The Perfect Calisthenics Pull Workout for Beginners & Intermediate

that will help you

to become

You can do this follow along workout

in order to get super strong in your pull movements.

This workout is for

people that want to do a fun, challenging

and effective workout that builds muscle

and also creates the foundation

for more advanced pull movements

such as the frontlever and the muscle up

In this workout, we will do

and do around 6 to 10 reps per exercise.

With each exercise, I'll give you an easier variation.

We've also added this workout routine into our calisthenics

family workout app so you can take it anywhere

you go and also measure your progress.

So are you ready?

Let's get started.

So the first exercise

This is a foundational exercise in calisthenics

and is great for building, pulling strength.

So what we're going to do here

is we're going to find a bar, we're going to grab it

a little bit wider than shoulder width.

We're going to tense up our lower body

and pull ourselves

over the bar until our chin is over the bar.

So are you ready?

Let's get started.

We're going to aim for ten reps, so grab it.

Tense up the lower body.

And from here,

Make sure you go all the way down.

And last one. Ten.

Okay, So that was the first exercise.

The next exercises we're going to do

So I found the perfect bar for the next exercise.

In the meantime,

let's take 30 seconds of rest before we begin,

and I'll explain this exercise first.

So, for the Australian pull up.

What you want to do is you want to grip the bar

a little bit wider, than shoulder width.

Then you want to step forward,

bring your hips forward, retract your scapula,

and then pull your chest towards the bar, letting go.

Resting for a bit and repeat the same motion.

Like this.

Okay, So let's aim for ten reps here.

Make sure you stop when you go down.

Keep those scapula retracted.

Last one

and ten.

Okay.

So that was the second exercise.

And now we're going to go to the third exercise,

So now we're in our 30 seconds of rest.

So for the next exercise, the negative pull up.

What we're going to do here is we're going to grab the bar

a little bit wider, the shoulder width again.

We're going to jump up controlling the top position

from here.

We're going to lower ourself down in a controlled manner

for 3 to 5 seconds.

This is the entire exercise

and we're going to aim for six reps.

So every time we come down, we jump back up.

Okay, so are you ready?

Let's get it.

Grip the bar a little bit wider.

Jump up, controlled position

Make sure you go to a full deadhang.

Again.

That's the second one.

That's the third one.

Halfway there.

Okay, we go for our last one.

Let's go.

Okay, so

let's take 30 seconds of rest before we go

to the next exercise,

for the chin up hold,

What you want to do is you want to find a bar

that you can put your hands on.

Put your hands in a supinated position.

Which means that the fingers are facing towards your face.

So from here, jump up.

Contract your biceps,

depress your scapula, and hold this top position.

This is an isometric exercise, which means there is

no movement.

Okay, so this is what we're

going to do for around 20 seconds.

So let's see.

Rest time is up.

Let's get it.

Hands in the supinated position.

Jump up.

Make sure you really contract your biceps, depress

your scapula, keep your lower body tensed.

Almost there.

Lower yourself down in a controlled manner.

Okay, so that was the chin up hold.

So the next exercise that we're going to do

Okay, guys, we're almost there.

Two more exercises.

So this exercise, the German hang rotations.

What you want to do is you want to grab a bar

with a protonated grip.

So with your fingers facing away,

hang all

the way in a dead hang from here.

Get your knees to your chest

and then pull yourself with straight arm strength

through the bar

and hang all the way down before

getting your knees back to your chest,

pulling

and going back to the starting position.

If the German hang rotations are too hard,

you can also do an easier variation

where you just pull yourself once,

let go, and then do another rep.

Okay, so rest time is up.

Let's aim for six reps

Let’s go.

So knees to your chest, pull,

hang, knees to the chest

and back.

That's one

This exercise is also a

great shoulder mobilizer since you're working in

end range of motion.

So if you want to get more flexible

then this is also a great exercise.

Okay. This was the fourth one.

two more

Lets go. Pull, Pull, Pull

Okay.

Last one. Knees to chest

straight arm pull

go into a hang

and Okay.

So great job.

Let's take 30 seconds of rest again before moving on

to the next exercise,

So with the pelican curls, you want to grab the bar

at shoulder width with your arms behind your body.

Then you want to step back,

Then you want to press your hips forward from here.

You're going to drive your elbows back

until your back touches the bar.

And then you're going to lower yourself

in a controlled manner back to the starting position,

Okay, so we're going to aim

for ten reps on this exercise.

Really blasting those biceps.

So are you ready?

Let's get started.

Grabbing the bar, shoulder width, walking back

fully, extending the arms,

driving your hips forward.

Okay, let's go.

Hold it

Really focus on those elbows driving backwards.

Five more.

Almost there.

Feel the burn.

Last one,

So those were ten reps.

If you don't feel your biceps burning,

you're not doing something right.

So watch the video again.

Now we're going to move on,

So what we're going to do with this exercise

is we're going to grab the bar at shoulder width,

go into a deadhang.

And from here we're going to use our hip

flexors and lower ab muscles

to raise our legs

to a 90 degree hold.

Go back and repeat this movement.

It's very important that you keep your feet

in front of your body.

So not here

because this will take away the tension on the core

and make the exercise way less effective.

So in front of the body, 90 degree

slow and controlled up and down.

Yes, we're going to aim

for ten repetitions for this exercise.

And after we finish this,

we're completely done with the first round.

Okay, so let's do this

Nice and controlled.

Halfway there.

Last one. Let's go,

All right, guys.

So this was the first round.

Make sure to do about

to get an effective workout in with each workout,

try to do more reps if you can.

You can also check out this workout

in our Calisthenics family workout app

where you can keep track of your progress

and also follow

a lot more routines and workout plans for building

muscle, gaining strength, improving mobility,

and learning calisthenics skills.

Make sure to check out our app in Google Play

or App Store and download it for free.

Lastly, let's get into this week's giveaway.

This week we will give away

one set of our calisthenics family resistance bands,

which is a must have for your pull workouts.

after publishing this video.

The winner will be announced in next week's video.

This is what we gave away in last week's video

and a winner will appear right here in the screen.

Congrats.

Let me know in the comments

Don't forget to, like, subscribe

and put your notification bell on

so you don't miss the giveaway winner.

Thanks for watching and we will see you next week.

Be South.