position is a great way to build grip strength and core strength

[@afonsomartin6457]

Awesome video as always, keep it up!

[@marcellocapone4925]

A pull up masterclass. Thanks, Tom!

[@vpfluke]

I like watching your videos. When I was trying to get a pull-up, being 69, it took a long time. I used a gym which had an assisted chin-up machine where you could set the amount of assistance to your feet. So, I started with lots of assistance and very gradually used less amount of assistance, but found it difficult to get from say 30lbs to 0 assist.. I had been practicing fro greater to lesser assistance. When I got a new trainer, he told me not to warm up but simply go using the side grip (palms facing each other) and then I got one. He wanted me to do a more perfect pullup, so 3 weeks later I got that, and he corralled a bunch of people to clap when I made it. (now 71). At age 73, I can get 11 with hands sideways, and 9 with plms forward. I could never figure out what it meant to engage the scapular, as I don't have a good body sense (typical for nerds). So about 3 months ago, I was finally able to figure that out on my own. (I haven't had a trainer for 7 months due to retirement & move). I think you have an innate body sense (i.e. you knw where different parts of your body are without eyeballing them closely. Perhaps, you could give tips as to how to get to know or feel wht's going on for those of us who don't hve that kind of cognition. (I have the same problem when someone says to engage my glutes).

[@ohhiguy]

Thank you vpfluke for explaining how I feel. I just cannot follow as fast as Tom goes. A nice way to say it, is that I am a few fries short of a happy meal. haha I feel like such a slow learner. Tom, you are the best for putting up with us old slow guys. Love your videos Tom. hugs

[@minhkhoi_sw]

I just want to have a trainer

[@Dansnox]

Interesting vid Tom, always done some of these things subconsciously ie chest to bar.

[@norohruska]

Perfect series bro 👌💪

[@gustavoconti9718]

Hi Tom! Thanks for all your precious advide and all your video, It'a a pleasure listening and watch you training and most of all learn from you, keep on like this! It's been about 3 months since I've started your calisthenic program in your ebook, the push-pull-legs split. And now under this video I have to ask you something about pull-ups: it's a pattern that has always been difficult to me, I see people perfoming it in a simple and natural way... I think that from a form point of view I'm performing it right, full range of motion, retracting the scapula ecc. But: I'm training negatives, I'm training with the help of a resistance band, but when I try to perform them on my own I can barely do 2, max 3 of them. It's a little bit frustrating, because for eg I had some improvements in dips, I started doing them on rings when some months ago I couldn't even stand in balance on them. Can you help me with this pulling pattern? (by the way, i'm performing the pulling exercise you suggest in you ebook for my pulling routine). Thanks, a lot. :)

[@mohamedatef244]

Great content and tips.

[@Greg_Chock]

Piked (and tucked ) pull ups are also nice to work towards when you're pull up bar is too low to the ground, like my door mounted bar.

[@tenob905]

Will try tks

[@bananasownapple]

When you do the arch body/perfect pull up, it looks just like mine. I can do multiple reps in an arch body and I don't feel like it's all that challenging but I can't get my chest to actually touch the bar for the life of me. You seem to be the same, any idea on that? Is is extension RoM?

[@Bangingmusik]

Great video

[@Test-uj6nh]

Hi Tom What about grabbing onto the wrist of the hand doing a one arm pull up. I've seen this done and tried it myself. It seems to help quite a bit when performing a one arm pull up.

[@ATXpert]

this helps me go through times i don't have any idea what i do wrong

[@cjmg9469]

Amazing!

[@oscarsong3002]

When did you grow up Otis?!

[@tc-3]

One of the best, if not the best, series about basic movements and their progressions. I believe you've inserted the wrong clip when editing the part about muscles targeted, nonetheless, still awesome! Although I'm satisfied with my current form, it can use some improvement so I'm planning to relearn the pull-up with textbook form.

[@BodyweightWarrior]

Tamara fuck. God damn it, this isn’t getting a reupload either. Oh well! Perfect form is always a nice one to aim for :)

[@roxasthesquiddog]

I am hoping to use this information to do pull ups because i struggle with using the full force of my back and scapula

[@TheAtl0001]

Very informative. Note, I think beginners might have grip strength challenges esp. with rings. I did when I started, so did a lot of hanging and farmer walks with two 25 kg dumbbells.

[@BodyweightWarrior]

B BG scapula pull ups and rows generally fix it 👍

[@mikeb4414]

How often would you reccomend training pull-up. I'm sure it varies depending you level. I'm able to do around 5 with perfect form. been stuck there for a long time. also how many sets would be good for a session? any help greatly appreciated.

[@cazhall3020]

Hi Tom can you do these progressions of pull up on trx equipment?

