FINALLY we get to see you talking!! Way to go Alex! This makes it so much more relatable and involving. Keep it natural and be yourself like you do now. You have what it takes to present on screen. Huge added value.
Thank you as always for the great info. I feel extra glad that you are promoting banded pull-ups as a progression. I have friends that did not want to use them as a progression for reasons that seem to spring from the advice you watched. But FWIW, I am a data point that you can progress from banded to unassisted pull-ups. In the last 6 months, I've gone from using quite heavy bands to getting to 5 reps unassisted. I never would have gotten there without the banded pull-ups. Thank you for being super inspirational but also practical, evidence based, and accessible.
I noticed the different pullup variations had different levels of difficulty for me. So I used that as a progression. For me, the neutral grip was easiest. The overhand grip was the hardest. And the underhand grip (i.e. chin-up) was somewhere in between. Now that I've been doing pullups for awhile, that doesn't really matter anymore. But as a beginner, it helped me to progress.
I’m watching this channel for a long time now and I’m really happy to see how the you progressed on the quality of the videos. The content (about calisthenics) have always been more than great, what I mean is about production, lights, visual identity. Congratulations! Hope to get a course soon enough so I can improve my training!
Always the best sport educational video in social media. I started with zero pull up November 2018. My husband who is also a Sport Scientist included in my program band assisted pull ups including negatives and isometric hold with chest on bar because as you said it is hardest for most people. Fast forward to now, I can do 10 reps pull ups on bar with chest on the bar. I can also do 5 reps muscle ups. I used band assistance in exercises that were way too difficult for me. Bands are going to be your best friend when learning a new skill.
Personally, when I found out about the subject, I saw that there was not much difference in mechanical terms between the chin up and the pull up. However, with chin ups it is very easy for me to make a more demanding ROM, where I end up touching the chest from a dead hang. So I treat it as an accessory exercise, where instead of focusing on explosiveness (as I do on pull ups), I focus on absolute control of the movement and make sure to add more volume of work.
I was one who struggled with doing even 2-3 pull-ups for years while being able to do sets of ten on chin-ups. I was using an assisted pull-up machine where you can alter the weight, and it just wasn't doing anything for me, but I switched to using wraps on pull-ups and doing scapular pull-ups to develop and emphasize specific back muscles, and I went from being able to barely do 2-3 to doing 7-8 in two weeks. Part of my issue was definitely my grip, but the other issue was simply not activating my muscles properly due to the assist (stabilizers not being activated properly, and muscles not being used to the motion and the stress since the assist does that for you). Sometimes you have the strength but simply aren't activating the muscles properly so you don't get the output. Pull-ups/chin-ups are still my weakest exercise by far, but I can actually do a set of ten all the way down/shoulders to the bar now. That said, I can do roughly 1.5-2x as many chin-ups as I can do pull-ups.
Thanks for the clarification on arching my back during the Pull-ups, when I use rings, I find it easier to initiate and pull up my body arching my back then going to normal, otherwise I find the scapulars are not strong enough sometimes to get enough repetitions, so I would be worrying that maybe I'm cheating myself a bit
This is a very educational channel! The host is very knowledgeable! I do Pull-ups at home. I can't do that many with good form. Maybe 5 on a good day, but I do hold at the top and also resist the eccentric a bit. The way I do my sets is that I start by doing as many as I could on my own, then use a band to squeeze out a few more, lastly I do some negatives. What I'm wondering is: What is more beneficial the band or negatives? I'm starting to think the band is more beneficial because it does add some tension which seems to stretch my back a little more and also get a good squeeze at the top. While with negatives, although I really resist I don't feel any benefit nor see any progress with more reps. I was also thinking of doing partial reps at the sticking point instead of negatives. I think focusing on the mid-rep to the top of the rep might be more helpful than doing negatives? My goal is to add more time under tension. I'm not stuck in the numbers game. I'm after developing my Back. I'd appreciate your input on this. Thanks and keep it up!
@@JakeDevs I go to the gym for 30mins , 15mins stretching and meditation, so Total 45mins. Since I'm an Ectomorph, I do lightweight, 2sets, 10reps, long breaks.
