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.
It matters the most as a beginner because there are many muscles you literally never use to the point of strain. That's why, to most, pronated grip is seen as much harder than supinated, because most people will have more or less usable biceps, but stick forearms
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.
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.
@@jakedespppp 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 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
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 💚
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.
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 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.
@@babatona i do the test about increasing massively colagen in my diet by eating jelly pork for 2 weeks everyday. I was able to do full pushups on 3 fingers without pain. Maybe i was lacking some nutrients or whatever the meat jelly has.
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!
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!
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.
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.
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
3:10 It's funny you mention that cause I just had a recommended video from FitnessFAQ that said not to cross legs, but it's never made sense how an upper body workout can be affected by something as small as crossed legs.
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'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.
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
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.
I think the most neglected part of the pull up tutorials is they dont talk about how important the grip strength is. If you dont have the proper strength to hold your self for a longer period e.g 3mins or up then I can assure you will defo not gonna make a proper form. Your back is going to compensate for your weight thats why after you pull up you feel that your lats feel more engaged but in reality this will not benefit you especially if youre still in the rep range of 1-5 (proper form) Also the brachioradialis needs to be strengthened and also your abs. These are the main components to able to hold pull yourself up. And REST! Is the most crucial if you still feel your back is in sore pain dont train that will only slowdown your progress. In other words Strengthen your grip, brachioradialis, and your abs dont worry about your back strength. Pullups will be easier if you strengthen your small muscle groups first. Also expect a tear in your hands callus is your friend 😂
you are so very very correct about this.. i would have to say, my secret weapon hands down is my grip strength.. increasing grip strength puts your workout, whatever you are doing, in a different category ESPECIALLY pull ups i have a couple of vids on grip because of the importance, if you want to improve your shit WORK ON YOUR GRIP but i feel like you and i are some of the very few that understand this tbh 🤷♀️
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?
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.
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.
3:50 OH MY GOD this might be the first time I found someone talking about this. I can do a pullup easily, hanging lsit easily and I can Lsit on the floor, but I can't do L sit pull ups, I find it super hard to initiate the pulling. What do I do? How do I train this and be able to initiate the L sit pullup easily?
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 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
In the category of calisthenics on the internet they ate the best, gold standard, the definition of perfect, but i feel like there isnt really much more to say. Its still good content but it seems to me that they made a video about everything one can make a useful video about. Except of course if they would make public all their online workout programs.
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?
Hey friend there are contradictory viewpoints about involving a whole rest day in our weekly program as a chalestenic athlete. What do you think, should we really rest once within a week.
People who put contradictory points of view in regards of resting are perhaps the same people with a die-hard training mentality. You should know when to exert yourself and when to take a break. Recovery is very important, in spite of what any other meathead can say.
This depends on too many individual factors to make a determination. I currently have a bad shoulder. It reaches its limit of wear & tear long before my muscles do. (We'll see how well that improves). Age, health, biological sex, presence of other strenuous activities, sleep patterns -- All have impacts on training frequency. Further, some muscle groups need more rest than others. You don't necessarily train your biceps and quads to the same volume or frequency.
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.
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.
I used chinup as progression to pullup and there was a big difference. I finally got my first struggling pullup only when I reached 3 chinups in a row (with my hands shoulder width apart in both cases), so pullup was 3 times harder to me.
@@PsychoDude No :) I trained australian pullups, till i became able to do my first chinup (and zero pullup, because it i harder). I tried to do pullups time to time with no results, till I reach 3 chunups in a row.
@@VAJAUR yeah bro, if you have a stronger biceps than back, its so logical that chinup will be easier LOL, and when trained chinup u got a stronger back than before and now u can do your first pullup, the video explain that no matter what the grip, pullup, chinup, neutral, FOR YOUR BACK its close the same, if you start with a stronger back and a weak biceps, or you trained more pullups and no chinups, in a low time pullups will be easier or same the chinups, LOL
@@VAJAUR "chin up is not a progression to pullup", but if you train chin up, you training your back muscles, that make chinup easier BUT ALSO MAKE PULL UP possible/easier than before.
I was just playing with weight for some times, doing curls like 5-6 KG, and then i thought, hey maybe i should try pull ups, then suddenly i can do it. Just 1 rep but that make me very happy, from thay point i just need to increase the rep.
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. :)
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
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
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?
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.
0:25 ... the advice is correct if you are strugle with pull ups is gonna be easier to start with chin ups .... they dont work the same muscles but it make easier to pass to the pull ups . When i started i couldnt do a single pull up but i could do 5 or 6 per rep ..... with time that end in being able to do pull ups .
