Master the Pull-Up (BEGINNER TUTORIAL) 

Do you know your total and free testosterone levels. I'm curious. But even if they are 1000 or lower you must have receptors that are hyper active. It took me a year on a high trt level to look like you. 30 years of training I got limited Gains. 15 months with testosterone hormones enhanced to 1500 total T I was finally able to achieve the same body and strength as you , using the same routine I used for 30 years prior. Hormones are everything. If you are not using testosterone, you just got lucky and won the genetic lottery.

Is half body weight training with pullups as effective as full ???

I am 41 and beginning basic calisthenics....I hope I can get there.

@@Corrans you can do it! Remember, any workout is better than 0!☺️

How much tume it took for u.

@@riyaz7816 About twelve months

@@colourswift Congratulations! That's a great milestone. What's your next goal for pull ups?

Hell yeah! Time for 2 now.

@@FacePullTiToX Maybe something like 2, duh!

He says that's an option for people who can already do some pull ups.

@@SeboHyatt Yes exactly, it surprised me because in my mind I had weigthed pullups as something you do when you have 15+ solid reps. So I know now that they can be beneficial for beginners when done for negative reps

Weighted *negatives

I did weighted pull up negatives because I couldnt do a pull up..this definitely helped me to get a pull up Cant do one now due to putting on weight and not practicing but at least I know what works for me😁

+Adrian On Bars I'm still a little sceptical tbh, just from the perspective of being wary of injuring myself. Bodyweight is a LOT of weight for somebody who hasn't previously trained the muscles involved... I'm already wary doing eccentrics with just my body weight and I'm not especially heavy.

How far did you make it

When you hit a pullup plateau, try doing lots of sets(10 or so) and low reps like 50% of your max, because what's happening is your doing lower intensity and higher volume, for instance, if you do 10×5 that's 50 reps of volume instead of 3×10 which is 30 reps and is lower in volume. My point is, is that it's all about how many reps you do each week is what will make you do more reps

GET UP THERE MY BOY 💪🏾💪🏾

How many can Ya do?

Did you only do the negatives and no BW pulls?

@buxey I did reach 15 reps and moved on to training 1 arm pull-ups. Good luck!

@@IntelligentProbe Love to see it. Where you at now?

I had the same issue a few years ago when I started to train pull ups. If have stalled, you might want to consider the following tips: 1) Build a strength capacity where you can complete 5 eccentric reps, each repetition lasting at least 8 seconds (3-4 SETS = 120-160 seconds of eccentric work per session) 2) Keep a certain level of leaness (less than 15% bodyfat) 3) Increase your frequency to at least 3 pull-up specific sessions per week to train the movement pattern of the pull up. 4) Include some band-assisted work (without bouncing up an down) so that you also get training volume during the concentric phase of the pull up. 5) Train scapular pull ups before jumping into the real deal. Spend 5-6 seconds in each repetition. Strenghten the muscles around your scapula to build a solid foundation from which to pull vertically. Once you can complete 8 repetitions (3 SETS) with slow tempo and correct form, you will have done yourself a huge favour. 6) Be consistent with your training 7) Track your progress to make sure that your training gets more difficult over time. I hope this helps :)

@@tha1sorrow what happened to that guy abs

Not sure if you've already solved this problem, but I had the exact same problem as you. How I resolved it: *1/* Chalk - I use liquid chalk, but any gym chalk will do. It really helps get your grip strength up. *2/* DO NOT USE GLOVES - Gloves fuck with your grip strength. Just use chalk. 1 month without gloves and my grip strength improved massively. *3/* Farmer's carry - ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Fkzk_RqlYig.html I did this for 3 laps up and down half the gym carrying 60kg total. I only had to do this exercise for 3 weeks before I was able to do all my hanging exercises without my hands giving out. *4/* Monkey bars - My gym has a set of monkey bars for some reason. I just did laps until my hands gave out. I still do this just to exhaust my hands after a workout(plus it's really fun).

Charles Lindeman I’m using gloves. It help but I’m worried if really f up.

Try just doing the pullup hold and hold till failure, use chalk. 3 or 4 sets

bulletproof I'm using gloves too, and need to use it now anyways because it's getting colder.

How many can y do now

@@leroyc5866 HE CAN DO YER MUM

I noticed this too. Im a 34 y/o female working on getting my first pull up. Daniel!!!! Help!!

