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Get Your First Pull Up Easy! | Quick 5 Steps — Transcript

by Michael Eckert · 3,088 words · 429 segments · language en · Watch on YouTube

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0:00foreign
0:03I'm going to teach you how to do your
0:05very first pull-up let's get into it
0:07[Music]
0:11what's up everybody my name is Michael
0:12Eckert I'm a Guinness World Record
0:13breaker in pull-ups and I'm going to
0:16teach you how to do your very first rep
0:17using a five stage method let's get into
0:20stage one
0:21all right so stage one is going to
0:23involve a test where you do as many
0:24negatives as possible a negative is
0:27where you take out the pull up portion
0:29and you only do the lower down portion
0:31of a pull-up if you can't even do one of
0:32these reps that's totally fine we're
0:34just trying to assess where your
0:35weaknesses are and everybody starts at
0:37different places so to do this test
0:39properly you're going to get up to a
0:41platform where you can get your chin
0:42above the bar just by standing on it
0:44you're going to step off hold for two
0:46seconds so one two and then lower down
0:49for five three four five you're going to
0:53repeat this process as many times as you
0:55can with good form until failure what's
0:58going to happen is as you get more and
1:00more fatigue you're not gonna be able to
1:01hold the top pause you're not going to
1:03be able to hold at certain points in the
1:05pull and what we're doing is identifying
1:07your weaknesses and the way you do that
1:09is if I can't hold the top position but
1:12I can lower down and hold the 90 degrees
1:14that means the lower portion of your
1:16pull-up is the stronger portion and this
1:18is really just a mental assessment to
1:21really show you where you should be
1:22focusing on in your training because if
1:25you're a little weaker on the top half
1:26of your pull-up which is the common
1:27thing then you're going to want to focus
1:29on the workouts that we're going to be
1:31doing next in those areas and be more
1:33focused on those areas where you're a
1:34little weaker so like I said if I'm
1:37standing on top of here and I can't hold
1:39until here which again is the most
1:40common thing and then I start lowering
1:42down in that phase you're going to be
1:44weaker in your top half and then I'm
1:46going to break down some exercises in
1:47stage two that you can do to train that
1:49so let's jump into stage two
1:51all right so stage two is going to be
1:53isolation exercises so we're going to
1:55break the pull up into three easy muscle
1:56groups to remember your forearms your
1:58biceps and your lats there's a little
2:00bit of core stabilization involved in a
2:02pull-up but let's just ignore that for
2:04now we're going to focus on those three
2:06areas so let's start with the biceps
2:08we're just going to use one exercise as
2:09an example and we're going to try to
2:10isolate the biceps as much as possible
2:12just by doing some bicep curls so I'm
2:14going to grab some
2:16dumbbells I got 15 pounds in each arm
2:19and all we're going to be doing is
2:20trying to isolate the bicep as much as
2:22possible keep your elbows to your sides
2:24and really focus on engaging that bicep
2:27you want to do about 80 of your max here
2:30rest for about 60 seconds and then
2:32repeat the process three more times so a
2:34total total set of four sessions
2:37okay so the next exercise we're gonna be
2:39doing is trying to isolate your lats as
2:41much as possible really hard to isolate
2:43just your lats but we're going to do our
2:44best and I like to use a modified lat
2:47pull down here I know a lot of people
2:48don't have access to a pulley system but
2:50at your local gym you should be able to
2:52find a lap pull down or you can even do
2:54bent over rows but we're trying to save
2:56that for the stage three so to isolate
2:58the lats I'm going to be doing kneeling
3:01lat pull down and the reason we kneel is
3:03because you get better core engagement
3:04and it simulates the pull up a lot more
3:06than doing a knee locked or seated lat
3:10pull down so we'll grab onto the bar
3:12here get a nice weight and we're really
3:14going to contract down and you can
3:16notice if you're doing the kneeling
3:17method you're going to be pulling your
3:19core down as well and you really want to
3:22emphasize the pull at the top and
