The Missing Link For Your First Pull Up (INCLUDING WORKOUT)

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This video breaks down how to get your first pull up by using a mixture of negatives, assisted chin-ups, bodyweight rows and a routine to put it together.
MUSIC BY:
Mai Ligne - Pawn Shop
www.epidemicsound.com/
See you in the next video!

[@BodyweightWarrior]

Still can't do a chin up?! It's time, get it done! I hope these tips help and you can find the workout @ 7:20

[@krib1669]

Hey Tom, thank you for all the content on mobility, it helps a lot. Can you please address knock knees and especially hip impingement and hip related mobility in your future videos. That would be really helpful.

[@LanTheWarder]

I can't believe this is the first video of all pull up tutorials I've watched that recommend training chin ups (if you can do one) before doing pull ups. 6 months ago I could do 0 pull ups but about 2-3 proper chin ups. I only worked with chin ups for a few months getting up to ~7 chin ups with proper form. I then tried pull ups and was completely astonished that I could do 4 in a row without having attempted it in months. I had done negative pull ups and Australian pull ups before, but putting in the effort with chin ups was what did it for me!

[@BodyweightWarrior]

it's certainly an important step and about the best prep you can do to get a pull up, congrats on your gains

[@nanonasone3113]

For me negative pull ups worked too, these are probably the two best exercises for beginners

[@nanonasone3113]

I learned to do my first pull up 2 weeks ago, I can now do 3! I know it's shit but I am still proud of my work

[@paulo4065]

Everyone has got to start somewhere, keep training

[@nanonasone3113]

@@paulo4065 I'm having a lot of fun and it is paying off, thank you

[@arthurgale1612]

that’s not shit at all, better than most!!

[@leoguo5070]

That is great man I can’t do one for shit

[@mrnaizguy]

Shit compared to what? You can do more pullups than most of the population. Be proud of your progress and don't compare yourself to random high level athletes on IG

[@MatthewGoldensChannel]

The fact that this video was posted right after I got a pull up bar, it's fate~

[@MatthewGoldensChannel]

The Holistic Pharmacist I doubt Tom is keeping that close watch of my activities and tailoring his channel around my life haha I’ve been subscribed for a while so it wasn’t the algorithm THIS time 😉

[@MatthewGoldensChannel]

@Dustin they are going! I’m not as consistent as I’d like but they are definitely helping.

[@mrnaizguy]

This is without exaggeration the best beginner pullup tutorial. Love your missing link videos!

[@prashantghorpade4733]

Thank you tom....you always bring something new ...right now at 2 full pull ups.....will add this to my current training routine

[@Kasukke]

This is great! My girlfriend has been having trouble building strength for a pull up. I think this'll give her more things to try.

[@kristareganmusic]

Grateful for your stuff. Life changing. Video suggestion I’d love to see: pre and/or post foam roller follow along...🙏💕

[@danzim3617]

Great content as always bro. A true motivation!

[@thomasxverde]

Outstanding information!

[@tommyjohn_45]

would love a v2 evening routine.. keep up the awesome content, cheers!

[@childofgod1226]

Thanks Tom. Great video!

[@BodyweightWarrior]

Glad you liked it!

[@PresuntinhoBJJ]

Tom, i love your videos thanks a lot for them. Is there any way you can do a stretching routine for golfers to aid in the rotation and athleticism of the golf swing.

[@noyes3524]

Great as always bruh🤝🏼

[@RiddleTales]

Thank you! Getting in shape since I've lost my job to Covid and I have nothing to do. Trying to learn pull ups. All i can do is dead hang 😫😅

[@durgeschaudhuri292]

Really helpful information 🔥

[@shawnjames3242]

This video was posted 3 minutes ago. It is 10 minutes long. You posted this comment 1 minute ago. so...... 🤔➕➖➗

[@flipnzee7085]

Ya think we could get a chest/upper body stretch follow along routine? It’d be very helpful!

