How to Learn Pull Ups (for beginners)
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- เผยแพร่เมื่อ 2 ต.ค. 2024
- I get so many questions from you guys on how to do pull ups or how I got good at pull ups.
▶️ Full video with all the details is here:
• how i learned pull ups...
✨TikTok - @junagjata
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✨IG - @theofficialjuna
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So these are the three things I mastered to go from 0 to 6 pull ups over the course of the past year.
1. Scapular Retraction - pulling your shoulder blades down at the bottom of a pull up to recruit your back for the movement. You can practice these on a bar, on the ground, or with the lat pull down machine (full details in the full youtube video linked above)
2. Banded Pull Ups - I would start with a band, and once I could do 4 sets of 4, I would move to the next thinnest band until I was using the absolute thinnest.
3. Slow Negatives - jumping up to the top of the bar, slowly lower yourself down. the slower you lower, the harder. If you can do a REALLY slow lowering, you can do a pull up.
#pullups #fitness
This is not a tiny girl, utter respect to you for getting this far. I'm inspired :)
Hahahaha thank you, yes it’s true, def not a “tiny girl” 😂
👍
That's a woman 😉
It's saying you have a lot strength.
Backhanded compliment.
You have shown the reality rather than showing "how to do pull ups in 10 minutes"....kudos to you
Thank you!!
Right!
@@ThisIsHustleCentralJesus loves you
@@chau9346 Jesus needs to stop playing truth&dare y'all 😭
IKR! Which in the long run is actually more helpful to someone truly trying to learn how. Great point!
Yoo MAAAD RESPECT ✊🏻 any girl I see that can do 1 standard pull-up has my respect but 6 💪🏻 keep it up!
THANK YOU!!!
Always use biceps to drive the pull-up
@@Ejaz100 uhm. No.🙃
@@Ejaz100listen to what she says in the video, understand, learn, and be better 👍
I’m an ELEVEN year old girl and I can do 9 reps of pull ups in a row and I’ve never been to the gym and I’m not light
The most impressive thing is you can do pullup even you are not skinny. It means your upper body is super strong. I have the same build as you and I hope I can do it too.
@Bong-A-Long-Long-Song got a problem?
@Bong-A-Long-Long-Song so if someone is not skinny does that mean they are fat?
@Bong-A-Long-Long-Song damn arguing with a stupid fk is impossible
@Bong-A-Long-Long-Song dude please go and learn what a fat person means
Not one pull was done during the video lmao
Using the bands really helped me make a good mind muscle connection with my back muscles which helped my pull ups tremendously, Great info 👍🏻
Yeah! The bands are great!!! And thanks :)
Can you recommend bands to use please?
@@JunaGjata mam can you please explain the benefits of pull ups for girls and what to eat after pull ups .... Please 🙏
I couldn't do 1 pull up before. But after practicing 2 month I can do 10. And I am very proud of myself. Sorry for my bad English
Your english is great and that’s amazing! Good job :)
Can you share if you used the same tips as her
OMG that's awesome 🙌 that are so damn hard to do, I even lift weights I got some good size biceps but I just can't perform damn pull up it's frustrating
Do you have an Instagram account I'd like to follow you
@@mee8629 Once you start getting them, they'll be EASY!!!! 🏆 the trick is consistency, doing a few or even at least 1 every day
Imo grip is also important, because if we never do this, the fingers/hands are also painful.
Finally, someone relatable! You inspired me! I have been trying assisted pull ups for 3 weeks now
Congrats! You were awesome before hand and you really put in some work to get that level results. Great physique btw♥️ Keep it up!
OMGG Thank you so much!!! Def took a long time haha
It really shows how mind muscle memory is everything and I’m seeing more people talking about it everyday
Slow negatives is probably the single best workout she showed to help you with pull ups. I went from barely doing 1-2 pullups to being able to do 7-8 complete pull ups (Dead hang to chin clearing bar no kip) in probably 3-4weeks.
How often? And how many?
@@QASSHE i would say every other day or 3 days a week. I would say start out with 6-8 a session. Work ya way up to to 15. Also when you’re able to do 4-5 pullups, start adding a 5-10 second dead hang at the end of each negative.
I pulled a muscle in my lats doing negatives. I switched to banded pull-ups shortly after.
That's what I'm doing now! In August, I couldn't do ANY pull-ups/Chin ups. Now (November) I can do 10 chin-ups, floor to bar (from dead hang) and 3 pull ups floor to bar--- still working on my back strength... (chin ups have always been easier than pull ups for me)
@@davidlilly1000 This. People keep recommending negatives, but people who just started learning how to do their first pull up shouldn't do them. Their joints and muscles are so weak and can tear easily if they suddenly put the entire body weight against it.
