By far, the most helpful instructions when it comes to pull-ups and common mistakes. Thanks Daniel! 🔥🔥 Your biweekly newsletters and HomeHero programme have opened my eyes to so much more in the world of calisthenics, strengthened my knowledge on techniques, form mistakes and training patterns. Love from India 🇮🇳
Yeah, Even on push-ups, a ton of people in my high school would be like I can do 60 push-ups then their push-ups are legit trash. Same goes for pull ups, kipping and half trpe
@@echo_94 It's not the same thing, chalk is magnesium carbonate, dirt is a mixture of all kinds of rocks, dead leaves and animal poop. The point of chalk is to dry up your hands without filling in your skin ridges for maximum grip. Dirt isn't a drying agent, in fact, it usually contains water, and unless you get lucky, it won't be the right particle size either. Maybe you're just lucky and your dirt happens to be just the right kind of dust. But in general, it shouldn't work.
Why do they forbid chalk? Can a chalk buildup in the environment cause respiratory issues or something similar? Or is that just to decrease cleaning costs?
The tip about squeezing the knees together while keeping them bent and under the body at 4:50 is a game changer! It has immensely improved my control and overall power in the pull up. Thanks Daniel!
Im most annoyed by bros strapping a 45 plate to a weight belt and grabbing the widest humanly possible pullup grip "because it engages that lats more) and then they do 4 reps with 2 inch range of motion.
It's a shame pull up bars like that are so prevalent. It's so difficult for a normal height person to execute with decent form or a variety of grips/widths.
@Dan Don Milo meant that the width and height of the bars is fixed (and so wider grip chins cannot be done, for example) and tall people can't hang fully if the bars are too low.
I remember seeing this video 3 years ago. You were one of the first calisthenics youtubers. Thank you for being one of the inspirations that got me into calisthenics
The best part about having discovered this channel late in life is that I have 10 years of missed videos to catch up on. This is a gem!! I will be rewatching this for form correction in my own pull-up journey. Thank you.
First time I saw this video was about a year ago. I was still new to exercising and bodyweight training. Eventually, I joined a gym - I built muscle, built endurance and, most of all, I gained a lot of practical wisdom. And it's amazing because now I can fully comprehend what you are teaching us, and I can put it into actual practice. Thank you so much, man! I love bodyweight training. There's no limit to the progress. Axé from Brasil!
Goddammit 3 years into calisthenics and I did pullups wrong the whole time! Well you never learn enough. With hunched back I can do a decent amount of pullups but with thoracic extension and elevated chest I only manage 3 at best before form breaks down. My ego just got shattered. Got to admit I'm embarrassed about only being able to do 3 with perfect form.
The tips on engaging the scapula are very helpful. Especially the bit about moving your shoulder away from the ears. As soon as I tried that i realized that I haven't been engaging my scapula at all. I was moving my shoulders back into the position but I wasn't actually engaging the muscles. This explains why I've had shoulder pain and why I mostly feel a burn in my biceps when doing pull-ups. Thank you for the informative and succinct content. When people search for information on youtube, videos like this are what they are hoping to find.
Thanks for the great stuff. Next time in similar videos please use a split screen comparison of the right and wrong forms which makes it easier to understand the difference without going back and forth many times. Thanks for the great stuff
You can still go into a passive hang between reps. It will make the exercise a bit harder but it will engage the back a lot. Its not a mistake, it is an option.
@@atlasbailly5439 2 years later I agree with you. Even without weight passive hangs can damage your joints. It is not reccomendable, although there are sources that state that it is an option. Either way I don't reccomend it and think that the risk is not worth the miniscule amount of gains you are gonna achieve through the method.
we are never to smart to learn something, which is why everybody should be watchin vids like these. im a certified fitness trainer myself but i must admit ive been guilty in terms of pelvis position. looking forward to correct this in tomorrows pullsession :) thx daniel and keep it up mate!
Your Videos are amazing. Best i have found on youtube by far especially for calisthenics. This one checked my ego haha and I know its going to improve my pullups. God bless, your physique is killer and you have a dinosaur back. Inspiring. Never give up everybody.
Daniel, you're content and knowledge is awesome and special about you that your knowledge and practically shows on your physic. my brother started calisthenics an year before you're videos take a part of his progression. thank you so much and love to see your videos again.
Hi ! Great video ! I was really concerned about my rest perdiod. Since I do mostly high intensity (slow) pull ups, I was considering myself bad at recuperation because other mates told me to rest 30 to 45 seconds between series, and I was really out of strength. Now that I know I have to rest 2 to 3 minutes, I'm sure I won't feel bad resting so much anymore ! The pull up mistake that annoys me... is fighting against gravity only halftime ! I always say (for other exercices too) that performing the movement more slowly while controlling it the whole time is much better than exploding your way up then letting yourself fall back down.
