I too got an email with a link. I end up at a nicely laid out page, with the sections of the course on a left sidebar, and a video ready to play, on the right. I wanted to download and print the guide to follow along with this video. - All I could find was the video course.
I bought this to replace a very similar item whose foam grips had worn after years of use. ru-vid.comUgkxwyoGHi-cCLV1AqJYj7QeIWKSpdRMYPF1 This one is is even slightly better than the old one I had! (Sorry I don't remember the brand or model.) This bar sits a bit higher in the doorway, giving me more ground clearance for movement, and the foam grips and foam pads that protect the doorway are thicker. It was also very quick and easy to assemble. The only minor gripe I have is that the hand grips in the middle are really tight on the bar, and therefore hard to slide along the bar if you want a wider or narrower grip. You have to be patient and gradually work them into the position you want.
@@amirdar I started at level 0 too. I could hang only 2-3 seconds, literally. In time, you just get stronger. When I could hang for 30 seconds I was surprised.
@@amirdar First time I did a Passive Hang, it was like hell and I can't remember how long I eventually lasted before falling. From then on, I trained on a 2-time-a-week basis, with cycles of 4*3 sessions: Passive Hang 30"/30 Shoulder Pullups (or here, Active Hang but going forth and back)/Specific WOD. First week, the Specific WOD was Negative Pullups, second week: Pullup Hold (or Chin-Up-Bar Hold), third: Jumping Pullups, fourth: Assisted Pullups with band. Each WOD: 5 sets of 5 with a 90"-break. For the holds, 30 sec/25 sec/20 sec. And I repeated these cycles again and again... Today, I can do these exercises, some with more ease than others, I can do one strict pull-up and I'm still working on it, but as a matter of fact, I'm definitely stronger than in the past. Give it a shot, fail and then, try again. Results will come up at the end of the day, but you have to be patient!
Gonna start today. Currently level:0. Height:175cm, weight: 88kg Day1: Can hold on in level 1 for 2 sec Day6: 8 sec maximum Day10: 10sec Day16; 12-14sec Day 23: 18sec Weight reduced to 86.6kg Day30(23/12/2019): finally achieved 20 sec in level 1and 2 and can hold on to it without much difficulty Notes: I'm doing this on an extended ceiling at home, not on a pull-up bar, and obviously the grip hurts a lot more and it's difficult to hold on longer. I've a body fat% of 22.4% and BMI 28.3. So people 1)overweight like me 2) have no experience doing a single pull-ups before 3) haven't been to gym yet and hence doesn't have strong forearm and back muscles will take longer than some other people. I've not forced myself to achieve the 20sec mark, i only did the dead hang twice a day for 30 days (hanging down once in the morning and evening till my grip hurts) You can probably accelerate your pull-up progression by weight training your forearms and back or by using assisted pull-ups. 28/12/2019: level 3 is really hard for me. I try to hang in there and gravity just pulls me down. I think this level will take longer than anticipated. Current weight: 84.6kg Jan 5: I was out of station last week and could only find few sessions. I still can't hold my head over the bar, but can hold it for 3-4 secs just below the bar. Jan 10: I wasn't happy with the effort i was putting in till now. Like i mentioned above i did it twice a day (just one hang per session). So last 2 days i tried jumping from floor and letting the momentum pull me up 10-12 times and I feel stupid for taking it easy all this time. In 2 days I've made more progress than i did in last two weeks. I've reduced my weight to 83.9kg, so I'm not sure if reducing weight has helped me pull better or I couldn't pull all these days because i didn't put enough effort. I'm not close to achieving a perfect pull up, but now I'm hopeful it's gonna happen. Jan 15: Progressing steadily. But not enough to put in quantitative terms. Current weight: 83.4 Jan24: 61 days and about 6kg less, I've finally did 2 pull-ups. Current weight: 82.7 Feb24: I suffered an injury to my left shoulder during workout and took me exactly one month to recover. So I haven't made progress with the number of pull-ups. Just getting back to it now, and hoping to progress faster. March 9: Recovered from injury. Can do 4 pull-ups at a time now. Included 70 each of push-ups, jumping squats and dips into routine along with pull-ups 4 days a week. 3 days of 2km running and half hour dumbbell workout. The good thing about starting out on something, even if it's small, is that once you stick on to it long enough to see results you'll be motivated to do even more. Current weight: 79kg
Thanks for the help. I'm 63 years old, 6'4" and 205 lbs. I just got tired of continuing to lose strength as I age. I have trouble getting myself to go to a gym, so a pull up bar seemed like a good answer. It took a few months, but following your advice, I'm now able to do 4 strict pull ups...no cheating...the real thing. Thanks for your help. It can be done.
