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

https://www.reddit.com/r/bodyweightfitness/wiki/exercises/pullup/

General Form Cues

• Body slightly hollow 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

• 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

• Elbows should stay straight
• Hold it for time/reps
• Start at this level
• Progress towards a 90 degree in your shoulder. Like this

Pull-up Negatives

• 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

• See general form cues.

Weighted Pull-ups

• Like the fourth exercise in this progression, except with extra weight! Here's 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

• Hold your legs in an L-sit position, perform a pull-up.

Alternate Path 2:

Arch Body Pull-ups

Alternate Path 3:

Type-Writer Pull-up

• 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

• Assisting arm should be straight
• You can place the assisting arm on the bar to make it easier