Daniel, the tucking chin in advice was the one i needed. Tucking the chin in makes huge difference in feel and body tension for every move(pull up, hollow body hold etc.) Thanks man.
Hey, what a nice place for training, with a set of bars and apparels in good conditions! They "invite" you for training somehow, imo. Congrats from Brasil! 💪😃
According to this video, I have 3 mistakes, which I suffer and effected a lot, I'll correct them in my next pull up session. 1-I don't use chalk: My grip is quite strong so didn't mind chalk but my hand skin gets so hurt sometimes and I can't handle hanging from a bar anymore, so you're right, I'll start using chalk 2-I go to dead hang per rep: I started my pull up journey from working on my dead hang to active hang so I thought going dead hang while doing pull up is gonna be more efficient, bu it cut my reps therefore my back muscles not worked enough. I'll be on active hang when I'm doing pull ups. 3-I don't rest enough between sets: I do my first set and I cut my rest short more likely under 1 min. therefore next sets I can't do well my reps drops significantly. I'm gonna set timer and rest enough before next set. Thank you Daniel, your video helped me much.
Dude, this video is really good made, im impressed! No stupid talk and useless long informations/explanations, excersisses are well shown, mistakes are good explained and a short summary at the end. amazing. thank you :) i totally like this style
Hey Daniel, just wanted to say, you're the one fitness RU-vidr that has the ability to motivate me on the days I don't feel like getting up and going to the gym. Appreciate your vids man Edit: I was going pretty heavy on weighted pull-ups the other day, and I started feeling pain in my shoulder. This isn't common for me, any reasons why and maybe some adjustments I need to take?
Lorem ipsum Maybe it could be because your shoulders weren't prepared for the heavier weight, I'd say go lower weight wise, and do more reps then build up the weight and decrease the reps, also make sure you engage the scapula as that will keep your shoulders healthy? I used to get shoulder pain when doing weighted pull ups and I think it was because my scapula wasn't properly engaged at the heavier weight, doing reps of ten with weight and focusing on form sorted it out and my shoulder felt better after a few weeks, also make sure you have healthy shoulders in general without imbalances, for example make sure your rotator cuff isn't weak, scapular pull ups should help all round to strengthen your shoulder
RabidYeti This actually makes a ton of sense. I will admit I somewhat start compensating when I'm trying to pull-up with 2 plates and even though I get the reps out, they aren't the cleanest. I need to check the ego and build back up the proper way. Thanks for the input, I'll definitely give it a shot.
Yeah, bad form with heavy weights isn't a great idea, hope your training goes well :) I did a 5 sets of ten reps for a while, then once form got better, got the higher weight and did 5x5, just coming back from an injury, and lower weight definitely hit the ego
I cant do regular pullups yet but im getting into doing them. I just hate when i see people at my gym half repping and Swinging so im using an assist till i feel im strong enough
Josh Jones i was there before too with assisted pullups. It is so easier to move from band to band to regular pullups. I got much better form then someone that dont want to use band cause it is ’lame’.
Quick tip, if you're having time doing pullups try using a chair, or box to stand on so you'll be at the top of the movement with your chin over the bar. Do the eccentric motion, slowly and controlled. Eventually you'll get strong enough to do a couple of reps
hey how many can you do now. I couldn't do a single pullup just 2 months ago. I started from negatives & hanging from top position, 3-4 times a week. Now I can do 7 with good form and full range of motion, trying to hit 10+ soon. Is muscle up good, I'll try that when gym opens
whoa this is very informational! i dont think ive seen a better channel on body weight training! im constantly trying to feed my brain with knowledge. especially on form n full range of motion. Thanks!
its cheating yourself. If you can do only 2 with full range it means there is a good portion of muscles left out of the training. Intensity is KING Volume is Princes
FrostieBG Quality over quantity mate. If you didn't do the full range of motion of the exercise you shouldn't count it as a rep. It's like my friends who pick a lighter weight when for example doing overhead presses, because they say that they don't think they can handle 12 reps with a heavier weight. But I don't give a crap if you can do 12 reps if you don't challenge yourself or if you cheat. I rather have you do 8 perfect reps while struggling on the 9th one and failing. You're not supposed to do 3 x 12 reps and call it a day, you're supposed to go to failure at each set, by picking a weight which you can barely lift (if at all) the 12th time. Because at the point you're struggling the most is where the actual muscle growth will come from. It's the same with pull ups, the 2nd pull up that you're struggling with is where you're creating the most tears, because you're going from a fully stretched position to a fully contracted position. I recommend doing as many proper full range of motion pull ups as you can, and then when you can't do any more, use a resistence band or an assisted pull up machine, perform as many proper full reps as you can. Keep doing assisted ones until you can't do those with proper form anymore, at that point there's no use in doing cheated pull ups, because the muscles that matter are already tired anyway. By doing cheated pull ups you'll only get better at cheated pull ups because that's what you're training your muscles to get used to. Remember this, your muscles can't count, they don't care if you do 2 reps or 20, they only care about how much weight you're moving. If you create enough damage, they'll rebuild themselves so they can handle the weight better next time you work out. if you're not struggling on your last reps then you're not forcing your muscles to improve as quickly as they could.
