Use something as a step. Step onto it grab the bar and hold yourself or try your best to lower yourself. If at a gym you can use a bench or plyo block. At home a chair would work too.
@rodolfoblasser3329on October 18, 2023 at 10:54 pm
If possible, with a bar that is not very high, try jumping and grabbing the bar. With that impulse, a strong grip and using your arm/back strenght pull yourself up and slowly go down.
@@rodolfoblasser3329 I love that you think I have any arm and back strength at this point. I am happy to just be able to hold on and hang for a few seconds.
Stand on something high enough to be in a pulled up position. Grab the bar and try to lift some weight off of your feet. Slowly lower into a squat while maintaining tension in the negative pull-up. You decide how much effort you put into the pull vs the squat. Start off with 90% stand, 10% hang, basically squats with your hands on the bar. Transfer weight off your feet as you get stronger.
I got you, you might need pre-hab, here’s a program to use with a pull up bar and a chair.
We need to focus on two areas that most newbies have an issue with – the wrists and shoulders. For wrists, you’ll do hangs , aim for sets of 60 seconds , starting with sets of 30 seconds, or however long you can manage.
For shoulders, once you can hold on for at least 30 seconds, begin trying scapular pull-ups. These pull-ups teach control of core shoulder components that most don’t have, including the creator in this video. Goal for scapular pull-ups should be 3×10
Once you can do scapular pull-ups, begin attempting negative pull-ups with a chair underneath you (*negative pull-ups is where you start at the top instead of the bottom of the movement*) Your longterm goal with this movement is to reduce how much support you provide with your legs on the descent.
When you can do 10 negative pull ups with no support, lasting 5 seconds in a controlled manner. Begin trying pull ups, if it feels impossibly difficult still, return to the previous stage and focus on improving how controlled your descent is and lengthening the amount of time spent on the descent, then reattempt.
I am practising negative to get my first pull up. The last bit is always extremely difficult and it just slips down quickly. But i have patience, a lot of patience😊
Yep, they are hard on your body. The eccentric (negative) phase of the any lift is where muscle and strength is built. You are 25 to 50% stronger on the eccentric phase.
amore momi
How long can you hang in the upper position?
Such a dream body…❤
I am confused. How am I meant to get up there in the first place to practice lowering myself down? Unfit newbie is me.
Use something as a step. Step onto it grab the bar and hold yourself or try your best to lower yourself. If at a gym you can use a bench or plyo block. At home a chair would work too.
Or use resistance bands
@@Backinmywheyyou can also use resistance bands or stretching bands
If possible, with a bar that is not very high, try jumping and grabbing the bar. With that impulse, a strong grip and using your arm/back strenght pull yourself up and slowly go down.
@@rodolfoblasser3329 I love that you think I have any arm and back strength at this point. I am happy to just be able to hold on and hang for a few seconds.
🔥
I still flop down. I need pre-beginner.
Use resistance bands to help you
Stand on something high enough to be in a pulled up position. Grab the bar and try to lift some weight off of your feet. Slowly lower into a squat while maintaining tension in the negative pull-up.
You decide how much effort you put into the pull vs the squat. Start off with 90% stand, 10% hang, basically squats with your hands on the bar. Transfer weight off your feet as you get stronger.
I got you, you might need pre-hab, here’s a program to use with a pull up bar and a chair.
We need to focus on two areas that most newbies have an issue with – the wrists and shoulders.
For wrists, you’ll do hangs , aim for sets of 60 seconds , starting with sets of 30 seconds, or however long you can manage.
For shoulders, once you can hold on for at least 30 seconds, begin trying scapular pull-ups. These pull-ups teach control of core shoulder components that most don’t have, including the creator in this video.
Goal for scapular pull-ups should be 3×10
Once you can do scapular pull-ups, begin attempting negative pull-ups with a chair underneath you (*negative pull-ups is where you start at the top instead of the bottom of the movement*) Your longterm goal with this movement is to reduce how much support you provide with your legs on the descent.
When you can do 10 negative pull ups with no support, lasting 5 seconds in a controlled manner. Begin trying pull ups, if it feels impossibly difficult still, return to the previous stage and focus on improving how controlled your descent is and lengthening the amount of time spent on the descent, then reattempt.
I am practising negative to get my first pull up. The last bit is always extremely difficult and it just slips down quickly. But i have patience, a lot of patience😊
You’ll get there, keep going! 😎
I dislike pullups so much, but I want to be able to them also
Perfection!
I’m getting so much better thanks to you and your pull up program!! Still need to practice to get my first pull up but working on it hard 😊
Butt❤❤
Wow nice girl 😊😊😊😊
Perfect Form!
Awesome ❤❤❤❤❤❤❤❤ shape😮
I am practicing on my Dance Pole.
And other stuff.
👍👍😄☺️
❤❤❤
an example of beauty
My coach made me do 5×3 rep of this exercise one day, i almost couldn’t move my arms for 3 days 🤣
Yep, they are hard on your body. The eccentric (negative) phase of the any lift is where muscle and strength is built. You are 25 to 50% stronger on the eccentric phase.
Cool n great shape keep rocking
Plse make a detailed video about this. I want to know