Get Your First Pull Ups | Exercise Instruction — Transcript

Full transcript

1. 0:00surprisingly there are a lot of Marines
2. 0:01out there that can't even do a single
3. 0:03pull-up this instruction is to
4. 0:06specifically get you to one rep so let's
5. 0:08start off with the basics so when we do
6. 0:10a proper pullup we are consistently
7. 0:12pulling our body weight completely off
8. 0:15the
9. 0:16ground what we want to do is take some
10. 0:18of that body weight off and make it a
11. 0:21little easier in order to take off some
12. 0:23of that weight we're going to change the
13. 0:25angle and have our feet on the ground
14. 0:27these are called Australian Pull-Ups I
15. 0:30don't know why they call them Australian
16. 0:31pull-ups it's kind of a a bad look for
17. 0:33Australia in my opinion but that's what
18. 0:36they're called or we can call them
19. 0:38inverted rows the idea with this style
20. 0:40of Pull-Up is to take off some of the
21. 0:43weight so all you're going to do is grab
22. 0:45onto the bar step forward a little bit
23. 0:48and then start pulling from this
24. 0:49position now personally I don't believe
25. 0:51that if you just did this you will
26. 0:53progress that well into doing a pullup
27. 0:56for two reasons so the first reason is
28. 0:58this is more of a horizontal pull than a
29. 1:01vertical pull like the pull-up and the
30. 1:04second is because as we want to make
31. 1:05these harder we step forward more and
32. 1:08you can even put your foot on a box we
33. 1:10just get more and more horizontal as
34. 1:12we're pulling so this is still a great
35. 1:14exercise for increasing muscle pulling
36. 1:17strength but if you want this to
37. 1:18translate into a pull-up you have to do
38. 1:20more vertical pulling that's why this
39. 1:22next exercise in my opinion is the king
40. 1:25of all pullup exercises and that is the
41. 1:27negative all the negative is is stepping
42. 1:30up on a platform and cutting out the
43. 1:32pull up phase stepping off holding for a
44. 1:35second and then lowering down at a
45. 1:38consistent rate this works out the same
46. 1:41muscles used in a pull up all we're
47. 1:44doing is just working them out in the
48. 1:46Ecentric phase which is the lower down
49. 1:48phase this next style of training is
50. 1:50called isometrics and what an isometric
51. 1:52is is pausing in positions on the bar so
52. 1:57we'll pause
53. 1:58here hold for a few
54. 2:01seconds pause a little bit lower I like
55. 2:04to call this
56. 2:0790° and then almost fully locked out but
57. 2:11still engaged then pause here as well
58. 2:14whenever we train isometrics we actually
59. 2:16train above and below the position that
60. 2:19we are in so I think three to four
61. 2:22position holds will work out the entire
62. 2:24range of motion of a pull-up and it's
63. 2:26also really good for spot checking your
64. 2:28weaknesses and all that means is if
65. 2:31you're weak at the top portion just
66. 2:33practice holding in the top position
67. 2:35because that'll build more stamina
68. 2:36endurance and a little bit of strength
69. 2:38in that position making you more
70. 2:39comfortable this next one is just
71. 2:41getting comfortable on the bar with your
72. 2:43body weight so some people struggle with
73. 2:46just holding on to the bar with both
74. 2:48hands this is just called a dead hang
75. 2:50and this is a fine training tool but
76. 2:53what we should be aiming for is to
77. 2:54amplify this effect especially if you
78. 2:56can already hold yourself with two hands
79. 2:58and all that means is instead of hanging
80. 3:00with two arms you just hang with one and
81. 3:03you'll notice this is a lot harder than
82. 3:05hanging with two because we are a lot
83. 3:08less stable in this position and we have
84. 3:10to hold with double the grip intensity
85. 3:14because now all of our body weight is on
86. 3:16one arm those single arm dead hangs will
87. 3:18get you feeling much more comfortable on
88. 3:19the bar especially when you put both
89. 3:21hands back on the bar because we are a
90. 3:23lot more stable with both hands so next
91. 3:25I want to talk about your bracho
92. 3:27radialis and your brachialis your bracho
93. 3:30radialis is this forearm muscle that
94. 3:31runs between your forearm and your elbow
95. 3:33and your brachialis is somewhere around
96. 3:35here kind of in your upper arm we're
97. 3:37going to go back to the Australian
98. 3:39version of a pull-up and instead of
99. 3:41using two arms we're going to use one so
100. 3:44from here put the other hand on your
101. 3:45back and pull inwards you'll notice you
102. 3:49feel it right in your inner elbow on
103. 3:52your bracho radialis and as we hold the
104. 3:55top you can feel your
105. 3:56brachialis engaging it's also a little
106. 3:59bit of your bicep but this is a great
107. 4:02way to Target two of the primary muscles
108. 4:05in doing pull-ups this last one's going
109. 4:07to hyperfocus one arm in the vertical
110. 4:10pulling pattern it's a one arm
111. 4:15pullup I'm just kidding don't do that
112. 4:18that's an advanced movement and the
113. 4:19reason I wanted to do it was to show you
114. 4:22that if you put the proper techniques in
115. 4:24and you strength train do these types of
116. 4:27pull-ups your body will take you to
117. 4:29places that you've never thought
118. 4:30possible lastly this was all done with
119. 4:33very minimal equipment I highly suggest
120. 4:35if you have more equipment at your
121. 4:37disposal where you can go to a gym and
122. 4:39lift actual weights and move around some
123. 4:41dumbbells all of that will play a role
124. 4:44into developing the proper strength and
125. 4:45the muscles you need to be able to do a
126. 4:47pullup but I do hope this helps