When I was very young, and a teenager, I found chin ups much easier. I decided to work on my weakness, and practiced pullups as well as wide pull ups. Soon later Pull ups became much easier. Now I can do the most reps when I used a neutral grip. However I do not go for maxing my reps. I do controlled form at varying pace, and varying grips on different days, to provide myself the most balanced work load for my whole body.
My journey with calimov training programs started 3 years ago, now i have bought all of them exept for home workout. before, people were noticing only the hair that i lost and the weight that i gained, but now they can't help but notice my new physique, turns out that saitama mode is real like the one piece. I can't thank you enough calimov you have changed my life 💚
Spot on, as usual. Im new at using the bar since I barely got one and I confirm what you said, pull ups and chin ups are not the same. Chin ups are so hard for me pffff
Good video and great channel. I just started focusing on pull ups ( and dips) and I have seen great results focusing on 5x5 weighted. Tried other approaches previously but this has worked the best for me. Even though the rep count is low it seems to transfer over to max rep bodyweight as well. For example the other day I was going the heaviest I have ever done on pull ups. After the 5 sets I did 1 set bodyweight without adequate rest period. I felt like I was literally flying up to the ceiling when I had no weight on. Did my old bodyweight max number of reps ( 14) from 4 weeks ago easily despite being super tired from the weighted sets and not having rested enough. I'm sure my max bodyweight rep count is quite a lot higher now than it used to. And all from just doing 5x5 weighted ( currently doing +27,5 kg for 5 reps, bodyweight 83 kg).
@@doyourownresearch7297 Thanks. Was 3 months ago I wrote that comment and have improved since then although I am currently on a bit of a plateau. 37.5 kg for 5x5 weighted now. Also a month ago I did 23 bodyweight straight arms into chin over bar pull ups when I tested my max. Had movement of my legs for the last 5 reps or so but still think its good. As a way of breaking the plateau im going to start doing extremely wide grip and lower the weight. See if that helps. Might try chin ups as well, dont do them now, but a bit scared of possible bicep injury when doing them weighted.
With the band assisted pull ups, the weighted stretch at the bottom is very important, so reducing that is bad. I went from no pullups to 10 in about 2-3 months just from doing dead-hangs and without trying to progress them at all, I attribute that progress to the weighted stretch of the dead-hang.
again a nice Video, thanks. Can you please make a video about the chest to bar pull up and the explosive pull up. Thank you! I still have problems with that.
hey man im currently working out in the gym but I wanna switch my focus towards calisthenics. I was wondering if I can do a full body workout 3 times a week (as in pull up-, dip-, and push up-variations, squats and lunges) to be effective or do I also have to split my workout into either upper/lower or push/pull/legs just like with bodybuilding and powerlifting?
Yes, the banded pull up has the opposite resistance curve of banded pull ups where the bodyweight pull up is hardest at the bottom and easiest at the top, but you will still be working and stimulating the same muscles throughout the movement. And something I really like when programming banded pull ups for people new to training is it forces you to learn the hollow body position. And not only that, but you have to keep your whole body controlled from the upper body down to the toes to keep the band taut so that the band does not make the body collapse in on itself which perfectly primes the body for a bodyweight pull up with minimal energy leaks.
Plus, let's not forget an incredibly easy fix for that "problem": just let the beginner do two more sets of banded pulldowns while sitting below the bar. This time, the strength curve matches perfectly but there's no coordination component. Which is perfect for the last exercises. (You can then optionally include one more isolation exercise afterwards for the weakest link if you're more into bodybuilding than callisthenics)
when i first started doing pull ups i couldnt do none because the elbows went outside and i didnt know they had to be still or something and chance are i coulld have hurted sholder but now i can do them easily with them not moving
Great advice, as always.❤ Just curious to know if rows are really required in training programme if one does pullups and chinups, as they train same muscle group.
I do get the effect of the first video, BUT if it's a very wide grip pull ups vs chin up. By wide grip here I mean if my arms are at or almost at 45 degree angle while hanging , which happens if I use the pull up bar that curves downwards at the ends, and I hold onto the curved ends . If I do supinated or pronated pull-up at similar width, which might be at about shoulder width or just slightly wider for the supinated grip, then I can do similar amounts.
So, would it be a good idea to replace the rows with the arched body pull up as my horizontal pull movement? If it works the same muscles as the rows it seems a much better alternative. Why isn't it more commonly done?