[@lisushka]

just what i needed thanks

[@CH3COOHpt]

Hi Tom, thanks for the tips, I will use them today. I have been struggling for months to increase my pull-ups. I add an injury in my left supraspinous a few years ago which calcified. Today I still feel discomfort when doing pull-ups, especially at the bottom of the eccentric movement. Basically, when I almost reach the bottom, my left shoulder "blocks" and I need to lower first the right one, then the left one. Also, my home does not allow me to do pull-ups with straight legs (the ceiling is too low). Can you give me some tips for these 2 cases? 1) the shoulder "blockage" and 2) since I can't do it with straight legs, is it best to bend my knees or place the legs in front of my body. Thanks, and keep up with the good work )

[@willisdendy4485]

Great video

[@PIA1441]

Hi tom, do you think that losing weight is important too? I'm stuck at 5 eccentric pullups (10 seconds each) I've been there for a month and I really find your tips important. I thought that rows and eccentrics was enough! Gonna try your tips this month! Thanks! Perfect timing for the video haha

[@parthsetia2787]

Anyone else loving the "Missing link" series!?!?!?

[@doronuzan]

awesome content

[@niranjanabinandan2808]

Please make video on parallel bar dips

[@themightyant.]

Hi Tom thanks. Could you explain the 3-0-1-0 a little more please?

[@hayezflyest]

Mate I don't see how anyone can hit the dislike button on any of Tom's videos - they are always full of golden nuggets

[@mattjames6205]

Hi Tom, love your channel and have subscribed for years. Fantastic content and a great service to the youtube community. I'm reading around the subject of body weight training and I have just a very quick question regarding an author you mentioned in another video. I think the author's name is "Thomas Kerrs"? Please could you clarify the correct spelling and if possible a book title so that i can continue to follow your lead and develop a better understanding. Thanks, Matt

[@ilcavalieredellupo4339]

Is the machine assisted pull up a good alternative?

[@shreshthsrivastav8397]

I was going to do my hw but thought this was more important :P

[@deavs1579]

Hey Tom could you do a stretching routine dedicated for rugby players , thanks !

[@jamescanjuggle]

Just finished making a makeshift lat pulldown machine out of my local parks tree Ive been training at since quarantine, a resistance band, and a metal pipe😁 Gotta say, since all this Covid stuff started I basically made a full gym with this tree, gymnastics rings, bands and concrete bricks

[@BodyweightWarrior]

crisis makes you innovate :)

[@riconater3215]

Hey Tom do you think on the chin up its important to go all the way to straight arms? Due to shoulder mobility issues I cant get my arms supinated and straight at the bottom of the chin up like I can the pullup. Should I gradually go lower and lower to increase flexability when I do chinups (I can only get maybe 75-80%) or is it best to just work mobility separately while continuing pullups palms facing away. I know a lot of calistenics athletes preach lower all the way to straight arms with an active scapular hang with pullups and chinups for full ROM and tendon/ligament development. Thanks in advance!

[@turnschuh2901]

My gosh there are some muscles around your scapulae! 😲👌

[@coreylooney5225]

Hey Tom I watch all your videos and I was wondering if you could do one on flexibility/mobility for martial arts (like very high kicks) because that’s my goal for flexibility and my legs are always bent and feel restricted.

[@marnieridley2552]

Hi Tom! Once you can get 1 chin up, how long should you continue with this routine? Is there a better way to get more than 1?

[@MercadoTrust]

Wow Tom, I’ve been away and cant believe how ripped your back is looking.

[@dako89]

Thank you! Now I can do 2 pull ups before i did 0! :)

[@Tefloncoated]

Well I must disagree a bit on the assisted pull up. At 53 I couldn't do 1 pull up until i tried band assist. Once I could do 3 x 12 with strong band I went to weaker band and so forth and now am just on the doing unassisted pull up and I'm upto 4 so far.

[@syahrules]

I'm surprised that there was no recommendation for Scapula pull ups as part of the exercise to train scapula depression and retraction.

