How to do more Pull Ups - the Russian Pull up Program - Complete Pull Up Tutorial - Bar Brothers

Hello everyone
in this video i'm gonna tel you more about my challenge of how i completed 10 strict pull ups. I tried the Russian Pull up Program.
This program is supposed to ad some extra reps on your
max after you followed it for about 30 days.

Besides this program i worked also on other muscle groups
like the push ups and abs-exercises and i kept doing my legs workouts.
i didn't neglect my handstand and did this as an alternation of the pulling practice.
If you're not able to do any pull ups yet,
don't run away, i will show you some exercises later in this video.
The Russian Pull up program is ideal to improve your pull endurance, or your maximum reps. But you can also use it to strengthen your pull ups if you ad some extra weight to your waist
Start with your own rep Max and cut a rep in every consecutive set.
do a total of 5 sets. If you can't keep up with the program , just repeat one or more days, before going to the next step.
Every person responds different on this program , and you have to adjust it to your own possibilities.
Make sure you lockout in the elbows at the bottom position.
Watch your performance AND stay consistent With full Range of Motion in every pull up.

Always start your training with some warm up exercises , loosen up your shoulders, and especially the rotator cuff muscles to avoid injury
Sometimes i hang on the bar and just let the gravity to it's job to loosen the shoulders and muscles around the scapula. you can also swing a little while in a wide grip hanging position
If you're not able to pull yourself up , or your max is only one, then you start this program with negatives.Keep your body in a hollow position ,
the feet are pointed forward, the abs and glutes are tight.
From the very first pull ups , keep the movements clean and checked.
Don't cheat , don't swing , be a pull up freak and go for a good execution.
If negatives are already to hard for you , you can also do body rows on a low bar or with Rings. adjust the height of the rings to your own well-being.
First retract your scapulas and then start pulling.
This exercise is also great to do after your pull ups.
I do this to stabilize my shoulders, to strengthen the muscles around the scapula.
Put variation in your pull up-program
Do chin ups on another day.
do wide grip, small grip , mix it up , it's important to stimulate your muscles
in different angles.
It is also Very important to stay consistent with your training
if you have a bad day , do negatives, or do rowing movements , don't give up
it is on the hard days that we train our persistence .

thanks for watching
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