Published on 22 Mar 2012 | over 4 years ago
How to Do Beginner Pull Ups and Chin Ups Training Tutorial Workout Outdoor Calisthenics
This video follows the progression of 7 different Pull Up & Chin Up variations. Use a chair, if the height advantage is required to start. A spotter or assistant may take the place of a chair. Chin Ups are generally easier than Pull Ups and are useful to progress to Pull Ups. The bar I'm using may be shorter than most Pull Up bars, so try and go full back extension down on all exercises, if possible.
Pull Ups are on the left, palm outward, in a pronated grip. Chin Ups are on the right, palm inward, in a supinated grip. When one can perform 3 sets of 8-12 repetitions of an exercise, one can most likely move on and practice the next exercise. Rest 60 seconds between sets. May perform these exercises three days a week or every other day.
Perform more Pull Ups and Chin Ups than what is shown for example. Perform the upper body dynamic warm-up exercises for 10 counts, do both arms, forward and reverse and/or opposite rotations as depicted.
The bar being used is thicker than a normal Pull Up bar. The clothing line wires prevent some advanced exercises. The lines also get in the way of some of the depicted exercises.
1. Chair Assist Hangs
2. Jump Hangs
3. Jump Negatives
4. Partial Form (Bad form of Full Extension)
5. Full Extension
7. Side to Side
Music: Blue Scholars - Southbound (Instrumental)
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