[@johanndaart7326]

If you do negative and assisted pullups properly, you will train scapula retraction/depression too, while moving through full range of motion. But I agree, if somebody can't to even one proper pull up, then scapula pull ups can be a great idea at the end of the workout. If it's a version with a hold at the top, then it's also a good exercise for grip at the same time, because holds mean lots of hanging.

[@BugzCoz]

Hi Tom, great video for the beginners, but i would liked that you explain more on how to activate your lats during pull ups and chin ups, because on the end of my sets, i reach failure with the fatigue not with the burning of the back, thanks if you could help me 👍

[@BodyweightWarrior]

They're bigger muscles in the lift so the smaller muscles will fail first. Try prefatiguing with an isolation movement for the lats such as lat pull overs

[@BugzCoz]

@@BodyweightWarrior Thanks, i will do it!

[@tonysabu5621]

Watching this while munching on a big pack of potato chips. Salt & Vinegar.

[@antonioperez7528]

Your looking buff/cut Tom. Are you doing a how to get cut with what you eat in a day vid. Just wondering. Thank you for the Free vid & lets go 500k subs. ✌🏾😊🤙🏾💚

[@BodyweightWarrior]

vlogs will be back soon! Thanks for sticking about. :)

[@deedd1440]

Can you change bars with rings? Example if used rings for mesocycles and did variations. Now switching to rings and Then when get back to bar Will bar have Improve or stayed the same because with rings you cant pull/train as high load as with bar? In other words should you switch out bar work for rings wefhred pullups?

[@noname-dk1ce]

What should I do if I can`t do assisted chin ups?

[@renzochamorro1499]

Muscle up, pleasse🤸

[@helloworld892]

Hi I can do 10 chin ups, 5 false grip pull ups, but with ring muscle up is one problem- I do it by chicken wing, left arm then right arm transition and then dip. How can I improve this?

[@MosCraciun777]

I can do one set of 4 ring chinups and i'm stuck here for ages. I am quite tall, 6'55; how exactly should I train in order to get to 3 sets of 8+ reps ?

[@hankos11]

thank you for sharing this info! definitely going to give it a go. if you can do 2-3 chin ups maximum, do you think there's any merit incorporating your max reps into a routine as well as these preliminary exercises?

[@BodyweightWarrior]

I would work sets of 3-5 reps using a rest pause / cluster technique :)

[@hankos11]

@@BodyweightWarrior incredible! thanks tom!

[@adamrjhughes]

what do you hang rings off??

[@Dogsniper14]

Looking very lean man, you’re in amazing shape. Fair play! Have you been cutting lately?

[@BodyweightWarrior]

accidental cut yes 😂

[@finn3131]

I have the problem that I kind off row my self up in the l-sit helped chin up

[@plmania444]

I can do 8 proper pull-ups with 4 seconds on the eccentric part. Now, will I benefit if I integrate resistance band after those 8 pull-ups with regards to strength/muscle endurance? Acts sort of a spotter. Thank you in advance.

[@BodyweightWarrior]

great work

[@davay_]

I'm confused because i can do easily controled chest to bar without a lot of effort in supination but in pronation i can do only some half reps

[@strengthandgadgets112]

for me, I think it's the negatives that helped me the most.

[@explanationforeverything]

What if I can only do 3 assisted pull ups

[@Musiclandsuite]

You make me laugh. As if someone would say you suck get... You're a great inspiration and easy to follow on the TV. The outdoor vids are awesome cuz of your trees and grass and your cute dog. Indoor vids helped rearrange my space for better workouts, so thanks! I've only been on a follower for a month but you have greatly helped me get physical again. Thanks #TomMerrick #500K

[@usuario36325]

Do you still eat paleo??

[@qhar]

2 days after my first training my arm and lats are still on fire... If you like me and haven't done strenght training in a while maybe start with one set and see how it goes efor me was way to much... I mean doable but the pain after is terrible.

[@eandsrose777]

I can't do any with scapular winging

[@parthsetia2787]

Check out his Scapular Wining video!

[@phaedrabacker2004]

I need rings.