Magnesium, vitamin D3, zinc and fish oil to increase testosterone levels naturally. Herbs such as Panax Ginseng and Ashwagandha extract should also be added. Sarcopenia is what you are combating. (Loss of muscle and strength as we age.)
Was expecting to see some bullshit banded drills, but this is actually exactly the way pull ups should be taught. Great job! Although, it would make sense to actually not point toes so far ahead in a hang position. This means your butt is not squeezed, so body is not as rigid as it could be. Otherwise, excellent material.
Thanks for the feedback! Sometimes I exaggerate things to help show people on video (like staying in a "hollow" position). I'd definitely rather someone have their core tight (almost like an "L-sit") rather than no core engagement and butt tight. But then again, BOTH is best :)
GOLD pull up tutorial! This is a gem, good job. The level 4 is probably the most crucial one I think. When I started doing pull ups and struggled completing even only 2 or 3 clean pull ups, I started doing negatives and BOOOOM! Within just a few weeks it literally unlocked the whole thing and pull ups seriously from there started to pile up! 4, 5, 6, 7, I'm now at 10. Negatives are really the key to progress, can't stress enough. Love the vid!
I do 3 pull ups clean...and try to increase my count when I started this program last three weeks ,3 days per week before I did level 1 three sessions and each sessions I did 3 sessions ,I really surprised to see my body shape...its amazing but I can't do a 4th pull ups of my count...three clean ups only with full confidence....what was my mistake ...how to increase my count?...Thank you advance ..
1:18. Colgado seco 1:49. Colgado active 3:06. Chin over hold 4:29. 4-5 negatives 5:15. Segmented negative 7:15. Partial pull ups (3) down 8:26 Partial pull up (3) up 8:57
Level 1: Passive hang. Hang with our arms fully extended and relax your shoulders for about 20 seconds Level 2: Active hang. Pull down your shoulder blades (scaps) down and hold this position for about 20 seconds. Focus on holding a tight core Level 3: Chin over bar hold. Hold your chin over the bar for about 15-20 seconds. Focus on holding and maintaining a strong hollow body position. When you can hold that position without falling, move on to the next level Level 4: Pull-up Negative. Start at the top and lower your body in a slowed and controlled movement. 4-5 in a row. Aim for atleast 3 seconds Level 5: Segmented negative: Same as the negative pull-up, except here you pause and hold at the top, 2x middle and at the bottom Level 6: Partial pull-up. 3 different types, HIGH:: Start at the top and lower your body to the middle and back up. MEDIUM: Start in the middle and lower your body to below the middle. LOW: Start below the middle and your body to hanging position Now you're ready for your first pull-up!
Best video I've watched so far on this subject far. You really break down the mechanics of this exercise. I'm 66, I go to the gym three to four times a week, but I've never been able to do pull-ups. My memories go clear back to grade school and thinking something was wrong with me because I couldn't do them. It's time to tackle this one and overcome that deep-seated sense of inferiority that I've carried around with me my entire life. I suppose I'm level 0.
I'm 75 (76 in late Sept.). Have suffered sarcopenia but am determined to get back as much strength as I can. I'm learning pullups with a door bar. Am at the active hanging stage. I can (when I'm not tired) while pulling scaps down and in and engaging lats and abs, hang for 20 sec.
I’ve watched and utilized your video to achieve my goal. I set a month of doing level 3-level 6 in May. On May 31, I was able to do my very first pull-up! Thanks for doing this video and explaining every level of exercises thoroughly. It helped me achieve my goal! Now, I’m trying to improve my form and be able to do 2-3 pull-ups. Thanks again! 🙌🏼💪🏼🙏🏼
49yrs old here. I can do 5x20 pushups no problem but this is a whole different kind of challenge! I can do a passive hang, active hang, but chin over the bar hang? No. So I'm doing sets of 3x20s active hangs every other day. Started working on bicep strength to help this out.