This year is gonna be the year I can do a pull up😎
Word
same bro
For a huge lower body and a tiny upper body that is soooo impressive 👏 good job
I’m a pole dancer but I have arms like twigs, and I know pull-ups will help me greatly! I put myself off really learning pull-ups because it felt easier to believe I didn’t ‘look the part’. This breakdown is really inspiring though and all I can say is that everyone’s bodies look different - it’s not always what you look like but what you can do. I don’t know why people are asking about your weight, rather than commenting solely about your amazing strength!
Omg same I'm here for the exact same reason
"It's not who you are that holds you back. It's who think you're not."
I gota say, if you were my daughter you would be dead and I'd be in jail....deadset, asian family pole dancing.....
Huh! How much do you weigh if you don’t mind my asking? Most women I see doing these are either tiny or on gear. You don’t appear to be either which makes it much more impressive.
Hahaha thanks!!! I think that’s a compliment…? In this video I weigh about 185 (lol I know it’s more than people expect) 🤩
You're are beautiful at 185 I don't care what anyone says....
@@eyeofthetiger666satan Thank you!! :)
@@JunaGjata damn that's 3 kg lead on me lol.
What's your height?
I'm 104 lbs and can't do 1 pull-up 🤭😂 which is why I'm on this video lol
Congratulations keep up the amazing work
Starting off slow and with the correct form. Great job .
I'm 67 years and 9-months old. I like doing pull-ups too.
I'm actually stronger as a senior citizen on Medicare than I was an active-duty United States Marine Corps 0331 M-60 Machine Gunner.
The reason why is because I focused on doing partial reps to failure, which is a modification of Zatsiorsky's repeated effort strength training method to failure, which is the best way to develop muscular endurance, size, mitochondria, and capillary density.
Recently, I did 5 sets of 36, 36, 33, 30, and 30 reps on the same day.
The more mitochondria and capillary density you have, the more blood sugar, nutrients, oxygen, and blood flow you will have, which will increase muscular endurance and size.
Full range of motion exercises is better for developing absolute strength, but pull-ups to failure is a test of muscular endurance.
I can do pull ups but I cant do squats yet...I can tell you must be good at that. We all got to keep working on our selves!
I'm a dude and I appreciate this vid
Obviously. Dudes appreciate chicks
When you feel them in your lower back and upper glutes you know it is really a compound exercise with holistic effects on your whole musculature.
mad respect for you, but I wish there was more info for people who actually can't do any pull ups. I can't do banded pull ups or negatives
Yay you!! Im gonna add to my bucket list vs avoiding as Ive done since a tot thx for the tips and idea
Awesome! Glad to hear it! Doing pull ups is so empowering and fun :)
how long did it take you to do 1 full pull-up?? i’m doing assisted pull ups right now and i feel like it’s going to take forever trying to not do it assisted.
I took me three months from starting, but honestly I don’t like the assisted pull up for progressing to a real pull up. It does a terrible job at simulating the core strength needed for real pull ups… I explain this all in the full fifteen minute vid on my channel, but long story short, I think the bands and slow negatives do a way better job at helping you get there!
Slow negatives are the KEY
I used bands once, now I can’t feel my spot anymore and I don’t think I’ll ever have any kids in the future
Awesome Workout
I don’t care how thick those bands are, I don’t trust them to not snap/ I don’t trust my legs to not slip (I will most likely decapitate myself)
Trust me, my friend is built like a bear and the band was more than strong enough to hold him. I recommend starting with a black or purple band.
I am at that point all i can do is 6 but great tips To help me increase
Thank you. This is my new goal and I’m glad I found tips!
Beautiful body composition. She can put on more lean muscles than others. I am switching up gymnastic rings which is next level.
Great tutorial! Keep it up!
Thank you!
I didn't see 6..Chin up and slightly over the bar without swinging is a proper pull up..Things to work towards..but good effort
This is how to learn to pull up. You need a video on how to read...
@@eyeofthetiger666satan yeah, exactly. How do you want to teach people pull ups, when you can't even do proper ones
Haven’t done pull ups in ages and want to add them to my routine so this helps a lot!
Chin above bar
That’s chin ups ok there’s a difference she’s still doing a pull-up
Naw chinups is different grip, always chin above bar for full rep, then all the way down to relaxed hanging before you start again
I think she's working towards it.
If you have FINISHED the video, she could clearly do chin above the bar.
Proud of you, now its my turn to get this down LOL!
Thank you best video out there!!! And you explained it well
Thanx! Good and easy tips!
Fantastic explanation. You ROCK!
Love the video! keep up the great work 👏👏
You are very inspiring ❤
Very impressive!!
Thx it would help me a lot :)
You’re very strong! 😮 keep going!
Skinny guys and gals can easily do pull-ups with a little strengthening but us heavier people have to work our butts off just to do 1 pull-up! Kudos to you for doing 6 reps! You are inspiring!
Very well explained!
Dang and you look heavy. So there’s no way I can’t! Motivation!
not a single pull up was done chin has to go above the bar with out looking up
I was thinking same thing
In just 6months from zero to 10 per set
congrats and way to go!!! thank you :)
Spot on.