Great video. The nuances of exercise technique aren't captured very well in the short format of RUclips 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.
![BLACK BAG - Official Trailer [HD] - Only in Theaters March 14](http://i.ytimg.com/vi/Du0Xp8WX_7I/mqdefault.jpg)
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
@@Aslatiel4 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.
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...
Just use a suicide grip on the overhand pull up and you will notice huge diference
It matters the most as a beginner because there are many muscles you literally never use to the point of strain. That's why, to most, pronated grip is seen as much harder than supinated, because most people will have more or less usable biceps, but stick forearms
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.
This is brilliant, watching other social media videos and explaining your opinion makes it almost like an FAQ session at the same time
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.
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?
@@jakedespppp 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
Thanks for dropping some real knowledge! Love your work, this channel is an authority for me
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
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 💚
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 love this guy, because he understands the point of view of a beginner, and explains the baby step moves too.
Negatives is what got me my first pull-up, will always recommend.
This is possibly one of the best in depth and engaging calisthenics channel I've seen😂
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 😂
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.
Eleggs thank you very very much. Your advices are really appreciatable
Always coming back to learn. Thank you for the insight!
Calisthenics gains for life 💪🏿
I see you commenting every bodybuilding / calisthenics video
6:11 the swear word caught me off guard😅
funny as heck
Nailed it 🤣
Thanks Alex, you always come across as being extremely knowledgable and must be of one the best experts in this field of sport.
my problem is my fingers hurts ;;
Don't cry like a baby, let it hurt. Be a man
Well that's new
Do farmer walks
Train your grip
@@babatona i do the test about increasing massively colagen in my diet by eating jelly pork for 2 weeks everyday. I was able to do full pushups on 3 fingers without pain. Maybe i was lacking some nutrients or whatever the meat jelly has.
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!
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!
Man, I really love you for guiding us like this...
These two guys are calisthenics scientists.
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
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.
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.
ruclips.net/video/Zxczs2sjEU8/видео.html
Excellent video!! Simple and direct to the point.
Great video! Keep them coming
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
Love your way of explain.
Awesome way to end. I trust your business. I have been following you for a long time.
Hello Alex! Any discount (summer sale) for your programs this summer? I'm looking forward your mobility 2.0
3:10 It's funny you mention that cause I just had a recommended video from FitnessFAQ that said not to cross legs, but it's never made sense how an upper body workout can be affected by something as small as crossed legs.
Good vid!
This Video Summarises That Social Media Is Full Of Crap
Well Addressed Alex ❤
Amazing breakdown as always!
Dam, the channel must be earning some real cash, my guy got himself a T-shirt!!!
This is a great video. Very helpful regarding hand and body position with respect to muscle activation.
I love this new format.
Please make a video for inner chest workout
3:28 is gold, everyone should watch this
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'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.
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
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.
Thank you Alex!
Thanks man. Nice one
Thanks mate for the video
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.
Thank you very much Sir it helps me alot
5:32 why do the different muscles have dinosaur names? Brachialis Rex, Brachioradialis Deinonychus...Biceps Libratus.
My back is growing and now my forearm is starting to give out before my back 😅
I think the most neglected part of the pull up tutorials is they dont talk about how important the grip strength is.
If you dont have the proper strength to hold your self for a longer period e.g 3mins or up then I can assure you will defo not gonna make a proper form. Your back is going to compensate for your weight thats why after you pull up you feel that your lats feel more engaged but in reality this will not benefit you especially if youre still in the rep range of 1-5 (proper form)
Also the brachioradialis needs to be strengthened and also your abs.
These are the main components to able to hold pull yourself up.
And REST! Is the most crucial if you still feel your back is in sore pain dont train that will only slowdown your progress.
In other words
Strengthen your grip, brachioradialis, and your abs dont worry about your back strength. Pullups will be easier if you strengthen your small muscle groups first. Also expect a tear in your hands callus is your friend 😂
you are so very very correct about this..
i would have to say, my secret weapon hands down is my grip strength.. increasing grip strength puts your workout, whatever you are doing, in a different category ESPECIALLY pull ups
i have a couple of vids on grip because of the importance, if you want to improve your shit WORK ON YOUR GRIP but i feel like you and i are some of the very few that understand this tbh 🤷♀️
When are we getting blue shorts in the cali move shop???
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?
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.
Great video, thank you!
Can you do a follow along video for hip flexibility?