I progressed by doing them on parallel bars. Start from a sitting position, feet on the ground. Next progression is feet on the other bar or through a rope hanging on the other bar
Crossing your legs is more related to neurological factors. You should always avoid forming any asymmetrical habits, regardless of their impact on specific movements.
Hey new to pull-ups my grip is kinda weak should I focus on that before I do negative pull-ups don’t have access for any equipment to help me out so all I can do is negative pull-ups or scapula pull-ups
Well there is one thing about crossing legs… If you decide to cross your legs… then the chance of falling into a injury of your knees or other body part is increased because … if you fall with your legs crossed it can hurt if you fall on hard floors… for example stone tiles!
And a even worse chance is that your chance of catching the fall is reduced because crossing your legs and falling on your feet… can still make you trip!
I was able to progress my pull up strength through strictly just supinated grip first before pronated and it helps alot. Didn't really like using the bands
Just keep pulling yourself up the assisted pull up machine is great to work towards normal pull ups and then eventually into weighted pull ups. It´s all about just making it a little bit harder each time and you´ll eventually be doing things u never thought you could
i bought 3 fitness programss from diffrent people (companys) and the complete calisthencis program from calimove was the best one focus on the basics and step by step build muscle and learn skills ^^
Something I wanted to point out is that band assisted pull ups are not as good for muscle growth because it takes off so much load from the stretched portion of the lift, which is the most hypertrophic. However, as a way of being able to progress to unassisted pull ups, it works well.
In my experience, the hollow body position is natural, and i will switch to an arched position (or crossing my legs behind me) if the bar is too close to the wall. I just don't want to drag my feet up the wall! Great info
And what about thumb over the bar and thumb around the bar? Some people say that with your thumb over the bar you can generate more power with your lats and use more the muscles of your forearms, while others state that the opposite is true. I would like to know your opinion on that.
Great video. The nuances of exercise technique aren't captured very well in the short format of CZcams shorts or TikTok videos called out. Especially by creators who only do that format. They don't explain the "why", and often times it's because they can't.
Trained alot of people that couldnt do pullups by using bands. You start with a heavy band, and apply double progression. When you can do 3x10 with the blue band, you move to the purple and so on. Once you can do 3x10 with the pink/red band, you can usually do around 7 clean pullups without help.
I've only recently started looking at your videos to help me with my pull up progression (before, it was just to look in awe at what you could do). I found in one of your videos information about your triceps being used at the top stage of the pull up (where I struggle most). I cannot find any information on what the triceps is doing in this stage and it makes no sense that it is helping. What is it doing? Will doing press-ups help me pull-ups? Im confused. :)
I absolutely struggle with the initiation of the pullup by far more then getting my chin over the bar. I struggle with it so much, that I'm not sure if I could ever perform a full pullup without assistance.
When I do pullups on assisted pull up machine I only feel fatigue in my arms, mainly where my elbows are and my forearms. Any tips on how to work the back more and arms less?
You can like he said try not bending your lower back while pull ups but if it isnt enough here some tips: -Try progressing your l sit pull ups with your legs only a little bit up until they are at 90 degrees -implement Short pulls by holding the starting position and just pull as hard as possible for a few second and call it a rep
Personally, if you're just starting out in the gym and you can barely even pull yourself up and can't do 1 pull up, then pull downs are the best place to start. Find the weight that's challenging at 10-15 reps, and when you struggle to hit 10 on your second or third set then you can start cheating the weight down and do negative reps or drop sets. Bands, purely negative reps, and especially the machine assisted pullup just did not work for me, I made almost no progress on pull ups until I started doing pull downs and it happened quite fast.
So i got a question. I started with chinups. But when i do a pullup somehow my legs automatically go forward. It feels like im still using my arms instead of my back (hollow form) Eventhough i start with an arched back. The moment i tighten the core my arched back becomes hollow. Whats up with that
Hello calimove, I have a really hard time understanding the guy from "Gymnastic method" channel. His pull ups look gorgeous, super straight, chest to bar and everything. But it looks like he's neither doing arched or hollow back pull ups. I think he's engaging his core like in a hollow body but arching the upper back a bit. I cant figure it out, would love some insight on this please.
Keep your core and legs tight and lean your entire body slightly back so you are in a straight line from head to toes... You don't want an exaggerated posterior pelvic tilt(the "c" shape) like in a hollow body.