Hi, Nik. Band-assited pull ups are not an IDEAL solution becuase they alter the strentgh curve due to the overspeed eccentric component (you get more assistance the further away you are from the point of attachment). However, in conjuction with other exercises they could be a good tool to empower beginners on a mental level (they see themselves performing an exercise they never even dare to complete). You just need to make sure that the person using bands comes to a full stop at the bottom so that they are not bouncing up and down. This way the trainee is also accumulating volume in the concentric portion of the pull up. Band assistance work would anyway have to be paired with weighted or bodyweight eccentrics to train the muscle groups involved in this vertical pulling motion. Progressive overload and consistency over time will do the rest. I hope this shed some light on this question.

👌👌👌😂😂😂

LOL

Why? 🤔

@@user-ze7ml6ec9m they do swinging pullups and generally prioritize volume over proper form

Cross fittings are way harder than calisthenics

did it work?

@@USER-um6bi yup it did. Granted I lost some weight, but I'm at 10. Would be more if trained pull-ups more often but work and social life are a mess

@@laithsu thanks for answering, well done:) I'm now at 6 pull ups max and am trying to get to 20

@@USER-um6bi good job. Keep it up, it works but just takes effort

Dan Don No I didn’t. I just wanted support the video, he is helping everyone and the least we can do is like the video. I am sure you expected a heart, don’t worry I love you.

How’s it going?

💪🏻💪🏻

💯💯💯

How did it go?

@@user-iy8tp7vw3x It couldn't be better. I achieved my goal of 10 pull ups precisely at October 30(I checked my log). Now I do it weighed. In my last back workout i managed to do 7 reps with 10 kilos weighing 90 kilos myself. Doing eccentric work is golden for strenthening the necessary muscles to perform the pull ups.

@Dan Don I appreciate the response. I spent the better part of last summer being humbled by refining my form with priority on full range of motion non kipping pull ups but I had stopped making measurable progress. Even though I look ridiculous doing such low weighted pull ups I've been able to steadily progress. I used eccentric pull ups to get my first pull ups so I just didn't know if the risk reward was worth it later on in training.

;;;;;;;D a statue fit for the gods

Gotta grab my lotion and tissue papers.

no homo tho

You're breathtaking!!!

Hi 晏然 . I'm happy you are doing eccentrics when training pull ups. How long do they last? 1) Build a strength capacity where you can complete 5 eccentric reps, each repetition lasting at least 8 seconds (3-4 SETS = 120-160 seconds of eccentric work per session) 2) Furthermore, keeping a certain level of leaness (less than 15% bodyfat) could make a huge difference. 3) Increase your frequency to at least 3 pull-up specific sessions per week to train the movement pattern of the pull up. 4) Include some band-assisted work (without bouncing up an down) so that you don't neglect the concentric phase of the pull up. 5) Be CONSISTENT. Boom! You'll be reping out those pull ups in no time

same for me

You are clearly describing a very typical muscular imbalance. Very common, I have to say. When you program your next 6-12 week training block, make sure you include these 2 exercises: 1) Perform eccentric pull ups with your body leaning towards your weak side (spend 4-8 seconds in each rep). 2) Perform archer inverted rows with gymnastic rings at a 3-1 ratio (3 sets on your weak side for only one set for your strong side) In essence, your left side has some catching up to do. Prioritize unilateral work. Let me know about your progress when you finishe that training block ;)

@@dipeshgrg7685 You are clearly describing a very typical muscular imbalance. Very common, I have to say. When you program your next 6-12 week training block, make sure you include these 2 exercises: 1) Perform eccentric pull ups with your body leaning towards your weak side (spend 4-8 seconds in each rep). 2) Perform archer inverted rows with gymnastic rings at a 3-1 ratio (3 sets on your weak side for only one set for your strong side) In essence, your left side has some catching up to do. Prioritize unilateral work. Let me know about your progress when you finished that training block ;)

@@FacePullTiToX bro now i can do about 9 pullup that was about 3 month ago tnx for tips tho

Wrap around bar to have less band hanging and sit in it

The way I work around it is bend my knees, then the band goes just below my one of my kneecaps. Having never been able to use a band the way Danial demonstrates, I'm sure there are some differences, but again, having never been able to use a band the way Danial demonstrates means that I only know this way, and it's been working just fine for me. Hope that helps and best wishes on your calisthenics!