There is dozens of "pull-up videos" on the internet. This video is head and shoulders above the rest. Professionally executed covering all aspects of performing pull-ups. No matter how advanced you are, you will learn something from this video. Excellent!
Hello man. I have to say I really like your videos and tutorials. You worked hard to obtain a stunning body and I can feel a great experience of calisthenics, yet you have a very humble and cool-headed approach about it. Thanks for your guideline and advices, by following it, I feel I can progress even more in a faster, smarter and safer way.
"If you're gym doesn't allow chalk, leave, and go to a real gym" Realist shit I've ever heard! I've always been a happy subscriber with you Daniel! Keep these informative videos coming, you inspire me to share the knowledge to everyone I know!
Your videos are great. Your instructions are clear you speak generally with very little opinion mainly just fact. I appreciate your videos. Keep up the great work !
This is an excellent and comprehensive summary of pullup mistakes. I assumed that I had everything right but I have been doing a dead hang between reps (mistaking that for ensuring full range of motion) and also never tried chalk as I did not realise it can help my performance. Thank you.
0:56 How about clean up after yourself? There is one chalk user at my gym who gets chalk everywhere. On top of ubiquity, it gets sticky and brown from sweat.
I am having a hard time not hunching my back at the top movement of the pull-up, it's like i am rounding my shoulders unintentionally at the top of the pull-up, what can i do?
I have the same problem. I use resistance bands now and it feels way better. I guess we are just too weak at the moment to keep the scapular retracted :-)
Jake McCoy is right but I am going to add this there's easier progressions for newbies, such as assisted pullups near the ground with legs for support. I'm not sure what they're called but I've gotten good results regressing to that to dial in the technique
Thanks a lot, I think many of these Pullup videos only highlight the obvious ones, while I've not seen others explaining the pulling arc one and a few of the others, which I've had as issues. Nice video :)
When i do pullups i start with dead hang, engage the scapula and pull up, then I come back down and disengage the scapula going back to fully extended elbow dead hang. Is it wrong or should i not disengage the scapula but still have extended elbows (basically not going dead hanged)
Tiago Morais If you go down controllably and then release tension to dead hang, it's even harder (and a good form). It's like your every pullup is the first one from dead hang. When people go up instantly after the moment they extend elbows fully, they regain some elastic energy from tendons, thus the exercise becomes a little easier. The faster you go down (controllably), the more energy you can regain. Your version completely dissipates this energy and also slightly lowers the center of mass, thus is the hardest in this regard. However, I'm not sure about the benefits. I think of it as unneccesary overperfection, because it's essentially two exercises together, pull up + shoulder shrug (I hope it's called so), and cuts about 1 rep in 12, but you don't need to listen to me, 'cause I'm no expert :) It's a pity FitnessFAQ's didn't reply.
Moose92411 well, if your grip is giving out before your back then it's suitable to use chalk. I use it for my front lever because I always lose my grip before I lose my lever hold. By using chalk, I can focus on the main movement and am not limited by my grip. But for pull ups, I personally don't use chalk.
it's not actually a form mistake since it helps engage your glutes, hamstrings and lower back in the pullup. It's only a mistake if you simultaneously loosen the rest of your core on the other side, particularly the abs.
i discovered this video weeks ago .. before no mater what i do i cant break my 5th pull but after watching your video i can now do 9 i really appreciate your guide
Great vid. One of the most professional fitness/bodybuilding channels. Athlean-X is the king, but you can aim to achieve an ex aequo 2nd position with Scott Herman in the future.
It makes no difference if you don't lose grip due to sweaty palms or already have a very strong grip. It also helps more for women who are sometimes held back by grip strength in pull ups.
i have used Qi Gong for lower back along with core exercises to correct mine, still don't skip pull ups, when done correctly, as Daniel said its the best upperbody workout. be sure to use the proper form as daniel showed in this vid. @Daniel again, great vid! thanks! i didn't realize the chalk was that importend, i'll try that out for sure, i have these callus hands you won't believe haha.