@@nemesyssss Yeah, a little posterior tilt or even neutral if you can... Whatever helps you the best to keep your body straight. If you have a bar at home, go play around with body positioning to see what works best for you.
do you have any tip on how to fix the "clicking" sound in my shoulder during the bottom part of the movement? I was doing pull ups for a few years now and have never had this problem, thanks in advance for help
Might be a flipping tendon, it cant be said from your comment whats your problem, but what might cause it: bad posture especially protracted shoulder, lack of rotational mobility, lack of scapular mobility, too much tonus of the involved muscles or worst an acute or chronic injury. If you can, go and ask your physical therapist, you wont get an accurate diagnosis/help on the internet
It might not need 'fixing'! Joints and especially shoulders click and clunk a lot in some people, and it's fine. If in doubt, or in pain, get it checked, but don't panic.
I like slight hollow body position because it minimizes the motion through the plane on the bar or swinging which can add difficulty. It also always better to tell the pretty girl that she is right, or at least mostly right, about anything she says.
So.. an arch pull up will work on the mid back more than lat. Does it mean lat pull down also works in mid back more? Since the back forms are similar?
I'm confused whether the conclusion at 3:30 is that if I want/need to do pull ups with my leg crossed, I should always my crossed legs keep them in front of my body to get that lat stretch en abdominal contraction. Or is it fine to put them behind my back as well? I'm a tall guy With the equipment I have at home it is impossible for me to do them with my legs hanging. The same at the park nearest to my house.
What was the worst piece of fitness advice you ever received?
No pain, no gain 🤦🏻♂️.
"Cardio kills your gains" actually it helped me to get more lean
On an infomercial back in the 90s, Tony Little sold me on an Ab Isolater. It was 3 AM.
Go to absolute failure on every set of every exercise in every workout. That held me back for a long time.
10 reps 3 sets😅
FINALLY we get to see you talking!! Way to go Alex! This makes it so much more relatable and involving. Keep it natural and be yourself like you do now. You have what it takes to present on screen. Huge added value.
Bruh same. I could believe my eyes. I was sure the other dude was speaking. His face and voice don't much up
Don't know why but it feels like he is not actually the one talking
I can do 5-6 pulls ups but 10-11 chin ups full reps i completely stretch my arms at the bottom why is this
@@aslatiel4888 chin ups are easier it targets different muscles more
Are you knew here?
The editing and production here is really really good. It's one of the videos where I feel smarter and informed afterwards. Thank you for this gem.
Thank you as always for the great info. I feel extra glad that you are promoting banded pull-ups as a progression. I have friends that did not want to use them as a progression for reasons that seem to spring from the advice you watched. But FWIW, I am a data point that you can progress from banded to unassisted pull-ups. In the last 6 months, I've gone from using quite heavy bands to getting to 5 reps unassisted. I never would have gotten there without the banded pull-ups. Thank you for being super inspirational but also practical, evidence based, and accessible.
Thanks for dropping some real knowledge! Love your work, this channel is an authority for me
I noticed the different pullup variations had different levels of difficulty for me. So I used that as a progression. For me, the neutral grip was easiest. The overhand grip was the hardest. And the underhand grip (i.e. chin-up) was somewhere in between. Now that I've been doing pullups for awhile, that doesn't really matter anymore. But as a beginner, it helped me to progress.
You're right.
Neutral grip technically is the strongest because the balance between the worked muscles is even.
same, but progressing with supinated grip tooke me lot of time, i think with bends is easier and faster
Yes exactly. Initially I used chinups and neutral grips. But after I started doing pull ups , it didn't mattered any more...
This is brilliant, watching other social media videos and explaining your opinion makes it almost like an FAQ session at the same time
Always coming back to learn. Thank you for the insight!
I’m watching this channel for a long time now and I’m really happy to see how the you progressed on the quality of the videos. The content (about calisthenics) have always been more than great, what I mean is about production, lights, visual identity.
Congratulations! Hope to get a course soon enough so I can improve my training!