[@angrygoldfish]

I've been having issues with uncomfortable impingement in my left shoulder when doing pull-ups. I began with bodyweight rows, but I've now migrated to eccentric pull ups where I jump up and lower myself down. But there's a point of 'sticking', particularly in my left shoulder, where up till that point I'm fine and after that point I'm fine, but when the bone or joint 'clicks' (not popping or cracking necessarily) or moves and shifts into a new position, it's uncomfortable. I've tried adjusting my body to different positions (shifting my body forward so that my arms are directly at my side rather than slightly in front) and it does help, but I wonder if there were any mobility exercises I could work on to improve mobility and remove this impingement? Or maybe I should go back to bodyweight rows but add additional challenges to them such as by elevating my feet as you do in the video. I sadly don't have access to rings at my gym, but they might allow for a more comfortable pull-up.

[@cosmocullen7860]

Opinions on cardio? Types of cardio? Workout finishers?

[@tikionize5082]

Hi Dude. When I do scapula pullup I was so pain on right side of lower back. Please suggest me to fix this pain. Thank you Dude. 🙏

[@Lucky-lh9js]

Does anyone know where to find the "external rotation," "bicep dominant," and "hanging variation" workouts from the Mass Program "Pull Structure"?

[@themotionpack1989]

Noice. I want to be a frickin' pull up pro. What are you thoughts on tucking your legs behind? Remember reading in 'Becoming A Supple Leopard' about this as a fault, supposedly making it impossible to engage glutes and set our ribcage above our pelvis, putting you in an overextended position. I myself have tried both variations, finding the strict obviously harder but still seeing some gains in the cross legged, although notably less. T shirt and Hoodie ordered :)))) ~ Billy

[@intelone814]

I really like this series Tom, keep it up mate :D b.s: you pointed to infraspinatus instead of the rear delt. is there's any less step progressions for the one arm chin-up? .. cause the difference between archer pull-ups and one arm active hand or the one arm scapulae pull-up is huge, or maybe I'm still not strong enough to do it.

[@BodyweightWarrior]

iNTEl One there are a bunch yes but didn’t want to go into crazy detail in this video. Tbh mantle chins, pulley assisted one arms, one arm scapula pull ups and some bicep work should do the trick for most :)

[@intelone814]

yes, I agree I always mix them up, but after searching and searching every time I get it wrong, I became aware of them, still the deep muscles of the shoulder, rotator cuff, aren't easy to memorize, especially when english is your second language XD. I'll search those, thanks a lot. also the rings issue I asked about on facebook, I got used to the fraction and when I increased the distance between the rings It became less scratchy or maybe I feel so because I got used to it :D .. keep up the good work, this series is really informative.

[@BodyweightWarrior]

iNTEl One programming makes a big difference too 👍

[@intelone814]

Agree again, the difference between something or nothing.

[@guykr10]

I find close grip pull ups much easier than just out-side shoulder width.

[@Jamesbearlion1987]

Hi, thanks for your videos. I would like to ask you if you have any recommendation about pull ups hand protections or grips. I am using chalk but still hurts. Thanks

[@bonzitulga]

How long is your yoga strap that you use to hold weights?

[@roddyregister9455]

Hey Tom, what protein powder do you use? Iv been usiing naked whey for a month is now, and I really like it. It taste pretty good. Also I was wondering what you thought of this, Iv been following the skills program in the bodyweight v2, but also kinda mixing it in with PP, like with straight, dynamic and bent arm days. But what iv done this month (thats how long iv been doing it for) is I have 2 weeks of following the skills program, the third week I kinda do the RR, focusing on more hypertrophy and basics, and the 4th week (which i am on now) is deload week, just cut the sets in half for the skills program. Is this a good approach? Iv also kinda been following on the PP, how on week 2 you did a lot of eccentrics. also onem ore thing, what do you do if it rains? Its raining a lot RN, and My pull up bar is outside, and thats were I set up my rings, and I dont go to the gym

[@davep.751]

Is it strange to be able to do a pull-up supinated than with the hands facing away? I might be doing the movement withnot enough back....

[@ispaxannixteridas370]

I see that when you come down you fully unlock your elbows and release all the back tension before doing another pull up. Is that the general consensus of making the most out of pull-ups?

[@JD-ee4df]

It's a greater range of motion so ideally yes

[@JosephRoach1]

At about 0:38 you say pullups are great for building mass for the lats, traps, rear delts, and biceps. The onscreen text in the top left says chest, delts, and triceps, I'm gonna guess that's an editing mistake and Idk if it's fixable without removing + re-editing the video, not a big deal really. Seeing somebody point at their back with the corner text "CHEST" is pretty funny though. Love your stuff, looking forward to anything else you put up.

[@BodyweightWarrior]

Sajjad yeah this is my fuck up. I can’t really reupload but have put an annotation over it. Annoying thought 🙄

[@kingkongthanh888]

Hi! I'm currently working towards my 1st pull-up. Is leg-assisted pull-up more effective than jumping pull-up and vice versa?