I am a 63 yr old female retired US Army nurse trying to get back into some shape after being considered disabled by Ménière's disease. I am currently training for my first Spartan Sprint in June and need to get my upper body strength back! This video is great! I've looked at a lot of plans and this is awesome! I will download your guides below. Thanks for this!
I've been hitting the gym for a couple months now and doing full range pull ups is my newest goal. After watching multiple pull up videos I'm glad I found this one with some practical easy to follow steps to help get me there. Can't wait to start. Thanks mate.
👍🏻Great tutorial video! I’ve started CrossFit training 2 weeks ago. My biggest challenge is to do the pull up as no strength at all on my upper body. Your video will definitely help me to progress along the way. Thank you so much for sharing it!
When I was much younger, I was able to raise twice with the only right arm, and once with the left: that's to say that I am not naive to pull-ups. But I never met a better anaysis than the one you perform in this video.
Well worth the time to click on the link below for the more in-depth instruction on technique and strengthening and perfecting the strength to pull up. Many thanks Ben! Matt. Colorado
Thanks for the video. I Haven't been able to get passed 8 pull-ups in row. After watching the video I realize my body was too loose and using too much of my arms. I focused more on generating momentum with my back. Immediately could tell a difference. I also tried the high partial pull up technique where I was weaker. I used to fatigue around 6, now I fatigued around 10 and can bust out 2-3 more. Huge difference thanks again!
Thanks for posting this video. I’m 41 and I’ve never been able to do a single pull up. I used the techniques in the video and after 3 whole months I just completed my first pull up. From a dead hang, chin over the bar, perfect! Thank you so much. A real milestone in my life.
Thank you cause I suck at pull ups/chin ups. I'm 233lb & can only do four or five & I actually work on them. I luv the progression u showed me today.💪💪
Great advice! Love the partial pullups, something I have not tried. I am weak on the initial pull. I am probably on level 5 or 6. I can hold above the bar for 30 seconds or so.
Woww... Main aaj se hi try karti hooo. 😍😍 sayad main kar pau.... Believe 😇😇😇... Day 1 _only 6 second hold 🤣🤣🤣.. Day 9 aur 10 ... Pta nhi... 15 sec hold. Day20--- Level first completel finally per comfortable hona jaruri h abhi...
Nice Vid mate, i'm on the Negative Pull up level but have been lowering from top to bottom. Ill def practise the 'Bottom', 'middle' and 'top' segments of the exercise going forward 👍 Thanks.
Gonna start today. Height:183cm, weight: 75.7kg, age: 48 Day 1: Level 1 - over 10 seconds Level 2 - hard - ~5 seconds Level 3 - ~5 seconds Level 6 high = easy, 5+ pull ups Level 6 mid, low = can't do even 1 :( Full pull ups = can't do even 1 :( @WODprep This guide, like all the other, don't tell you how to manage to do level 6 mid/low from zero to 1.
Why do all these trainers who can easily do 20 or 30 pull-ups NOT know that a beginner or somebody's who's lost the ability to do a pull up is unable to hold a flex hang at the top for even a fraction of a second? In other words, step 4 should be step 3, as any attempt at a flex hang by said beginner will turn into a negative immediately. Don't believe me? Check out the great Steve Maxwell's progression. Also, stepping off a platform into an attempted flex hang can strain the crap our of a beginner's muscles/tissues. Having them jump up off a milk carton to the top position and add the tension while jumping is actually much safer.
Yes, exactly! I can do negatives but not hold at the top for more than 1-2 seconds (I am a woman). That should be the next step. How many sets do you recommend to do?