Always the best sport educational video in social media. I started with zero pull up November 2018. My husband who is also a Sport Scientist included in my program band assisted pull ups including negatives and isometric hold with chest on bar because as you said it is hardest for most people. Fast forward to now, I can do 10 reps pull ups on bar with chest on the bar. I can also do 5 reps muscle ups. I used band assistance in exercises that were way too difficult for me. Bands are going to be your best friend when learning a new skill.
Eleggs thank you very very much. Your advices are really appreciatable
Personally, when I found out about the subject, I saw that there was not much difference in mechanical terms between the chin up and the pull up. However, with chin ups it is very easy for me to make a more demanding ROM, where I end up touching the chest from a dead hang.
So I treat it as an accessory exercise, where instead of focusing on explosiveness (as I do on pull ups), I focus on absolute control of the movement and make sure to add more volume of work.
Excellent video!! Simple and direct to the point.
Amazing breakdown as always!
I was one who struggled with doing even 2-3 pull-ups for years while being able to do sets of ten on chin-ups. I was using an assisted pull-up machine where you can alter the weight, and it just wasn't doing anything for me, but I switched to using wraps on pull-ups and doing scapular pull-ups to develop and emphasize specific back muscles, and I went from being able to barely do 2-3 to doing 7-8 in two weeks. Part of my issue was definitely my grip, but the other issue was simply not activating my muscles properly due to the assist (stabilizers not being activated properly, and muscles not being used to the motion and the stress since the assist does that for you). Sometimes you have the strength but simply aren't activating the muscles properly so you don't get the output.
Pull-ups/chin-ups are still my weakest exercise by far, but I can actually do a set of ten all the way down/shoulders to the bar now. That said, I can do roughly 1.5-2x as many chin-ups as I can do pull-ups.
This is a great video. Very helpful regarding hand and body position with respect to muscle activation.
Thank you very much Sir it helps me alot
Great video! Keep them coming
Thank you for this informative video
Thanks Alex, you always come across as being extremely knowledgable and must be of one the best experts in this field of sport.
Thanks for the clarification on arching my back during the Pull-ups, when I use rings, I find it easier to initiate and pull up my body arching my back then going to normal, otherwise I find the scapulars are not strong enough sometimes to get enough repetitions, so I would be worrying that maybe I'm cheating myself a bit
This is a very educational channel!
The host is very knowledgeable!
I do Pull-ups at home. I can't do that many with good form. Maybe 5 on a good day, but I do hold at the top and also resist the eccentric a bit.
The way I do my sets is that I start by doing as many as I could on my own, then use a band to squeeze out a few more, lastly I do some negatives.
What I'm wondering is: What is more beneficial the band or negatives? I'm starting to think the band is more beneficial because it does add some tension
which seems to stretch my back a little more and also get a good squeeze at the top. While with negatives, although I really resist I don't feel any benefit
nor see any progress with more reps. I was also thinking of doing partial reps at the sticking point instead of negatives. I think focusing on the mid-rep to
the top of the rep might be more helpful than doing negatives?
My goal is to add more time under tension. I'm not stuck in the numbers game. I'm after developing my Back.
I'd appreciate your input on this.
Thanks and keep it up!
Man, I really love you for guiding us like this...
Hi Alex! Thanks for the really great breakdown. Also, it's nice to see and hear you talking a little bit out of character in daily attire. 😄
After 2months of training
I now can do 6 pull-ups, 6pushups
L-sit 8sec... hanging L position 5sec
All this in proper form...
Way to go pal! Keep grinding! 💪
@@JorgeMP53 Thanks mate🫂
How long do you train?
@@JakeDevs I go to the gym for 30mins , 15mins stretching and meditation, so Total 45mins.
Since I'm an Ectomorph, I do lightweight, 2sets, 10reps, long breaks.
@@lavatr8322 thanks
Awesome way to end. I trust your business. I have been following you for a long time.
Love your way of explain.
tach
arched thumb up
danke
weiter so :)
achso, subbed
When I was very young, and a teenager, I found chin ups much easier. I decided to work on my weakness, and practiced pullups as well as wide pull ups. Soon later Pull ups became much easier. Now I can do the most reps when I used a neutral grip. However I do not go for maxing my reps. I do controlled form at varying pace, and varying grips on different days, to provide myself the most balanced work load for my whole body.
My journey with calimov training programs started 3 years ago, now i have bought all of them exept for home workout.
before, people were noticing only the hair that i lost and the weight that i gained, but now they can't help but notice my new physique, turns out that saitama mode is real like the one piece.
