Pull Ups For Beginners (6 Simple Steps For Strict Pull Ups In CrossFit®)
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- čas přidán 15. 07. 2024
- Are you;
Working towards your first strict pull-up for CrossFit?
Looking to be able to do more strict pull-ups?
Learning how to coach strict pull-up drills and progressions more effectively?
If so, head over to my ULTIMATE GUIDE TO STRICT PULL-UPS - wodprep.com/blog/strict-pull-...
If you are trying to get strict pull ups as a beginner in CrossFit, watch this video where I teach you how to work on strict pull ups in 6 easy steps with no equipment other than a pull up bar. I break down my favorite drills for you to work your way through in a step-by-step progression.
Download our entire pull up coaching guide for free at wodprep.com/pullup
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Download our free pull-up guide at wodprep.com/pullup
More strict pull-up tips and drills: wodprep.com/blog/strict-pull-ups-crossfit-ultimate-guide/
I register name & email but once downloaded i wasn't sure what got downloaded. Couldn't find the free guide
Same as Niza.
@@kenzo0622 send us an email (you can find it on our website) and we will help!
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.
Help, I can't even hang for 1 second! I've just joined a crossfit gym and don't want to embarrass myself, I am obese and have no upper body strength
One more level, level 0 is needed. Stand under the bar and stare at it for as long as you can! I have mastered that level!!
Vijay Narsapur 🙋🏾♀️me too
😹😹😹
Then I am at -1
Looking at the door while lying in bed
Thinking where the bar would be
Stare at the bar until it comes to you up and down...hhhh
Vijay Narsapur lmfaooaoaoao
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
good luck :)
It'll be cool to see this comment get updated as days go by
Hosthan nice :) keep going fam
Wow
I keep my fingers crossed, keep going! ;)
I’m in Level ‘0’
i.e. Watching videos of how to do pull-ups.
Who else with me?
me too!
@عبدالله ⁴ ² dude
i can't hang from a bar for 30 seconds
@@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!
me at level 0. never did a pull till now. planning to try tomorrow.
Other channel be like:
"So you can't do at least 1 pull up? Just do this"
*Does pull up*
Glad this is A MILLION times more helpful than that
😂
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.
That is totally awesome, congratulations!!!!
Very impressive, especially for your age but even for anyone of any age. Keep it up
Wow. Congratulations! You are giving me hope!
Well done mate iam 61 and feeling the same way about losing strength
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.)
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.
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
One of the best tutorials on how to work your way to pull-ups 👍🏽
Thanks so much Vishal!
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!
Ah thank you im working on my pull ups
Underrated comment
Thanks for the summary❤
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!
thanks for watching - glad you enjoyed!
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 ..
Thank you. Just starting out and lm 54
You've got this Steve! We have a 71 year old athlete that can do a muscle up now, so I think you still have a long way to grow!
Keep going Steve!
I’m 60. Yes it does get harder. Keep fit !!! Spartan Beast this October (61 years young). Barely got through super
You've got this Steve!
I'm 75 and I wish i had started. 54 years ago... Now lvl -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.
Good luck - keep working at it and and you'll get there!
Edward Ingram awesome. Good Health bro.
Good work Edward!! inspirational. keep up the good work. Slowly but surely :)
We'll done sir - go for it !
@@allanfarr "bro" lmao more like dad
I’m a pull-up rookie. The negatives are a great way to go to build strength!
Wow, this is by far the best video on the subject on youtube. I can search no further.
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! 🙌🏼💪🏼🙏🏼
Congratulations on your first pull up
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 :)
Bro this is brilliant! Been looking for this my whole life! This is my fab crossfit channel
Excellent tutorial. Thank you.
Awesome video man! I've been wanting to see a no-equipment pull up progression vid. Solid gold! I'll try these out!!!
This is super helpful, got me to my first pull up recently.
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!
Best pull up tutorial!
Great 7 steps, i’ll try these on my training plan.
I bought this to replace a very similar item whose foam grips had worn after years of use. czcams.com/users/postUgkxwyoGHi-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.
Finally, a reasonable progression! I can actually see myself getting a pull up via running these drills. Thanks for sharing!
This is by far the best pull-up tutorial i saw. Thanks a lot
This is gold. Thanks!
👍🏻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!
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 .
Thank you! I'm at the first level. I'm preparing for the Air Force and this helps so much!
This is Great! Just what I needed to get in my pull-ups
lurine czcams.com/video/NGlTS1utgOY/video.html
Wish I had this when I first started out. Took me months till I did my first strict pull up. Was able to do 8 after another full year. Great video!
Great tutorial - concise and practical!
Well explained and no bs 👍🏼
Seems I'll back to the this stuff because of lack of progress. This is the best tutorial for beginners I've ever saw here. Cheers!
I really like the way you articulate the work. Not a lot of wasted words. Thank you.
The best video out there on how to do a pull up for beginners. Keep it up.
Best pull-up tutorial I’ve watch. Thank you!!
Just ordered a door frame bar. My new year resolution is to learn how to and complete 15 pull ups. Thank you this tutorial looks great!
