Finding a good beginners guide to a pull-up

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    Finding a good beginners guide to a pull-up

    Hi

    Anyone out there who can point me to a good guide for a beginner doing ONE pull-up and beyond?

    Need a programming for this…

    Thx




    #2
    https://darebee.com/pullups-guide.html

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      #3
      Originally posted by HellYeah View Post
      Thx, read that and cannot go further than Step 2 in the guide

      Do you think that the Back&Biceps is sufficient for building up to my first pull-up?

      Currently I perform triceps, australian pull-ups (under a bar), active hanging and scapula pulls in hanging…
      Other than that I do a lot of kettlebells, specifically the core basics (swing, press, snatch, getup)

      Maybe I just have to be patient

      Comment


        #4
        Originally posted by hakuseki View Post

        Thx, read that and cannot go further than Step 2 in the guide

        Do you think that the Back&Biceps is sufficient for building up to my first pull-up?

        Currently I perform triceps, australian pull-ups (under a bar), active hanging and scapula pulls in hanging…
        Other than that I do a lot of kettlebells, specifically the core basics (swing, press, snatch, getup)
        B&B is a fun workout, and it is a good addition to your practice,. If you like it, do it! The rest you do looks good, maybe you wanna join the PullupProgressors at the Playground, to log your progress.

        Maybe I just have to be patient
        That is the hardest part! Keep on pulling.

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          #5
          Keep on trying, u mean

          Comment


            #6
            Hi!

            When you can't even do 1 normal pull-up what you should do is negative pull-ups.
            Do as many negative pull-ups as your plan suggests you to do normal pull-ups.
            Soon you'll develop the strength you need to do 1 normal pull-up.
            Once you are able to perform at least 1 normal pull-up, start with that and when you can't do any more normal pull-ups do the rest of the repetitions as negative pull-ups.
            Over time you'll be able to perform all the normal pull-ups your plan requires you to.
            You can learn how to perform negative pull-ups here.

            Good luck!


            ~Rui

            Comment


              #7
              I recommend the very comprehensive tutorial at Gold Medal Bodies (free!) It's here: https://gmb.io/pull-ups/

              It has a great written description and videos with voice-over. I like the logical way GMB teaches things; step-by-step, and always building from a solid foundational movement.

              Start with the "pull-up prep" exercise. It's good for shoulder health and stability. It helps the tiny little stabilizing muscles around the shoulders to do their job.
              The "reverse row sit-back" is a very helpful exercise, and can even be used once you start doing pull-ups--the reverse row works the middle part of the back more effectively than pull-ups alone.

              Rings are pretty cheap, and useful for many exercises; I have mine hooked up to my doorway pull-up bar. I think they're worth buying. You can use them for back (reverse row), and abs (ring roll-out; similar to those ab wheels), and change the difficulty by adjusting the length of the straps or your foot position.

              HTH!

              Comment


                #8
                Hi hakuseki

                It took me 4 months to do my 1st pull-up.
                Than it became totally addictive.

                Mostly, you need strength on your back and triceps.

                Exercises to get there were:
                . Tricep chair dip
                . Negative pull-up
                . Dead hang
                . Cross tricep extension
                . Body rows
                . Wall tricep push-up
                . Reverse Angels
                . Bent over rows dumbbell
                . Flex hang

                I used to pick 2 of those for a day, ensuring the same number of reps, or more, than the last time I had that exercise.
                Use to make them along the day, using 30secs duration for each dead-hang.
                Almost every day I was doing at least one of them (have a bar in the kitchen door, also used for the body rows)

                Have a look on this thread on triceps, by Redline

                Off topic: Damer this is a good example for the value of a DareBee-wiki maintained by Bees, discussed last year.
                Last edited by Peterpan; August 7th, 2019, 10:21 AM. Reason: Added the Flex Hang

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                  #9
                  Peterpan Um...Don't you mean Biceps not triceps

                  For me, I trained pull-ups through the online program of 50pullups.com. It's suuper helpful and I went from 20-30s hangtime to 20 pullups (in roughly 2-3 months of dedicated prctice

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                    #10
                    hakuseki DAREBEE has several 30 day challenges that will help anyone to build up to pull-ups. These are:
                    - Dead Hang
                    - Flex Hang
                    - Negative Pull Ups
                    - Pull-Ups.
                    For me I did them March, April, May & June respectively.

                    Comment


                      #11
                      Biceps for both Pull-ups and Chin-ups.

                      Sumifairy I tried the 50pullups but when I was supposed to pull, was far from there.For me it took longer.

                      PETERMORRIS966 Flex Hang also, and it is great. Added it to the list

                      hakuseki Join us in the pullup progression thread, just log the "hangs" there
                      Last edited by Peterpan; August 7th, 2019, 05:41 PM. Reason: Fixed Triceps vs Biceps

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                        #12
                        Originally posted by Peterpan View Post
                        Sumifairy hakuseki Triceps for Pull-ups, Biceps for Chin-ups.
                        I do not get that! Yes, we use a little bit of triceps and chest to pull, but the main muscles are still back and biceps. Why should there be a difference between pullups and chinups?

                        Doing pushups along the way of your pullup training is still relevant as an antagonist training.

                        Comment


                          #13
                          Originally posted by HellYeah View Post

                          I do not get that! Yes, we use a little bit of triceps and chest to pull, but the main muscles are still back and biceps. Why should there be a difference between pullups and chinups?

                          Doing pushups along the way of your pullup training is still relevant as an antagonist training.
                          I was perplexed, too.

                          Then I thought more about it, and it made some senses. When you flex your elbow it looks like a push up plank, isn't it? I can be wrong. Still, I think it's mostly the back with some biceps in pull-up.

                          Comment


                            #14
                            Originally posted by kandy View Post
                            I was perplexed, too.

                            Then I thought more about it, and it made some senses. When you flex your elbow it looks like a push up plank, isn't it? I can be wrong. Still, I think it's mostly the back with some biceps in pull-up.
                            But the gravity works in another direction, so there is no essential tricep use in a pullup. The biceps flex your elbow and the back pulls the upper arm down and behind your back, the chest holds your arm tight to your body and helps a little bit to move your arm down. The triceps may work as a stabilizer, but I do not see more use...

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                              #15
                              Fixed

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