I can't thank you enough calimov you have changed my life 💚
Spot on, as usual. Im new at using the bar since I barely got one and I confirm what you said, pull ups and chin ups are not the same. Chin ups are so hard for me pffff
Good video and great channel. I just started focusing on pull ups ( and dips) and I have seen great results focusing on 5x5 weighted. Tried other approaches previously but this has worked the best for me. Even though the rep count is low it seems to transfer over to max rep bodyweight as well.
For example the other day I was going the heaviest I have ever done on pull ups. After the 5 sets I did 1 set bodyweight without adequate rest period. I felt like I was literally flying up to the ceiling when I had no weight on. Did my old bodyweight max number of reps ( 14) from 4 weeks ago easily despite being super tired from the weighted sets and not having rested enough. I'm sure my max bodyweight rep count is quite a lot higher now than it used to. And all from just doing 5x5 weighted ( currently doing +27,5 kg for 5 reps, bodyweight 83 kg).
@@doyourownresearch7297 Thanks. Was 3 months ago I wrote that comment and have improved since then although I am currently on a bit of a plateau. 37.5 kg for 5x5 weighted now. Also a month ago I did 23 bodyweight straight arms into chin over bar pull ups when I tested my max. Had movement of my legs for the last 5 reps or so but still think its good.
As a way of breaking the plateau im going to start doing extremely wide grip and lower the weight. See if that helps. Might try chin ups as well, dont do them now, but a bit scared of possible bicep injury when doing them weighted.
Thanks mate for the video
Thanks man. Nice one
Hi i very like the way you workout calistenic and learn a lot of thing ❤❤ 🔥🔥🔥😀😀💪💪 i will try to do follow this video
I love this new format.
With the band assisted pull ups, the weighted stretch at the bottom is very important, so reducing that is bad. I went from no pullups to 10 in about 2-3 months just from doing dead-hangs and without trying to progress them at all, I attribute that progress to the weighted stretch of the dead-hang.
Yeah but you won't get better at the overall movement if your muscles aren't strong enough to do the movement
again a nice Video, thanks. Can you please make a video about the chest to bar pull up and the explosive pull up. Thank you! I still have problems with that.
Negatives is what got me my first pull-up, will always recommend.
This guy is a monster
Great video, thank you!
Calisthenics gains for life 💪🏿
I see you commenting every bodybuilding / calisthenics video
hey man im currently working out in the gym but I wanna switch my focus towards calisthenics. I was wondering if I can do a full body workout 3 times a week (as in pull up-, dip-, and push up-variations, squats and lunges) to be effective or do I also have to split my workout into either upper/lower or push/pull/legs just like with bodybuilding and powerlifting?
Yes, the banded pull up has the opposite resistance curve of banded pull ups where the bodyweight pull up is hardest at the bottom and easiest at the top, but you will still be working and stimulating the same muscles throughout the movement. And something I really like when programming banded pull ups for people new to training is it forces you to learn the hollow body position. And not only that, but you have to keep your whole body controlled from the upper body down to the toes to keep the band taut so that the band does not make the body collapse in on itself which perfectly primes the body for a bodyweight pull up with minimal energy leaks.
Correct!
@@calimove you have no idea how giddy I was after being told I'm correct by you guys. Thanks for all your great work fellas. Much love from Malaysia!
I would also add that some people, such as myself, actually struggle mode with the bottom position so not everyone will be the same.
Plus, let's not forget an incredibly easy fix for that "problem": just let the beginner do two more sets of banded pulldowns while sitting below the bar. This time, the strength curve matches perfectly but there's no coordination component. Which is perfect for the last exercises. (You can then optionally include one more isolation exercise afterwards for the weakest link if you're more into bodybuilding than callisthenics)
@@skullknight2041 How anyone can struggle with bottom position ? Lol 😂
Good vid!
Hello Alex! Any discount (summer sale) for your programs this summer? I'm looking forward your mobility 2.0
one tip I can give is to always engage your abs so your lower back doesn't round, that way it won't matter if you cross your legs or not
when i first started doing pull ups i couldnt do none because the elbows went outside and i didnt know they had to be still or something and chance are i coulld have hurted sholder but now i can do them easily with them not moving
Thank you Alex!
