HOW to Pull up - Increase your number of pull ups

Today I'm going to show you how to learn and improve the pull ups at the bar

This is a great video if you just started the calisthenics journey

I'm going to show you my favorite exercises

In my opinion the following exercises must be present in every workout routine (Especially the first months of calisthenics)

Great to build the basic pulling strength, and it will help you in the future too

1st Exercise: Dead Hang at the bar

You might think it is useless, but it's great to get used to your bodyweight

Just hold the position with straight arms and squeeze the gluteus + abs

This is one of the most important exercises to start

Start with 6 or 8 Seconds hold and then you can increase to 10, 12, 15, 20, 30 Seconds or more.

Once you get used to this, you can start doing the next exercise

Hold the position with your chin over the bar

You can take a couple of steps and jump a little to arrive in the final position

Squeeze every muscle of your body, even though it can be hard in the beginning

remember to breath constantly in every isometric exercise

Especially when you start doing 10, 15, 20 seconds or more

Don't go apnea

3rd exercise...

It's like the previous one, but with your forehead facing the bar

When you are able to do all these exercises, you can start with some Shrugs while in Dead Hang position

This time we activate a little bit the lats

In easy words, you just have to move away the shoulders from the ears

Control the movement

Remember to keep your arms straight

This is a great way to activate the body in the first part of your workout session.

It is also good for your mobility

The final goal is to do at least 20 reps of these shrugs

You don't have to feel pain or any type of discomfort

Quick summary: At least 30 Seconds of Dead Hang; 20-30 Seconds of Chin over the Bar; 20-30 Seconds w/ forehead facing the bar; 20-30 Shrugs while in Dead Hang.

Now it's time for some slow pull up eccentrics

From Chin over the bar to Dead Hang Position

The goal is to control the eccentric for 8-10 seconds or more

With this exercise you can do 2 things:

1st: Increase the time of the eccentric

Or 2nd: You can finish the 1st rep, and then repeat a few times.

These are the most important exercises to learn the 1st reps of pull ups

It is also important to do some pull ups attempt when you feel ready

Please don't start from zero with the attempts, it could be dangerous

Last step: Is to work on your pull ups

Once you are able to do some pull ups you could start work on different grips

In this video I showed you the pull ups, but you can also work with your palms facing your eyes (Chin ups)

It's always a good idea to work on both grips

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Visit www.andrealarosa.fit for my bodyweight programs

If you are able to do 5-6 pull ups and some push ups/Dips you will find the calisthenics beginner program

Also there is the advanced program if you are already working on your muscle up

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See you soon

Let me know with a comment below if you want a new vlog or any other type of tutorial in the future

As soon as I have some free time I will read some comments