[@daniel_bartosiewicz]

Tom, when pulling up my elbow joints are killing me. It's like as if their are not strong enough to carry my body. What should I do? Should I strengthen my body making some less demanding exercises or is it something else?

[@mfkenopium]

It must be because you are gripping the bar with the last 2 digits of your fingers rather than gripping the bar with the palm of the hand. There's a KZbin channel called athlean-x that explains it better. Just try searching athlean x pull-up and you'll likely get a video talking about elbow pain.

[@daniel_bartosiewicz]

@@mfkenopium it's not a bar, but the gymnast rings. But I'll look into it, thanks.

[@explanationforeverything]

@@daniel_bartosiewicz regress back to bodyweight rows at hop height if joints hurt, you’re progressing to quickly

[@davidleal714]

something like this will help with one arm pullup?

[@BodyweightWarrior]

it's on the list :)

[@ahmadalwazzan384]

The pull-up is actually more defficult for me at the bottom when my elbow is straight. Later I discovered that my serratus anterior on my left side is completely fucked.

[@Simplifier123]

I'm also having trouble with the bottom part.. can't lift my self at all. Like at all.

[@ahmadalwazzan384]

@@Simplifier123 I can do a pull up on a short pull-up bar when i'm standing up and my elbows are slightly bent easily. I'm working on fully strengthening the shoulders now, pulling and pushing. It should help develop the stratus anterior and rotator cuffs to get me out of that bottom posision.

[@Simplifier123]

@@ahmadalwazzan384 Still working on my pull up, I will start doing this routine 3 times per week and hopefully i will be able to do a pull up eventually.

[@TheSerienJunkiie]

wow you are so ripped. :D

[@rubviz3387]

😍

[@rnonthenicschannel4820]

Hello Bro

[@talcottlevy1216]

6:44 did u skip leg day😂 great vid as always 👍🏻

[@nerorogers8946]

What’s your height and weight?

[@o.oo.o5637]

he said in one video.... it was in with fitness FAQS. i think he said 6'4" 190 lbs. he's a really tall guy

[@tazeking8033]

While hearing your explanation for resistance bands and other's say the exact same thing. I don't get how that's bad, if anything isn't it good that it allows you to focus on the most difficult part? Because if you become stronger in the hardest point of a pull up where there's no assistance, the easier part you had assistance with is child's play.

[@BodyweightWarrior]

The concept of accommodating resistance (key for max gains) is that you make movements harder where it is easiest. Think of using bands or chains on squats, this makes the top range (easiest range) harder therefore the entire movement is challenging. Bands with chin ups makes the easiest bit easier and hardest bit harder, it makes no sense for optimal strength gains. The best option would be someone providing assistance by holding the ankles so it can be adjusted as needed during the movement (less at the bottom and more at the top).

[@tazeking8033]

@@BodyweightWarrior Okay, so it's just not an optimal way to train, make sense. Cheers.

[@joequillun7790]

The "virus" (that shall not be named!???) LOL. I like the way you think, Tom.

[@staliniumprojectile]

Jesus christ, youtube really doesn't know what level I am at.

[@StarOnTheWater]

Oh negatives are a thing... 😕 I thought of this myself and felt like a genius lol

[@o.oo.o5637]

those are hella low waisted underwear. i just assumed he didn't wear any. wut underwear are those tom? xD

[@o.oo.o5637]

first

[@WTFISTHATCREAM]

First

[@shawnjames3242]

Guess what no one cares

[@WTFISTHATCREAM]

@@shawnjames3242 But it's my first time!

[@A.T.Sickzer]

@@WTFISTHATCREAM brother you made it. Congrats. Don't listen to the haters, they're just jealous of your spot

[@AJ-np9fn]

Congratulations

[@o.oo.o5637]

lol i was first

[@coreylooney5225]

Hey Tom I watch all your videos and I was wondering if you could do one on flexibility/mobility for martial arts (like very high kicks) because that’s my goal for flexibility and my legs are always bent and feel restricted.