3:23remember that test we did when you go
3:26through that test you're going to
3:27identify those weaknesses so I know uh
3:29if I'm weaker at the top I want to spend
3:31a little more time in that top area so
3:3490 degrees and below so I'll do a couple
3:36more emphasis reps here
3:39and we're going to aim for that 80 to 90
3:40percent of your max which means just
3:43when you're like oh man I foresee myself
3:45not being able to do many more reps or
3:48like two to three more reps I'll stop
3:49there Shake It Off rest for about 60
3:51seconds and repeat this process three
3:53more times for a total of four sets easy
3:56okay the last muscle group we mentioned
3:58is forearms so what we want to do is try
4:01to simulate the pull-up as much as
4:02possible sometimes you can use dumbbells
4:04to simulate this exercise as well but I
4:06think putting your hands on the bar and
4:07getting your body a little more
4:08comfortable using the bar for these
4:10exercises helps with the principle of
4:12doing a pull-up rep so all we're going
4:14to be doing for forearms is dead hangs
4:16which is just holding onto the bar
4:18picking your feet up off the ground and
4:20holding here as much as possible one
4:22thing you can do is try to shift your
4:23weight back and forth
4:25that way you're over gripping and you're
4:27just getting more comfortable with
4:28touching the bar and getting used to how
4:30it feels with your body weight you're
4:32going to do a dead hang until 80 to 90
4:35percent or even till failure but make
4:37sure you follow the ground safely repeat
4:39after 60 seconds of rest three more
4:41times and that should sum it up for the
4:43isolation exercises let's move on to
4:45stage three okay so we just worked on
4:47isolation exercises we're going to try
4:49to connect the dots here and work on
4:51Dynamic exercises what we're trying to
4:53do is connect the forearms the biceps
4:55and the lats so they work together and
4:56everything is working nicely for when
4:58you get back on the bar to do a pull-up
4:59so what we'll do is we'll grab some
5:01dumbbells and all we're going to be
5:03doing is some bent over rows here and
5:04more of a dynamic explosive fashion so
5:07not perfect form and you could say it's
5:09like kind of sloppy form but what we're
5:10trying to do is connect the muscles so
5:12they're working together I know you've
5:13seen bodybuilders out there that have
5:15huge muscles but they can't really do
5:17calisthenics exercises because even
5:19though they have huge muscles and those
5:21muscles are probably strong in isolation
5:22but when they combine all the movements
5:24together the muscles don't know how to
5:25work together properly that's why you
5:27see I'm not a big guy but I can pump out
5:28some numbers when it comes to pull-ups
5:30it's because I've learned how to connect
5:31all the muscles together properly and by
5:33doing this so nice straight flat back a
5:37little engagement in your knees so bend
5:38your knees a little bit and all I'm
5:40going to be doing is pulling the
5:41dumbbells up in a dynamic fast because
5:43you want to stimulate all the motor
5:46neurons and everything in those muscles
5:49so your body's like oh I'm not just
5:51pulling because when I do a slow
5:53movements it's like one muscle groups
5:55engaging another one's engaging and then
5:57another we want to tile of them together
5:59so kind of explosive reps here really
6:02try to flex the back and then remember
6:03those weaknesses we we figured out in
6:05stage one if you have a little bit of
6:07trouble at the top you can even pause at
6:09the top for isolation as well so pause
6:10here
6:12down pause
6:14down pause
6:16down and then what we'll do is we'll
6:18drop one of the dumbbells I would say do
6:20about 80 to 90 percent because
6:21everyone's gonna need different weights
6:23everybody's getting different starting
6:24positions so I'm not going to tell you
6:26to do 12 reps or something because I
6:28don't know what you're starting at so
6:30whatever your body is capable of 80 to
6:3290 before failure stop there rest for 60
6:36seconds do it again rinse and repeat for
6:39three more sets so we're doing four sets
6:40of every exercise then we're going to
6:42switch over to one arm pulse because
6:44you're doing these exercises in uh
6:47Singularity like so on one side is going
6:50to activate stabilizers on the other
6:53side of your body because if I hold the
6:54weight here my body has to balance in a
