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Personal/Areas/Exercise/Strength Training/Recommended Routine/Pull-up Progression.md

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+https://www.reddit.com/r/bodyweightfitness/wiki/exercises/pullup/
+## General Form Cues
+
+- Body slightly [hollow](https://www.reddit.com/r/bodyweightfitness/wiki/kb/positioning) with straight legs throughout the whole exercise. Don't cross your legs.
+- If you cannot get straight legs, it's preferable to keep the feet in front of the body rather than behind.
+- Arms straight at the bottom. Don't think about anything else, just straight arms. The rest will happen automatically.
+- Strive for chest to bar at the top. For this the forearms have to deviate from vertical, which may be a bit hard on the elbows, so build up to it slowly.
+- Keep the neck in a neutral position: avoid craning it to get your chin over the bar
+- It's natural for your legs to come forward: this keeps your centre of mass under the bar. Just make sure you're not violently swinging them upwards.
+
+## Recommended Progression
+
+### [**Scapular Pulls**](https://youtu.be/FgYoc4O-cio?t=1m21s)
+
+- Elbows should stay straight
+- Your back will arch more as you get stronger
+- These should be performed with a pause at the "top". Squeeze your shoulders, hold it for 3-5s then release into a dead hang _under control_
+- If you can't pull out of the dead hang at all, consider using bands or your feet to assist you until the gain the necessary strength.
+
+### [**Arch Hangs**](https://youtu.be/C995b3KLXS4?t=7s)
+
+- Elbows should stay straight
+- Hold it for time/reps
+- [Start at this level](https://www.youtube.com/watch?v=HoE-C85ZlCE)
+- Progress towards a 90 degree in your shoulder. Like [this](https://i.ytimg.com/vi/JusddCep6PA/hqdefault.jpg)
+
+### [**Pull-up Negatives**](https://www.youtube.com/watch?v=EkpJkHpJXmM)
+
+- Jump to the top of the pull-up position, then **slowly** (as slowly as you can), lower yourself until your arms are straight. Build up to **10sec negatives!**
+
+### [**Pull-ups**](https://www.youtube.com/watch?v=eGo4IYlbE5g)
+
+- See general form cues.
+
+### **Weighted Pull-ups**
+
+- Like the fourth exercise in this progression, except with extra weight! [Here's](https://healthyforbetter.com/how-to-add-weight-to-pull-ups/) a list on different ways to add weight.
+
+## Alternate Progression Path:
+
+After you reach 3x8 Pull-Ups, you can choose one of these progressions if you don't want to do weighted Pull-Ups:
+
+### Alternate Path 1:
+
+#### [**L-sit Pull-ups**](https://www.youtube.com/watch?v=qeGS55RHBUU)
+
+- Hold your legs in an [L-sit](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/l-sit) position, perform a pull-up.
+
+### Alternate Path 2:
+
+#### [**Arch Body Pull-ups**](https://i.imgur.com/y0k59F8.jpg)
+
+### Alternate Path 3:
+
+#### [**Type-Writer Pull-up**](https://youtu.be/dvd5Fyl-Ves?t=15s)
+
+- Do a normal pullup, then pull yourself to each side at the top then descend normally. if you're doing these on rings then simply extend one arm at a time.
+- Your goal is to have a completely straight arm when you go to each side
+
+#### [**Archer Pull-ups**](https://youtu.be/vdjWgw98EeI?t=1m52s)
+
+- Assisting arm should be straight
+- You can place the assisting arm on the bar to make it easier