@@wildbluebell9001 Well, I went from doing foot-assisted (aka 'jackknife' pull-ups) on a solar plexus height bar, to negatives. But even then I had to be careful due to shoulder and elbow problems and actually figured out an intermediate step which was sort of like prolonged holds with really slow descent on the low bar to pre-condition for negatives. For impaired people, it's tough to even make the jump to negatives. Convict Conditioning, for example, wants you to go from Jackknife pulls to the top half of a pull-up, but in my case even though my body got so adapted to Jackknives that I could do 30-40 reps, I still couldn't do the upper half of a pull-up. CC doesn't like negatives for some reason, but If you can do the negative half of a pull-up without straining your joints at all, then working on them is a great way to go IMO and you're well on your way. Usually you do single reps with a bit of rest in between (e.g. 1 minute, but I used even longer due to age and joints) until you start to lose control of your descent. Steve Maxwell recommends that you get at least 6 reps of 5 second descent, but others suggest 10-12 slow reps. Then you can work on your flex hang a la this video, or try bands. I've never used bands but I know people working on muscle-ups who got a lot out of them. This video is good, but beginner cross fit students tend to be younger, stronger and more motivated than other beginners. Pasting a link for people who want more info on the stages before flex hangs and negatives (passive hangs, active hangs, scap pulls, australians and jackknives etc.). Have fun and good luck! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-CdtrfXK7bcg.html
@@ChengManChing Wow, thanks a lot! I am using the assisted pull up machine but I don't like it tbh. I only feel my arms working. Furthermore the position of the legs bent backwards on the pad feels awkward. I am really ambitious to master a pull up. 💪 Guess I will switch to these bodyweight progressions instead of the machine. I am not a fan of resistance bands when it comes to pull ups because they give you that bounce at the bottom.
please could you explain what we can do if the pull up bar is quite low - should we put feet forays with straight legs or put them behind us and cross them? Also should we do them daily or every other day for maximum progress? Thx
I'm at level 3 - I'm determined to finally be able to to do correct from pull ups and this is the clearest video on you tube by miles. I really like this guy - its a great channel. Ive also downloaded the free guide and look forward to working my way through that over the next few weeks.
Your advice has been a real life changer! It really worked! (and im a girl!) so it took a while but i got my first pull up finally. Now... What after? How do i build to more pull ups? I assume i should still continue the same excercises and try to test myself if i can do more than one with time?
I'm 24 ..my height is 5.3 feet..I joined gym about 1 month ago..I weighed 36kgs then now I'm 37.6kgs ..the progress is really slow..I still can't do more than 10 push ups..& pull ups ..no way man..I'm kinda tensed
If you can't yet do a Pull-Up but are doing all the various lessons and exercises/techniques you suggest, and have the most difficulty at one particular point such as the final 'pull" Up to & over the bar; would doing something such as Band Assisted Pull-Up "Pulses" where you quickly "pulse" Down & Up in that final range of motion help you increase your strength and performance/ability in that final bit of a Pull-Up? Or if you are unable to hold yourself over the bar for even one second? (But you have no problem holding still anywhere from 6 inches below the bar, or lower.)
This video is great, perfect explanation of what and how. Thank you, i have been trying to learn all this with no success, but this explained all in an easy wonderful way. Keep going .
I can do 5-6 pull-ups at this point and 3 sets of those. I would love to get to the point where I can comfortably do 10-20 pull-ups, as that would greatly help me with climbing. I am curious, how I can progress from where I am now to doing 10-20 pull-ups without breaks. Any suggestions regarding that?
Going to try these out. I suspect I will be good at level 3 (just hanging) and struggle at the rest - I know my weakness is the start of the motion, getting the back activated and up.
Ok, I'm about to join the military, but I'm working on my strength first... I'm probably in between a comfort level of zero and 1, but I'm looking forward to constant efforts. Thanks for the lead.
Great video- maybe don’t put down “other gyms” so much though. Most people who can’t do a pull-up aren’t CrossFit athletes and are just using the resources they have available with the body and strength they have. It can be discouraging to hear experts put down your local, probably more affordable gym.
you mention level 1 through 7, but there´s only 6 levels - Pull Ups For Beginners (6 Simple Steps For Strict Pull Ups In CrossFit®) Where is / what is the 7. level?
I am taking myself to task at 67yo to do a pull-up. I have watched four other videos on pull-ups for beginners and I synthesized a program from them and I started today. Your program is the first to utilize partial pull-ups. BOOM. I am adding that to my program. I have been doing sets of 10 second holds as opposed to you suggest one set of 20 seconds; I did three reps today of the Segmented negative over 9 seconds: 3" at the top, 3" at 90 degrees and 3" at the bottom with a 4 inches elevation. I think that would put my ability at Level 4.