One word ... A professor. 👏👏👏
This guy is that teacher in the classroom
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. 😄
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.
This video is another example to don't use tiktok or instagram
3:50 OH MY GOD this might be the first time I found someone talking about this. I can do a pullup easily, hanging lsit easily and I can Lsit on the floor, but I can't do L sit pull ups, I find it super hard to initiate the pulling.
What do I do? How do I train this and be able to initiate the L sit pullup easily?
Hi i very like the way you workout calistenic and learn a lot of thing ❤❤ 🔥🔥🔥😀😀💪💪 i will try to do follow this video
I can get my chin over the bar no problem, but for can't get my chest to the bar for my life. What should I do?
i miss doing my pull-ups. ithey gave me such a feeling of achievement.
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 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
In the category of calisthenics on the internet they ate the best, gold standard, the definition of perfect, but i feel like there isnt really much more to say.
Its still good content but it seems to me that they made a video about everything one can make a useful video about. Except of course if they would make public all their online workout programs.
I don't wanna conflit with my own self. I do both chin up and pull up, fair and square. 💪
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?
3:45 oh, I was expecting the crossed legs to be wrong, but it's fine. Interesting. 4:02 this is the coolest muscle usage visualization I've seen ever.
Do hollow pull ups work more the lower or upper region of the lats?
Hey friend there are contradictory viewpoints about involving a whole rest day in our weekly program as a chalestenic athlete. What do you think, should we really rest once within a week.
People who put contradictory points of view in regards of resting are perhaps the same people with a die-hard training mentality. You should know when to exert yourself and when to take a break. Recovery is very important, in spite of what any other meathead can say.
This depends on too many individual factors to make a determination. I currently have a bad shoulder. It reaches its limit of wear & tear long before my muscles do. (We'll see how well that improves). Age, health, biological sex, presence of other strenuous activities, sleep patterns -- All have impacts on training frequency. Further, some muscle groups need more rest than others. You don't necessarily train your biceps and quads to the same volume or frequency.
@@JorgeMP53
Thanks Friend for taking the time and sharing your view.
@@smallpseudonym2844
Thanks friend you mentioned some really good points.
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?
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
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.
I used chinup as progression to pullup and there was a big difference.
I finally got my first struggling pullup only when I reached 3 chinups in a row (with my hands shoulder width apart in both cases), so pullup was 3 times harder to me.
That's not how it works, its not because you can't do a rep on 1 ex and 3 on the other that the first is 3 times harder
Thats because you only trained chin ups that u can do chin ups. If u did only pull ups u would be able to do 3 pull ups and 1 chin up smh
@@PsychoDude No :) I trained australian pullups, till i became able to do my first chinup (and zero pullup, because it i harder). I tried to do pullups time to time with no results, till I reach 3 chunups in a row.
@@VAJAUR yeah bro, if you have a stronger biceps than back, its so logical that chinup will be easier LOL, and when trained chinup u got a stronger back than before and now u can do your first pullup, the video explain that no matter what the grip, pullup, chinup, neutral, FOR YOUR BACK its close the same, if you start with a stronger back and a weak biceps, or you trained more pullups and no chinups, in a low time pullups will be easier or same the chinups, LOL
@@VAJAUR "chin up is not a progression to pullup", but if you train chin up, you training your back muscles, that make chinup easier BUT ALSO MAKE PULL UP possible/easier than before.
How many band assisted pullups per set before I move on?
I was just playing with weight for some times, doing curls like 5-6 KG, and then i thought, hey maybe i should try pull ups, then suddenly i can do it. Just 1 rep but that make me very happy, from thay point i just need to increase the rep.
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. :)
whats the best pull up if you have/had tendinitis? (right forearm and left bicep)
Love this!
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
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
01:02 as a NSCA certificated strength trainer I thought human body is strong on eccentric load about 40% than concentric phase. but 75% is new to me
Hey könnt Ihr ein video über den Golferarm machen? Hab seit 4 Tagen einen und das nervt will so schnell wie möglich wieder trainieren! :((((
I struggle at the very top. I can see over the bar but I can't get my chest to the bar.
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?
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?
I pulled up as soon as i saw this vid haha
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
0:25 ... the advice is correct if you are strugle with pull ups is gonna be easier to start with chin ups .... they dont work the same muscles but it make easier to pass to the pull ups . When i started i couldnt do a single pull up but i could do 5 or 6 per rep ..... with time that end in being able to do pull ups .
Great video. The nuances of exercise technique aren't captured very well in the short format of RUclips 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.