6:57way where it tightens my core and it
6:59doesn't let me kind of twist down so I'm
7:01stabilizing myself here but the same
7:03principle applies with this exercise
7:04nice flat back pull up to your chest
7:07back down
7:09just like this
7:14and then you're going to do 80 to 90 on
7:17that side switches the other side 89 do
7:19four sets of each exercise rest about 60
7:22seconds in between and that will
7:24complete your Dynamic exercise to tie
7:26everything together for stage three
7:28let's move on to skill progression and
7:30stage four
7:31okay moving stage four we're going to
7:34talk about skill progression where we
7:35get a little more comfortable using the
7:37bar and getting familiar with how it
7:39feels to pull your body weight up on the
7:41pull-up bar so what we're going to do
7:42for that we're going to start off with
7:43something super easy and that is
7:45the jumping pull-up so all you have to
7:48do feet on the ground feed on a platform
7:50whatever you can stand on you're just
7:51going to put a little bit of body weight
7:52on that and then jump
7:54what you want to do is you want to find
7:56a nice balance
7:57of where you jump and you activate the
8:00pull so you're kind of riding the jump
8:01momentum up until the point where you're
8:04just barely tapping the floor and you
8:07get lighter and lighter with your jumps
8:08each time so that's skill number one I
8:11would recommend you do 80 to 90 of your
8:14max but it's really hard to judge with
8:16uh how much you're actually jumping off
8:17the ground so 10 to 15 reps of jump
8:19pull-ups where you're minimally helping
8:22with the jump is probably good and then
8:24stick to that area because everyone's
8:26body weight's a little different but
8:28we'll move on to the next exercise okay
8:30so the next exercise I wanted a little
8:32side angle here because it's a little
8:34bit of a skill that uh is for athletes
8:38it's usually um kind of like a common
8:40sense approach but if you're new to
8:42doing pull-ups totally new this is super
8:44important you learn this and it's how to
8:46engage your scapula properly before
8:47engaging the pull
8:49what we want to do is your scapula is
8:51this big bone on the back of your body
8:52and the way you activate is you pull
8:54your shoulders back like you kind of
8:56rotate back with your shoulders and
8:58contract all your upper back muscles
8:59before you engage the pull-up and what
9:02that looks like on here is if I'm doing
9:03a dead hang I'm going to be fully open
9:04and then when I do my scapula pull-up
9:06I'm going to be pulling my shoulders
9:08down
9:09and then back down that's all scapula
9:10engagement is that tiny little pull back
9:13with your shoulders and then back down
9:1580 to 90 percent of scapular
9:18contractions will help your pull-up form
9:21so pull up you should be activating your
9:23shoulders first and then pulling it's
9:25going to be a safer way of doing a
9:27pull-up you're going to feel much
9:28stronger once you've engaged your
9:29scapula and you've done those reps but
9:32that is going to be another exercise
9:34that I want you to do for skill
9:36progression you're going to do 80 to 90
9:38of your max or 10 to 15 reps and then
9:41rinse and repeat three more times 60
9:43seconds rest in between and then we've
9:45got one more exercise to do and uh we'll
9:48be done with stage four and then stage
9:49five is going to be super important so
9:51stick around for that
9:52okay so once you've mastered the jumping
9:56pull up and engage your scapula properly
9:58we're going to get a little bit of a kip
9:59involved I know everyone's gonna be like
10:01ooh a kip but for getting your first rep
10:04doing explosive reps and adding a little
10:06bit of leg momentum is just fine because
10:08we're trying to do the easy version
10:09first so we can do strict pull-ups later
10:11and if you don't know what a kip is a
10:14kip is just using a little bit of knee
10:16movement and core contraction to ride to
10:18create a little bit of momentum to ride
10:20up your body weight and that's the
10:22reason I had you do the jumping pulls
10:23first because you're riding that
10:24momentum up so now we're not going to
10:26jump off the ground we're just going to
10:28try to like call like a fishtail or
10:30something but little Kip like this where
10:32you just drive your knees up a little
10:34bit kind of flex your core and then ride
10:36that up so what it looks like is