Love this!
Great advice, as always.❤
Just curious to know if rows are really required in training programme if one does pullups and chinups, as they train same muscle group.
If your doing both than rows aren't as needed unless you want the extra back workout
I do get the effect of the first video, BUT if it's a very wide grip pull ups vs chin up. By wide grip here I mean if my arms are at or almost at 45 degree angle while hanging , which happens if I use the pull up bar that curves downwards at the ends, and I hold onto the curved ends . If I do supinated or pronated pull-up at similar width, which might be at about shoulder width or just slightly wider for the supinated grip, then I can do similar amounts.
So, would it be a good idea to replace the rows with the arched body pull up as my horizontal pull movement? If it works the same muscles as the rows it seems a much better alternative. Why isn't it more commonly done?
Great video
4:05 I use arch/active posterior when doing wide grip behind the neck PU as it feels comfortable compared to hollow and L sit
I progressed by doing them on parallel bars. Start from a sitting position, feet on the ground. Next progression is feet on the other bar or through a rope hanging on the other bar
Can you do a follow along video for hip flexibility?
Crossing your legs is more related to neurological factors. You should always avoid forming any asymmetrical habits, regardless of their impact on specific movements.
Hey new to pull-ups my grip is kinda weak should I focus on that before I do negative pull-ups don’t have access for any equipment to help me out so all I can do is negative pull-ups or scapula pull-ups
This guy is that teacher in the classroom
Thank you mrs!
Please make a video for inner chest workout
This Video Summarises That Social Media Is Full Of Crap
Well Addressed Alex ❤
Well there is one thing about crossing legs…
If you decide to cross your legs… then the chance of falling into a injury of your knees or other body part is increased because … if you fall with your legs crossed it can hurt if you fall on hard floors… for example stone tiles!
And a even worse chance is that your chance of catching the fall is reduced because crossing your legs and falling on your feet… can still make you trip!
idk i never fell from pull ups in 3 yrs
Thank you sir.
I was able to progress my pull up strength through strictly just supinated grip first before pronated and it helps alot. Didn't really like using the bands
Just keep pulling yourself up the assisted pull up machine is great to work towards normal pull ups and then eventually into weighted pull ups. It´s all about just making it a little bit harder each time and you´ll eventually be doing things u never thought you could
Do hollow pull ups work more the lower or upper region of the lats?
i bought 3 fitness programss from diffrent people (companys)
and the complete calisthencis program from calimove was the best one
focus on the basics and step by step build muscle and learn skills ^^
Something I wanted to point out is that band assisted pull ups are not as good for muscle growth because it takes off so much load from the stretched portion of the lift, which is the most hypertrophic. However, as a way of being able to progress to unassisted pull ups, it works well.
In my experience, the hollow body position is natural, and i will switch to an arched position (or crossing my legs behind me) if the bar is too close to the wall.
I just don't want to drag my feet up the wall!
Great info
in pronated pull ups how is it convenient and why to position the thumb? which wraps around the pull up bar or in sequence with the other fingers?
And what about thumb over the bar and thumb around the bar?
Some people say that with your thumb over the bar you can generate more power with your lats and use more the muscles of your forearms, while others state that the opposite is true.
I would like to know your opinion on that.
czcams.com/video/Zxczs2sjEU8/video.html
Seeing you do pull ups and other exercises is so relaxing cause im so used to seeing terrible form on them and i just feel disappointed.
Great video. The nuances of exercise technique aren't captured very well in the short format of CZcams shorts or TikTok videos called out. Especially by creators who only do that format. They don't explain the "why", and often times it's because they can't.
whats the best pull up if you have/had tendinitis? (right forearm and left bicep)
This video is another example to don't use tiktok or instagram
Trained alot of people that couldnt do pullups by using bands. You start with a heavy band, and apply double progression. When you can do 3x10 with the blue band, you move to the purple and so on. Once you can do 3x10 with the pink/red band, you can usually do around 7 clean pullups without help.
I've only recently started looking at your videos to help me with my pull up progression (before, it was just to look in awe at what you could do). I found in one of your videos information about your triceps being used at the top stage of the pull up (where I struggle most). I cannot find any information on what the triceps is doing in this stage and it makes no sense that it is helping. What is it doing? Will doing press-ups help me pull-ups? Im confused. :)
I absolutely struggle with the initiation of the pullup by far more then getting my chin over the bar. I struggle with it so much, that I'm not sure if I could ever perform a full pullup without assistance.