Brilliant, brilliant 💥💥💥💪💪
Good advice ✅
Congratulations 👍👍👍
But how do you prevent hurting your back muscles?
Ok ok I see the grind. Keep it up
Really impressive.
Better than me
Ajuda muito ver alguém que não seja magérrima conseguindo fazer barras! ❤
Wow you are awesome, I used to think I needed to drop body fat or weight first to do pull ups. But wow looking at what you have accomplished I am definitely inspired. Thank you for sharing your journey XD.
What a backhanded compliment.
Hmm, I think your efforts are commendable. But you are not doing proper pull-ups. Your chin has to go ABOVE the bar.
Negatives helped me a lot too, but I would jump and hold my chin above the bar for 3-4 seconds and then come down slowly. Helped a ton!
Meanwhile, girls around here don't curl more than 5kg because they don't want to look like a man.
Keep it up, your lifting form is nice.
Inspirational
Thank you!!
Incredible
And now try to do full range of motion and actually get your chin above the bar 🤷🏼♂️
Congratulations on your progress but I don't think those are complete pull ups you need your chin up the bar
You rock it girl. You pull-ups look fantastic. I am chubby as hell and i always put the blame on my weight for not being able to perform a pull-up ( despite training like you said in the video). No excuses. Just need to keep on doing those exercises
You are so strong sister . Dont stop 💪👍
WHAT DO I HAVE TO DO IN ORDER TO LEARN HOW TO DO PULL UP?
THE REASON WHY I AM ASKING YOU ALL THIS QUESTION IS BECAUSE WHEN I WAS IN HIGH SCHOOL AND OUR P.E.(PHYSICAL EDUCATION) TEACHER HAD US TO DO A PULL UP, I COULD NOT DO A PULL UP.
SO AGAIN WHAT DO I HAVE TO DO IN ORDER TO LEARN HOW TO DO PULL UPS?
Nice work. You set yourself a goal, worked hard and systematically went about achieving it.
She not even going her chin up bro if she even have did 1 proper one my respect would be with her
UTTERLY FANTASTIC ! Now that’s how to get things done ! Thankyou so much for this video !
Appreciate the tip about the scapular muscles. I've been working up to pull ups using an assisted machine but I think I've been neglecting that movement at the bottom
So important!!! It’s what helps you recruit the back instead of pulling up with your arms! :)
You have long arms. That makes it more difficult
Well now I know I’m not supposed to do pull-ups with me arms. Maybe now I can do more than 10
You did not want to mention how much weight you lost? That’s important info.
Hey great job!! One thing I would add is to lead with your chest instead of the shoulders....kind of in an arched back position. This engages the upper back instead of the shoulders
Just pull upwards and go back down easy
0, 0 ,0 chin is not above the bar. they do not count
Good job but u technically did 0 try to get chin above bar
you can only do 1 pull up your chin has to be above the bar
Outstanding
U need only two:
1.res band pull ups
2.weighted negatives
Hey that’s actually amazing considering your size and gender good job
You go woman🙌🏽 You just inspired me to train hard again so I could also do pull-ups again (at my fittest I was once able to do over 20), I know it’s not gonna be easy but I’m dedicated and I got faith, so thankyou for that🙏🏽
Shedding all those calories and slowly lowering your self has surely done the trick...for each extra pound is like an ⚓ pulling you down .
Muscle ups might also be easy for you could you plz. make a video for your audience.
Working on them!! Not quite there yet!
KUDOS, currently still learning to pull up correctly, initially I use tips from Hampton (Hybrid calisthenics) and I think your point is quite helpful too, thanks 🙏🏼
I’m very very impressed - to be able to do 6 pull-ups with your frame is damn impressive - you’re legit • keep pushing and showing the women what’s possible
Thanks
Not one pull up was done in this video
Keep pulling homegirl, didn't see you do six but right on, I can't do six real pullups, dead hang chin over the bar but hey just keep pulling
Thanks babe! I’m beginning pull up at the gym. I needed this!
I think, you are still learning to do pull-ups. Anyway, nice progressions. Keep it up👌👌👌
pull ups are great!
Yes they are!!!! Also that reminds me to catch up on your second pull up vid, brb
@@JunaGjata lol!! 😂😂 This is why you're my favorite TH-camr :p
When u can do it lmfao 🤣
Damn! Doing 6 straight pull ups is impressive and you're not super light either. Good job girl! 👍🏻💐
Look at your back! It looks nice! ☺️
You are wonderful to watch and hear. You're a great coach.
Mad respect, but just to remind you, you need to get your entire head above the bar, having your shoulders be at bar height
After months of being lazy and not going to the gym, I can safely do over 12 pull ups
What is benefit of pull ups for our body 🙏please tell me
@@parulbharti9943 A pull up shown in the video can improve your back and overall strength throughout your arms, using the opposite grip can work you biceps and triceps
Didnt even do one