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/martialart/ - Martial arts

File: ae82d12d73bd390⋯.jpeg (11.54 KB, 554x554, 1:1, images (9).jpeg)

ede996  No.149375

What series of bodyweight exercises/drills I should do so that I can do my first pull up?(I'm doing a version of the Recommended Routine). Pic related.

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eb9d2d  No.149376

push ups might help to start because they work the back too

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389249  No.149381

Do reverse pull ups. Basically use a chair to help lift yourself above the bar and then slowly descend down.

If you're at the gym they also have lat pull down machines which helps build the back/shoulders for pull ups

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8c1f57  No.149382

File: a60469af761e1d7⋯.png (481.52 KB, 1320x986, 660:493, assisted-pull-up.png)

>>149375

Do assisted pullups with the machine. Start by putting on half your weight. Than progressively take away weight so, eventually, you will only be pulling up your body weight.

Like all things /fit/, it take time and consistency. You can do it, Ranjeetanon. I believe in you.

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409ecd  No.149383

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e263fb  No.149386

File: 71d78d7637e9787⋯.png (29.97 KB, 600x387, 200:129, pullup2.png)

Why don't you poo so it propels you upward xD. But seriously, as people have already posted, negative pullups and assisted pullups are the way to go for beginners. I'm unaware of your setup, but you can also use bands to assist your pullups like pic related. Also, learning to do the pullup correctly will help you. Too many people will use their arms without engaging their lats when doing a pullup. Good luck.

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a93284  No.149392

File: 6494aca1d0db8c5⋯.jpg (217.49 KB, 788x1264, 197:316, VerticalPull HorizontalPul….jpg)

Keep going with each until you can do the last sets easily, then move to the next. Only train every third day at most.

>Vertical Pull: 1x10, 2x20, 3x40

>Horizontal Pull: 1x10, 2x20, 3x30

>Jackknife Pulls: 1x10, 2x15, 3x20

>Half Pull-ups: 1x8, 2x11, 2x15

>Full Pull-Up

If you want to progress even more, 1x5, 2x8, 2x10 on those then start mixing up your holds and how many hands you use.

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a93284  No.149393

File: ede9249e7bce946⋯.jpg (1.95 MB, 1928x2400, 241:300, JacknifePull HalfPull.jpg)

>>149392

Missed a pic.

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5d7296  No.150073

for my entire life i've never been able to do a single pull-up. after many months of lifestyle changes and doing strength training that includes lots of rows and back exercises, i surprised myself yesterday when i was able to do three unassisted pull-ups with my new pull-up bar. i can do more with tension bands. soon, i will be able to do 10 without assistance

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07f790  No.150143

Start off with some jackknife, supported or half pullups and then move onto full pullups.

Since we're on the topic, overhand or underhand grips?

>>149392

>horizontal pulls

This is the starting strength progression isn't it?

I agree horizontal pulls are good exercise but I believe they should have their own progression, ending in lever pullups. I think the Startbodyweight progression is better on this end.

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