When I do pullups on assisted pull up machine I only feel fatigue in my arms, mainly where my elbows are and my forearms. Any tips on how to work the back more and arms less?
Personally I do feet together slightly in front, helps to better engage my core and have a solid body instead of being semi relaxed in parts.
All my years! I swear I never knew that cape baldy (saitama) was the narrator this whole time!
These two guys are calisthenics scientists.
When are we getting blue shorts in the cali move shop???
i miss doing my pull-ups. ithey gave me such a feeling of achievement.
😅😅 I started loosing weight a noth ago with WW, i'm now at -3.5 kg, looking forward for more pullups when i did loose 10kg.
The bottom part of the L sit pullup is really hard for me, any tips on how to improve that?
You can like he said try not bending your lower back while pull ups but if it isnt enough here some tips:
-Try progressing your l sit pull ups with your legs only a little bit up until they are at 90 degrees
-implement Short pulls by holding the starting position and just pull as hard as possible for a few second and call it a rep
I really want to get fit but can pull-ups be done by someone who has had L5 S1 spine decompression surgery (2020) following a herniated disc?
perfect video
very helpful video.😊
Personally, if you're just starting out in the gym and you can barely even pull yourself up and can't do 1 pull up, then pull downs are the best place to start. Find the weight that's challenging at 10-15 reps, and when you struggle to hit 10 on your second or third set then you can start cheating the weight down and do negative reps or drop sets. Bands, purely negative reps, and especially the machine assisted pullup just did not work for me, I made almost no progress on pull ups until I started doing pull downs and it happened quite fast.
So i got a question.
I started with chinups.
But when i do a pullup somehow my legs automatically go forward.
It feels like im still using my arms instead of my back (hollow form)
Eventhough i start with an arched back.
The moment i tighten the core my arched back becomes hollow.
Whats up with that
the best pullup Ive done is the ring pullup, you can progress by elevate ur feet on a box and focus on good form before doing BW pullup
One word ... A professor. 👏👏👏
I struggle in initial like when my arms are straight
Hello calimove, I have a really hard time understanding the guy from "Gymnastic method" channel. His pull ups look gorgeous, super straight, chest to bar and everything. But it looks like he's neither doing arched or hollow back pull ups. I think he's engaging his core like in a hollow body but arching the upper back a bit. I cant figure it out, would love some insight on this please.
Keep your core and legs tight and lean your entire body slightly back so you are in a straight line from head to toes... You don't want an exaggerated posterior pelvic tilt(the "c" shape) like in a hollow body.
@@userunknown1578 but still need some posterior pelvic tilt right ?
@@nemesyssss Yeah, a little posterior tilt or even neutral if you can... Whatever helps you the best to keep your body straight. If you have a bar at home, go play around with body positioning to see what works best for you.
do you have any tip on how to fix the "clicking" sound in my shoulder during the bottom part of the movement? I was doing pull ups for a few years now and have never had this problem, thanks in advance for help
Might be a flipping tendon, it cant be said from your comment whats your problem, but what might cause it: bad posture especially protracted shoulder, lack of rotational mobility, lack of scapular mobility, too much tonus of the involved muscles or worst an acute or chronic injury.
If you can, go and ask your physical therapist, you wont get an accurate diagnosis/help on the internet
It might not need 'fixing'! Joints and especially shoulders click and clunk a lot in some people, and it's fine. If in doubt, or in pain, get it checked, but don't panic.
I like slight hollow body position because it minimizes the motion through the plane on the bar or swinging which can add difficulty. It also always better to tell the pretty girl that she is right, or at least mostly right, about anything she says.
So.. an arch pull up will work on the mid back more than lat. Does it mean lat pull down also works in mid back more? Since the back forms are similar?
I'm confused whether the conclusion at 3:30 is that if I want/need to do pull ups with my leg crossed, I should always my crossed legs keep them in front of my body to get that lat stretch en abdominal contraction. Or is it fine to put them behind my back as well?
I'm a tall guy With the equipment I have at home it is impossible for me to do them with my legs hanging. The same at the park nearest to my house.