THANK YOU! I trained according to your suggestion, finally do my first full pull-up in 2 months time!
One of the best pull ups video out there. Not just for beginners.
This is a GREAT video for beginners. Thank you.
Best video for beginners I've come across. Thank you! 🙂
Excellent video! I love the step by step progression…using the bands can def inhibit moving forward. It keeps you from doing full range esp under speed conditions. Great tutorial! 👍🏻💪🏻
Thanks to you ..very important notes .. god bless you
You are right, most people are wrong about negatives as level 1... I started with negatives and now my elbow joints hurt... Thanks. Liked and subbed.
Wow. most efficient pull up tutorial I've seen. THANK YOU. Wish found this even sooner in my journey!
Hope it helps!!
Awesome, can't wait to try!
Best guide ever! I was able to do partial pull ups.
Tnx, clear tutorial ive ever seen, im
55 , i'LL try it tomorrow when i hit d gym
Defo going to give these a try! Set myself a goal for Christmas - just one would be awesome!
We just released our Ultimate Pull-Up Guide which has tons of free coaching in it. You can see all of it at wodprep.com/blog/strict-pull-ups-crossfit-ultimate-guide/?ActiveCampaign&The+ONLY+Strict+Pull-up+Article+You+ll+Ever+Need&Ultimate+Strict+Pull-up+Guide+Email+Blast
I'm so crazy excited because the level method has taken me through these progressions! I struggled at the other gym that didn't have the level method because they didn't take me through these progressions. This makes me super happy to be at my CrossFit gym. I recently got my first controlled negative shortly after being able to hold my chin Over the Bar for 15 seconds and for this particular level I need to get certain number controlled negatives before I move on.
This video is full perfection
🤙🏼
Thank you WODprep, you don't know how much you've helped me. I wish I was your student long back.
Instructions are so clear i ended up i. Level 4 now,
I love your explanation. You are great!!!
Great advices
That's pretty much how I went from 0 pull up to a dozen. I still use most of these tips as warm up and finish off
yeah great tutorial. most ppl start teaching at Step 4 but for beginner like myself its really difficult to do. Now i know what to do and espcially how to fix my shoulder blades to have a right form
Just got a pull up bar and I am going to start doing this routine.I will update this as i progress.Also this is the best pull up tutorial on youtube
Fantastic video! Very clearly explained from start to finish.
I will definitely be trying this out.
Thank you!
This was awesome. Thanks for the video!
Great breakdown! Thanks.
Best tutorial I've seen for this. Thanks
Thanks Steven!
10/10 all locked in thank you.
Man, I just bought pull up bar because I wanted to learn and have been looking for a decent guide on the net and didn't find one as cool as yours !! Thank you very much I'll be trying it out !
Step by step and calculated
The last parts kinda helping me with loaded weights to progress from 20 pull ups. Was doing already with 15-20kg weight vest, but never thought about to splitt the full motion in 3 different to isolate the progress where its needed most.
Thanks for this.
best pull up progressions I've seen. I've always struggled with pullups but i think with these progressions i will do much better. this is the reason bodyweight exercises are so difficult
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.
This is the best tutorial I have seen on YT!
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.
Best video Ever ! Thank’s
excellent training, thanks!!!
This video is exactly what I need as a total beginner with zero upper body strength. Thank you!
This was great! Thank you so much
Thank you... finally some clear instructions.
I will try these steps! I am determined! I think I can do level 1 and 2 :D Thanks man :)
thank you for a very good video, i have always wanted to do pull up, and finally this video helps a lot
Great tutorial and explanation. Thanks for posting.
Thank you, Coach. This is something that most people can do. 💪
Thanks to you. I completed my first pull up and I can do 3 now. Pull up negatives are great way to increase strength
Thank you for a great video!
Great job! Thanks brother.
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.
You're welcome!
Excellent explanation.
what an amazing tutorial man, big props to you 🤙
thank you!
Good video. I will definitely add this to my routine to strengthen my back and arms. Good content.
This is the best video on how to build strength to do a pull up that I've seen. I can't wait to try it. Thank you!
thanks!!
0:50 Level 1 - Passive hang - 20 secs
1:33 Level 2 - Active hang - 20 secs
2:35 Level 3 - Chin over bar hold - 20 secs
3:43 Level 4 - Pull up negative - 4 or 5 in a row
5:14 Level 5 - Segmented negative
6:37 Level 6 - Partial pull ups
Excellent tips and presentation.
At level 4, moving to level 5 👍. Thanks for this tutorial, love it!
How long has it been taking you
This has given me the confidence to try. Starting level 1 today. Thank you!
Awesome - good luck!
excellent work. Thank you so much for showing us a very smart and progressive way to succeed .
Will definitely be implementing this method into my own coaching. Thanks!
Awesome!
Love this, thank you!
WoW...TQ ...Very Use Full...I Am Try This exercise
awesome.. thanks for the guidnce.
I'm new to CF. Just finished my 7th workout. I am level 1-2 right now with pull ups. I found this really helpful and will be working on these starting today! thank you.
Level 1....beginner...great video