[@carlosisaacr7384]

No, let assisted are pretty simple and easy, negatives are your way to go. Build the base scapula strength, go on to leg assisted, then focus on rows but still doing vertical pulling aka pull ups, then go for negatives, make sure those negatives last 6 to 8 seconds minimum. And finally as long as you are able to do around 6 to 9 full clean form negative pull ups, you will be strong enough to perform at least one pullup. Requires strict work and dedication. Your first pullup must be achieved in less than 8 weeks. But don't focus on time, focus on quality over quantity. God bless you , cheers.

[@byteback]

I'm making mistake #1 but I don't know how to fix it. When I tried to use my scapula, I can't move an inch.

[@aristyoryanza1557]

I used to do the same mistake,try to do scap pull up & negative pull up more,it should solve ur problem,i hope

[@hansmuller1521]

Isn't a wider hand placement going to focus more on the lats instead of the mid-back?

[@geonsik]

Not at all. The idea of the pull up is to take your arms into extension by going behind your sides and to the back. If you do pull ups with a wide hand placement, your range of motion can be lesser than by doing it with a normal or close hand grip. And you can target your "mid-back" just fine by doing the active scapular retraction. That´s the "scientific" explanation if you want to look at it that way, but on a more anecdotal fashion, I´ve never done pull ups with a wide grip since I always felt my lats and back getting more trained by doing normal or close grip, and my lats are by far the biggest muscles I have, "V dorito shape" and all :)

[@hansmuller1521]

Leonel Ortiz Well, I‘m no PT or Expert, but there are lots of people claiming that a wide grip is going to focus more on the lats. I don‘t really do them, I don‘t think they are a good or beneficial variation. You‘re right, there is no a lot of extension, but a lot of adduction, which is also a function of the lats. I don‘t think a wide grip has more lat activation than other grips, but it disadvantages the mid-back and elbow flexors in a way that you can only use the lats. Honestly, I don‘t know, I‘m just trying to make sense between different things I see and read :D

[@geonsik]

I agree. The only scenario where I think it might be sort of a good idea to try them is if you are training for the typewriter or archer pull up on bars. Plenty of bodybuilders mostly argue in favour of the "wide hand = lats activation" argument so I think thats where this common concept stems from

[@pcxPOT]

nope

[@BodyweightWarrior]

Right so here is my take on this. Lat recruitment is high in both grip positions however it is important to consider the function of the lat, primarily we’re interested in adduction and extension here. The upper fibres of the lats (for that “Dorito” shape) are best targeted with extension so close grip chin ups is the best option where as lower fibres and lower traps are best targeted with wide grip pull ups because there is greater adduction. So my comment about wide pull ups being more mid back is sort of right. It will still hit the lats at a similar level of recruitment regardless what progression :)

[@kobr4h]

I wanna be a frickin pull up pro!

[@elliotskunk]

how's it going bro? you made them back gains yet?

[@EddieRivers203]

I like your accent

[@mistermerlin8917]

I was wondering how tall you are? I notice you are 87 to 90 kg?

[@BodyweightWarrior]

mister merlin 191cm and 88kg currently :)

[@sammmmmmmymmmymymydf]

I don't really understand mistake number 1, anybody have another video for me to watch?

[@aristyoryanza1557]

It means that ur focusing more on ur hands to do pull ups instead of doing it with ur back muscle,look at tom's hands in the mistake, they're too narrow,the more narrow ur hand are the more u utilize ur biceps,the wider ur hands are the more u utilize ur lats,so the mistake is that u use ur hands more than ur back

[@aristyoryanza1557]

Also the mistake means that u didn't start pull up with ur scapula,and instead using ur hands

[@getyourpaper6sdown37]

Didn't you just have golfers elbow?? How did you heal so fast???

[@BodyweightWarrior]

Thomas green I had it just over a year ago. Put me out for 6-8 months but all good now :)

[@marinriv514]

Thomas green watch his vids about it

[@donkeyhota.dontflamingo9294]

@@BodyweightWarrior and how did you get over it?

[@DPSAX95]

I wonder why you are not huge yet after doing so many advanced movements

[@evooff]

Because he weighs only 88kg.

[@seanking6184]

And hes really tall so it’s deceptive

[@LeonidasKaragiannis]

FitnessFAQs is against band assisted pullups, what's different here?

[@cameronmiller6240]

Leonidas Desert if you actually watch the video tom is in agreement with Daniel that eccentrics are the superior pull up progression.

[@LeonidasKaragiannis]

The difference is that Tom suggested it as a progression. Daniel didn't

[@BodyweightWarrior]

I gave it as an option because some people may find it useful. Different strokes for different folks

[@cameronmiller6240]

Tom Merrick that’s what my massage parlour says ;)

[@oscarlicken7033]

Leonidas Desert if I were you I'd use band assisted pull ups as well as some rowing exercises. So that you build strength in that top portion of the pulling movement.

[@themeparknotice9247]

First

[@taengoohou1483]

third

[@r.b.4611]

The "Perfect" pull up looks really ugly!