Pull-up tutorial for beginners!
I talk about the three major progression steps in the video.
Practice with patience & consistency. Master a level before moving on. It takes time, and that’s ok!
Start small, too small to fail, but just start!
In less than 4 weeks, I am going to be 50 years old.
When I turned 40, I could not do a single pull-up, or even hang from a bar, and my push-ups were ugly AF.
It can be done!
This is probably one of the most evil hamstring exercises you can do at home and with bodyweight only. It’s hella effective.
PS: I’d rank Nordic curls as number 1 in terms of evil.
50 ring pull-ups: one for each of my revolutions around the sun 🎉
Shown are the very first rep and the last four. Did them ladder style. My husband joined the fun 😀
Randos: you’re 50 and have abs? Must be on gear!
And if that argument doesn’t work, it must be the good genes.
How about dialing in diet, training, sleep, and then practicing with patience and consistency?
Do the work and results will follow.
Deficit push-ups
A couple of tricks employed here to make push-ups 🌶️
- tempo: slow on the way down + a tad of an iso hold at the bottom
- increased range of motion at the bottom
Really squeeze that chest for coming out of the hole and keep shoulders away from the ears.
deficit push-ups: squeeze those pecs the entire time and add a short hold at the bottom for extra 🔥
(the paper towels are to keep my new yoga blocks chalk free)
A tip to gain strength for the full range of motion (ROM) in the bottom position of an L-hang chin-up or pull-up, the hardest part in L:
—> Strict, hollow body on the way up
—> go into L on top
—> negative in L down
Shoulder mobility work before practice is needed, too.
pull-up evolution:
1st clip: June 17, 2016, age: 43
last clips: this week’s burnouts, age: 49
big take aways:
- it takes time
- be consistent
- trust that tiny improvements compound over time
- you’re never too old to start.
There are 5 and a half years between clip 1 and clip 2
5.5 years of frustration, doubts, but also a lot of hope, a steep learning curve, and a mindset shift.
Stick with it, trust the process, celebrate the small wins along the way, and smile 😀
When I don’t have time for a full session before work, I do what I can (pull-ups/push-ups, high intensity) & then take 30 min over lunch to finish what I started earlier.
Do what you can with the time windows you’ve got. Seize movement opportunities as they present themselves.
Spiced up my push-ups 🌶️
- Feet slightly elevated (not much but enough to increase the challenge)
- on knuckles (hands were chalky AF 😅)
And a push-ups tutorial for absolute beginners was filmed. Will drop it on Monday.
If you want to build high you’ll have to dig deep for a solid foundation.
Pull-up ladders (rep scheme: 1, 2, 3, 4,…back to 1, 2, …) build a solid foundation in a playful way.
standard 1-4
standard L 1-3
chin 1-4
chin L 1-4
(shown: last set of each variation)
Ring push-ups with my new rings happened, and they were fun!
A couple of notes:
- The squeeze/ rotation on top comes from the chest (not the elbows!)
- Best to know how to bail 😅
Think you can’t get stronger/fitter/build muscle as you age?
Lift your body and/or some heavy stuff with high intensity
Eat a lot, recover with even more intensity, rinse and repeat.
I am in the best shape of my life (turning 48 in 2 months).
You can do it!
Short on time? Not a reason to skip a session
10 min alternating chin-ups & pull-ups EMOM (3 every minute on the minute) followed by push-ups, one triple set to failure (~2 min).
There was even time to wash off the chalk and pet Loki in between.
Get it done!
Wow! So I am a bit overwhelmed, in a good way 😊
First off, thank you all for your responses & welcome new followers!
I’m blown away by the sheer amount of hope & positivity this tweet has created.
If you feel inspired, here’s an initial attempt at answering some questions:
In less than 4 weeks, I am going to be 50 years old.
When I turned 40, I could not do a single pull-up, or even hang from a bar, and my push-ups were ugly AF.
It can be done!
Strict pull-up cues
- hollow body (upper + lower body form a tight unit)
- external rotation in the shoulders (get them pecs into the game)
- chest to bar
- shoulders away from ears
- don’t grab the bird poop (that one is essential 😂)
Why do I train when on vacation? Why not just take time off?
Because training brings me a lot of joy! Plus, during a vacation I have the time to indulge in long sessions 😀
Ring-row cues I like to tell myself:
- my hands are hooks —> shifts focus of the row from arms to my back muscles
- squeeze that ass —> keeps core stable
Consistency in the practice of the basics —> it’s simple but often not easy
10 rounds of pull-ups (EMOM, 2/minute, 10 lbs vest) followed by one set of unleashed chin-ups to failure.
Happy Monday!
Ever noticed yourself rounding, hunching your back, and raising your shoulders to get to the top end range of a chin/pull-up?
I mentally cue myself with “chest to the bar”
To train the strength needed for this, you can utilize bodyweight rows such as Australian pull-ups.
You know what works?
Consistently (and maybe a even a bit doggedly 😅) showing up and gently nudging your edge. Not much, just a little bit.
Focus on the process. Nail the process. Make it a little bit better each time you train. Results will follow.
A little bit of rope work:
working that legless decent followed by EMOM rope pull-ups in L (3 each minute, switching hands, 8 rounds total)
Practicing with patience and consistency
Rope ring pull-ups combo in L with pause at the bottom
Took me years to gain the strength to pull that off.
Practice with patience and consistency.
Focus on the process; results will follow.
Progress is not always about adding reps or weight.
It can be much more subtle, such as a tiny bit more ROM or smoother execution of reps.
Nail the process and stay the course. Lots of things are happening underneath the hood just waiting to emerge as a breakthrough 💪🏻
Here it is! My first ever (band-assisted) ring muscle up!
I was in tears of joy afterwards.
@jerryteixeira
thank you SO much for all your help and advice!
@woodchuck412
🙏 for the ring pulls!
Sound on (my husband covered his ears 😂)
Legless rope climbing fun!
Things I have learned so far:
- Climbs are getting smoother
- Jeannie isn’t impressed with the chalk on my hands
- Rope burn is real
- Long socks and a shirt are essential
Happy Monday and have a kick ass week!
There are 7 years between these 2 clips!
Here’s what I have learned:
- show up & do the work
- focus on the tiny improvements each session, one rep at a time
- quality over quantity
- learn to enjoy the journey
- you’re not too old to start (I was 43 in the 1st clip)
Want to learn pull-ups and don’t know where to start? 👇🏻
Get proficient at each step before moving on to the next progression!
1) dead hang in hollow body:
- shoulders to ears
- squeeze the bar as hard AF
- practice maintaining hollow body
1/3
Shrimp squats!
Right side is stronger and the ankle mobility better than on the left. Such is life with unilateral movements.
I started on the left and weaker side and matched my right right side to it (edited the video the other way round).
pull-ups and push-ups combo pyramid style
1, 2, …5 reps and then 5, 4, …1 reps for pull-ups, doubled up the push-ups
The last few reps are 🔥 and 😈
Have you tried this?