Build Your Back with Pull-Ups

The step by step guide to teaching you how to do a pull-up and building a strong and functional back in the process
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  • Lectures 27
  • Length 1 hour
  • Skill Level Intermediate Level
  • Languages English
  • Includes Lifetime access
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    Available on iOS and Android
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About This Course

Published 9/2015 English

Course Description

Learn how to do a pull-up by using the proper movement patterns in your upper back and following a progressively more challenging series of phases.

Build a strong foundation by using the proper movement mechanics in this course for intermediate exercisers.

  • Understand Upper Back Anatomy
  • Muscle Movement 'Grooving'
  • Progressive Exercise Programs
  • Proper Pull-up Mechanics

Upper Body Strength You Can Rely On

Learning the movement pattern of a pull-up first is essential to build strength in your back and develop the strong muscular back you've always wanted. Pull-ups are a great upper body exercise that focuses on your back to improve your posture and help everyday activities become easier.

Overview

This course was built for the intermediate exerciser. If you are accustomed to exercising but lack consistency or have never been shown how to move 'properly' and effectively you will get a lot out of this course. We use video lessons so you understand how to do everything properly and we built progressive programs and supplemental material to download to help you avoid injury and build a strong functional back. By the end of this course you will understand how your back and shoulders are supposed to move and you should be able to do an overhand grip pull-up.

What are the requirements?

  • You will need a pull-up bar and it will be very helpful if it has a neutral grip handle on it (see video below)
  • You will need athletic clothes
  • A positive attitude and a willingness to use the motivational tools we provide you in the course

What am I going to get from this course?

  • Understand the differences between all of the most common pull-up variations
  • Be able to do a pull-up
  • Understand how to follow a progressively more challenging exercise program
  • Build movement patterns that support a strong upper back for life

What is the target audience?

  • If you're interested in building a stronger and more functional back you should take this course
  • If you want to improve your posture you should take this course
  • If you want to do a pull-up and learn how to do it properly you should take this course
  • Even if you think you're doing a pull-up correctly there is a good chance you don't so please watch the introductory video to see, even if you're not interested in taking the course
  • Women CAN do pull-ups but you need to have the expectation it will take much longer to get there
  • If your waist circumference is over 42" for men or 35" for women you will learn how to exercise your back without doing a pull-up but you will have trouble being able to do a pull-up, unless you're athletic or a water sport athlete in which case you should already know how to do a pull-up and have an effective program for training your back

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.

Curriculum

Section 1: Your Journey to a Pull-up Starts Here
00:18

Welcome to the How to do a Pull-up Course. Here you will learn about what a pull-up is, what muscles are used, what all the variations are and how to do it properly.

02:51

This lecture talks about how to properly measure your waist circumference and gives you some tests to decide whether or not this pull-up course is right for you.

01:19

This is a simple test to see if you are ready to start doing this course.

00:38

We teach you what a pull-up is after this lesson you will understand how to do it properly

02:04

We talk about the muscles used during a pull-up so you understand what part of your body you're actually exercising.

01:15

We talk about what the Neutral Grip Pull-Up is and how it differentiates from a standard pull-up.

00:44

We talk about what the Under-Hand Grip Pull-Up is and how it differentiates from a standard pull-up.

01:22

Proper breathing is important and in this lecture we discuss how it is important

Section 2: Pull-ups Are Really Hard, This is Where You Start
Your Progressive Exercises to Pull-up
00:57
01:28

We talk about why movement patterns are important, so you don't injure your self when doing a pull-up and so you can get the most out of each workout, so you're not wasting your time.

02:58

What the Bow and Arrow is and why you should be able to do it.

02:50

What the Bent Over Row is and why you should be able to do it.

02:47

What the Vermont Pull-up is and why you should be able to do it.

03:13

How you use a band to assist yourself in doing a pull-up properly

Section 3: Motivation and Goal Setting
03:25

Staying motivated and consistent is crucial to being able to do a pull-up, in this lecture we discuss some strategies you can use.

03:26

Setting the proper goals are important in this lecture we discuss how to set them and overcoming barriers you might face.

Section 4: The Exercise Programs
02:43

We talk about taking your training to the next level and how you can progress yourself especially when you get 'stuck'

03:07

How does your body adapt and what is the most beneficial way to make your body adapt

02:25

How do you know when to move up a phase, what happens when you're stuck on a phase for an extended period of time.

02:26

This is phase 1, you can do this phase by itself or as a warm-up for some of the other phases

01:16

These are the warm-up exercises you do for Phase 1, after this lecture you will understand how to do them properly

00:47

This video demonstrates how to do the static hold pull-up so you understand how to do it properly.

02:55

Now that you have been practicing the movement pattern properly, you shift into building the base for your strength while focusing on the movement pattern by the end of this lecture you will understand how to do that.

02:03

We take your strength training to the next level in this phase after this lecture you will understand how we do that.

01:34

In this lecture we start incorporating full pull-up variations as well as other advanced exercises, you will be able to these exercises by the end of this phase.

00:48

This is the final phase of the program and by the end of it you will attempt to do your first pull-up, after this lecture you will understand the final program to get you there.

00:54

Congratulations! You made it all the way to the end of the course and now you have a stronger back and should be able to do a pull-up. Thank You for letting us teach you how to do a pull-up, at the end of this lecture you will know some of the next steps you need to take.

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Instructor Biography

Jonathan Chant, Certified Strength and Conditioning Specialist

Jonathan is a Certified Strength and Conditioning Specialist that predominantly works with people that are learning to exercise. He specializes in teaching progressive courses and focuses as much on the motivational and educational aspects of fitness as the exercises themselves. His passion is making sure you succeed at reaching your goals.

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