10:40so Kip chin up
10:45and you want that Kip to get as small
10:46and small as possible
10:49a little bitty time
10:51so Kipping pull-ups great way to tie
10:55everything together uh like we did in
10:57stage three and uh we just want all the
11:00muscles to learn how to work together in
11:01harmony and then once you become a
11:04little more explosive and in stage five
11:06we'll break down how to do that
11:08over time then you'll get used to doing
11:11pull-ups without a kip and you'll get
11:13better and better as time goes on let's
11:15go to stage five uh with that exercise
11:18the Kipping pull-ups 80 to 90 percent of
11:20your max 10 to 15 reps is great when
11:22you're doing the Kipping pull-ups and if
11:24you're a heavier set person try not to
11:26be too aggressive you want to make sure
11:28you get that scap engagement first and
11:30then pull before you start riding up
11:31that Kip because if you're too open you
11:34can pull a muscle if you haven't
11:35developed them properly but do the
11:36fundamentals first like the bicep
11:38isolation forearm isolation lead
11:40isolation that sort of stuff to build
11:42those muscles so you don't get injured
11:44in this progression training but let's
11:45go to stage five all right so I had to
11:48darken the video a little bit so you can
11:49see my whiteboard because it's a little
11:50Overexposed but hopefully you all can
11:52see this what I've done in stage five is
11:55created a planning stage because you're
11:57not gonna be able to do a pull-up
11:58overnight I'm sorry to break it to you
12:00there's no magic pill to do it just
12:01takes a little bit of hard work and
12:02planning that's it so stage one we did
12:05the test stage two is isolation stage
12:07three was dynamic
12:08muscle building and then stage four was
12:10that skill progression now we're in
12:12stage five which is the planning phase
12:13and what I've done here is I've just
12:15broken down a week Monday Tuesday
12:16Wednesday Thursday Friday Saturday
12:18Sunday and I wanted to break down a
12:19schedule that would be super simple to
12:21follow so these little dark spots here
12:23that's Monday uh this is Wednesday
12:28and this is Saturday for some reason I
12:29saw a w and I thought it was a different
12:31day but uh this is gonna be your work
12:33day your first work day right let's say
12:35oh I work on Monday or something like
12:36that push it to Tuesday and then push
12:37all the days back but for Monday I want
12:39you to work really hard you earn two
12:41days of rest so work rest rest another
12:43work day on Wednesday and then rest
12:46don't kill yourself on Wednesday so you
12:49can squeeze in another workout on
12:51Saturday and then you get Sunday to rest
12:53as well and hopefully this pairs along
12:55with the training you're already doing
12:56if you're doing any
12:57the key factor here I would give
12:59yourself about
13:01six weeks
13:03six solid weeks of effort and I
13:06guarantee you you'll be doing a pull-up
13:07if you stick to this style of
13:09programming three days a week uh if you
13:11need to start out two days a week
13:12because you're super sore that's totally
13:13fine just try to split it up in a way
13:15that you feel comfortable with but give
13:17yourself a minimum of six weeks to make
13:19this goal set it up in a schedule that's
13:22super easy like this don't overthink it
13:23just put in the work and start doing it
13:25these four these five stages are going
13:26to be super helpful for you and it's
13:28just super simple to follow and then
13:30when you're on week two or something
13:32like that go back and test stage one
13:34because maybe you've gotten stronger
13:35your weaknesses have changed and so each
13:38two weeks go ahead and test again and uh
13:42see where your negative strength is at
13:43so you can fine tune and narrow that
13:45focus into where your weaknesses are so
13:47you can progress a little faster
13:49uh
13:50yeah that's pretty much it though six
13:52weeks of training stage five just
13:55playing around this easy schedule here
13:57uh super simple to follow and hopefully
14:00you all are doing pull-ups very soon if
14:03you all like this style of video please
14:04like And subscribe please leave a
14:06comment in the comment section and I'll
14:08continue to make some tutorials thanks
14:10so much for stopping by
14:14[Music]

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