@Dan Don 5'8". 155 lbs

It's possible you need a bit more strength, because the technique requires you to pull much harder on the bar than usual. I would highly recommend doing (heavily) weighted pullups. By the time you take the weights off, you'll literally fly up that bar. Also, give L-Sit Pullups a shot, they will also progress you higher and higher.

I am working on high pull ups in other words explosive pull up. I think Daniel has a great tutorial for this, I remember it was about muscle up!

you might have weak brachioradialis which do a lot of work at the top on overhand pull ups and if you’re gripping more narrow

Hi Jai, Keep your upper back engaged by trying to bring an open chest all the way up to the bar. That's going to make your pull ups much harder. It doesn't really matter if there is a slight arch in your LOWER back because you are not actively engaging your abs into a hollow position. This will not impair your performance when doing pull ups. However, this rule can NOT be extrapolated to chin ups (= pull ups with a supinated grip)

Personal preference the wider you go the harder but also less distance normally shoulder width but try different as your progressing.( in my opinion)

ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-WxWvTDQ0Yh4.html Rule 2: long rest times. Rule 4: if you are training for skills or strength, stop doing circuit training (which is how you describe what you are doing.) But watch the whole video.

@@mtbrocks2002 thank you for the reply. I am trying to train for hypertrophy (muscle growth). Maybe i should use a different program for training...

Hi Marinus. There is not right or wrong when answering your question. If the majority of your training is calisthenics base, I'd recommend wraping your thumbs around the bar, if only because that is going to build great grip strength capacity. At the same time, grip endurance will have great carry over to all of your pulling-type movements you might have in your training porgram. I hope this answers your question.

try working on your scapula retractions first, they may be weak, not helping your form - also known as the active hang

The only way I can see you feeling tension in your traps is if your shoulders are hunching forward and your chest caving in. Shoulders need to be back and down with chest high and proud, elbows drawn down towards the hips. Proper breathing helps you hold that tension at the top too

Has to, You're using more grip strength.

try building the grip strength by also adding static hang on the cliff.

Band pull ups are not an IDEAL solution becuase they alter the strentgh curve due to overspeed eccentrics. However, in conjuction with other exercises they could be a good tool to empower beginners on a mental level (they see themselves performing an exercise they never even dare to confront). You just need to make sure that the person using bands comes to a full stop at the bottom so that they are not bouncing up and down. Band assistance volume would anyway have to be paired with (weighted) eccentrics to train the muscle groups involved in this vertical pulling motion. Progressive overload and consistency over time will do the rest. I hope this clarify your question.

@@Heaven_ascended You got weak back muscle

@@Heaven_ascended As your elbows come in you recruit more of the bicep. When you move your elbows out they do a lot less and you require strong lats and back to do a wide grip pullup

@@Heaven_ascended you need really good mobility in the shoulder, stronger back muscles to perform like Daniel. Check his other videos to increase pull-ups like the wall slide video.

Probably a little bit of both, you need a lot of scapular and rear delt strenght to touch your chest to the bar, at the same time you have to be very mobile in the chest and shoulder area, the one people struggle the most usually is scapular strenght

take a stick see if you can do it, if you can it's strength

Thanx a lot for the tips.Tried with a stick.So it's a strength problem.Is there any exercise u would recommend for building scapular strength?

@@gauthamsbaiju4883 Scapular shrugs

​@@gauthamsbaiju4883 I think rows may be one of the best exercises for that. They overlap to a fairly high degree with the same muscles chin-up/pull-up trains, but they lean more towards the upper back + rear delt muscles and less on the biceps. The dumbbell version allows for full ROM (just don't cheat on them by swinging and twisting your torso), but if you don't have weights you can probably do the bodyweight version. Shrugs may also help with that, but I don't know how much it matters.

How u tried greasing the grove technique?

Gautham S Baiju ok, ill try it, so do you think 5 sets of 10 pullups throughout the day would help?

@@conradrubin6594 I haven't tried it yet so I'm not sure.But it has been recommended by Daniel himself and lots of other good calisthenics RU-vid channels so I think it's worth a try.

Add weight. Increase ur strength.

Conrad Rubin 19 pull ups with good form are really good, u could ad weight