Build Your Back with Pull-Ups
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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
2.8 (2 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
7 students enrolled
Created by Jonathan Chant
Last updated 9/2015
English
Current price: $10 Original price: $20 Discount: 50% off
5 hours left at this price!
30-Day Money-Back Guarantee
Includes:
  • 1 hour on-demand video
  • Full lifetime access
  • Access on mobile and TV
What Will I Learn?
  • 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
View Curriculum
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
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.

Who 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
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Curriculum For This Course
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Your Journey to a Pull-up Starts Here
8 Lectures 10:31

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.

Preview 00:18

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.

Preview 02:51

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

Preview 01:19

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

Preview 00:38

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

Preview 02:04

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

Preview 01:15

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

Preview 00:44

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

Preview 01:22
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Pull-ups Are Really Hard, This is Where You Start
6 Lectures 14:13
Your Progressive Exercises to Pull-up
00:57

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.

Can you do a shoulder blade squeeze?
01:28

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

The Bow and Arrow
02:58

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

The Bent Over Row
02:50

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

The Vermont Pull-up aka Horizontal Row
02:47

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

Assisted Pull-ups and Using a Band
03:13
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Motivation and Goal Setting
2 Lectures 06:51

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

Motivational Tool Kit
03:25

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

Goal Setting Worksheets
03:26
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The Exercise Programs
11 Lectures 20:58

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

Breaking Through Plateaus
02:43

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

Body Adaptations
03:07

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.

The Approach You Should Take to These Phases
02:25

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

Phase 1 - Learning the Movement Pattern
02:26

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

Warm-up Exercises for Phase 1
01:16

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

The Static Hold Pull-up
00:47

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.

Phase 2 - Strength Building Phase
02:55

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

Phase 3 - Neutral and Underhand Grip Pull-up Phase
02:03

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.

Phase 4 - Building Strength Continued
01:34

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.

Phase 5 - The Pull-up Phase
00:48

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.

Moving Beyond a Single Pull-up and Your Maintenance Plan
00:54
About the Instructor
Jonathan Chant
4.5 Average rating
163 Reviews
7,702 Students
5 Courses
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.