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king cross guys today we're doing a
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pull-up exercise i'm here with the
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lovely simone and she's going to
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demonstrate how to do a proper pull-up
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so guys the muscles used for the pull-up
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is your uh lat area so we have our lats
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which we're definitely going to use
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you're going to engage your core but
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also it also works your traps
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and your arms so your biceps and your
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triceps so same if you could just please
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go up onto the platform
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now i want you guys to notice how her
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hands are now this is um a pull-up where
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her palms are facing away
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now the difference between a pull-up and
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a chin-up is the chin up her palms will
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be facing towards her now with regard to
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this pull-up you want her chest to be up
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she's looking up at the sky her core is
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so now sim can you just do one pull up
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for me please make sure your chest is up
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good now notice how she's squeezing her
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lats so make sure at the top you're
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squeezing your lats if you go all the
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and stay down right there now this again
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is called a dead hang where your
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shoulders are relaxed and you're just
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coming down like so all right so make
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sure can you just look up at the ceiling
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again pull up please big squeeze your
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and then you're gonna squeeze your lats
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so guys what sim is about to perform is
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and this will help you with your
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pull-ups and your progression to your
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pull-ups okay so what isometric hold is
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is all she's gonna do she's gonna she's
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gonna jump up and she's going to hold at
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the top big squeeze of her lats for as
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long as she can ideally for this
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exercise i would suggest doing around 10
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seconds hold big squeeze of your core
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see him on your way please
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so that is the tension that you're
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and big squeeze of your core and relax
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that was perfect that was first you're
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and this guys i would suggest do this at
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least four or five times in your workout
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and that will help with your progression
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now the other thing that you can do to
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progress this workout is called a
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negative bullet so what sim's gonna do
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is an isometric hold but she's gonna go
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ideally we aim for five to seven reps
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probably three to four sets okay so
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again you're gonna squeeze your core
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you're gonna jump up at the top
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chest up well done so now notice guys
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what sim did which was perfect she
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squeezed her glutes her feet were
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together and that leads me to the last
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thing guys is momentum so when you're
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starting to struggle with these pull-ups
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you're gonna try and bring your knees up
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and use your momentum try and be stable
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try and squeeze your core take your time
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and you'll do your pull-ups right
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if you want more training tips for the
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gym head over to see the rest of our
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videos on our youtube channel