3 months in, and I'm only on 20 hip raises in a row and can hang for 1min. I mean, it's better than when I started and couldn't even hang for 20 seconds, but I'm so excited to start at least 1PU or TTB . For TTB, my legs only swing halfway so far 😤
Wow...I learned how to do pull ups as a women by building upper body strength...Hold and lifting your body weight is hard for women. Men naturally have more upper body strength..not all men but majority... this is not for beginners at all. This will never work..sorry
I am at the level of jumping up to the bar, grabbing it, and dropping with a jarring motion on my shoulders which causes me to let go of the bar.....so I stay off the bar....almost 4yrs at CF and still on ring rows....🥴
I have a really unique problem when it comes to this exercise. When I was 9 I broke both bones in my forearm and ever since, I've had two metal plates holding it together. I used to have pain in a lot of exercises involving arm movements but through correct form and training, I could work through it. With the pull-up, I dunno if that's possible, whenever I come out of the move, my right arm is really tight and tense. Is there anyway I could work around it? Or should I abandon this exercise?
Thanks for the helpfull video! I can do 1 strict pull up right now but I am still practising to get stronger. I do have a question. How do I do the medium en high pull up at level 6? Do I start at the top or bodem? Thanks guys!
Thanks. I'm a super strong woman but I hate to admit it; I can't even do a single full pull-up. Embarrassing really. I'm going to use your tips starting tomorrow.
Anyone tried this? It seems logical. I literally can't do one pull-up, but I can do many press-ups. I just wondered if anyone tried the 4-step beginner method here, and does it work?
Why don’t we teach kids this way in physical Ed.? It would help motivate an entire generation especially in the US. Encourage your local education programs if you agree.
How many times a day to start with the first few steps? What to do if so high is an issue? I'm 6'4" so it would b much harder for me to have my legs out in front with my home bar.
People pick on crossfiters for your kipping pullups and stuff but damn if this isn't the best PU progression I've ever seen. I'm on level 3 right now but I hope by the end of the September I can get my first full up. Thanks a lot for this video!
Today I tried to learn. I could do Level 1 . I could hold for 3-5 seconds and 3 reps. I am willing to continue practicing . However I love to thank for such video which encouraged me to start doing it.
Hi WODprep, hope you are living healthy. I am trying to do 5 pull-ups from lat 3 weeks but i am not getting my targets, the problem is, i cannot take myself up near the bar,, please give me some tips to improve it. i have an Army test so i must have to do it at any cost... I will wait for your ans Thanks you
Watched this last night, today at the gym I tried step 1. I kinda forgot what it was though, and ended up doing an active hang instead of a passive one. Lasted 20 seconds! Rested for about a minute, tried again, lasted 20 seconds again! When I went for a third try my entire body said "no" as soon as my feet left the ground. Next time, I'll see if I can manage step 3. Edit 1: Went for step 3 today. Nope, not at all! I guess I'll practice holding on the pull down machines, we'll see how I manage after a week or two. I noticed that I was more aware of what's going on during the active hang today, both inward and my surroundings, taking that as a good sign.
71 years, went to the park and couldn't move an inch, surprised I used to be able to do 4 pull ups. After watching the video I'm officially a '0', but now I know how to start with a hang, hopefully I won't crash on a hang and can try the shoulder thing.
level 1: passive hang level 2: acctive hang level 3: chin over bar hold level 4: pull up neg 5: ative level 5: esgmented negative level 6: partial pull up: high- medium - low
I'm extremely overweight but have just started to lose some weight and start calisthenics. I am on step one lol. I can't even passive hang totally, I have to keep a toe on the stool but I am not giving up and I will incorporate these steps as well as some australian pull ups to gain strength. My goal is to get a strict pull up in one year. This video has been very helpful as I wasn't even sure where to start to get this skill. I have seen people use resistance bands and what not but I like these steps as it just uses gravity and your own weight.
I have always done negatives when I get really out of shape and fail to do a single pull-up. However I will try this system as it seems to make much more sense than jumping straight to negatives. One question: What if you are 20kg overweight (fat)? Do you risk injury or should you just lose weight first then start at level 0 when you are at a healthy weight?
