The ONLY Pull-Up Guide You’ll Ever Need (30+ Variations)

Unlock the complete calisthenics pull up blueprint, from the easiest beginner pulling exercises to the most advanced pull-up variations. This video breaks down every progression step by step: wall pulls, barbell rows, scapular control work, assisted pulls, classic pull-ups, mixed-grip variations, typewriters, archers, explosive pulls, false-grip training, one-arm progressions, L-sits, weighted pull-ups and many more!

Learn how to build full-body tension, develop scapular coordination, improve mobility, and master both strength- and skill-based pull-up progressions. Whether you're just starting or refining advanced calisthenics techniques, this guide gives you every level needed to become a stronger, more controlled, and more efficient athlete.

Topics Covered:
• Beginner pulling progressions
• Scapular control and shoulder positioning
• Chin-ups, pull-ups, and advanced variations
• Mixed-grip, lateral, and explosive pulling patterns
• False-grip development and one-arm pull-up preparation
• Strength, mobility, and tension techniques for calisthenics

Perfect for athletes aiming to improve pulling strength, back development, and upper-body control through structured bodyweight training.

0:00 Intro
0:33 Wall pull
1:02 Reverse barbell row progression
1:42 Australian pull-up progression
2:23 Eleven reverse barbell row
3:08 Scapular pull-up (don't skip)
3:58 Unilateral Scapular pull-up
4:30 Assited chin-up
4:49 Chin-up
5:20 Assited pull-up
5:56 Latissimus dominant pull-up
6:30 Mixed grip/asymmetrical pull-up
7:16 Different staggering variations
7:55 Pull-Up speed difference
8:30 Behind the head pull-up
9:05 Hockey grip pull-up
9:36 Thank you you absolute legends!
9:56 False grip pull-up
10:50 Typewriter pull-up
11:50 Single hand pull-up
12:15 Circular pull-up
12:41 Hollow Body pull-up
12:57 Arched body pull-up
13:23 Archer pull-up
14:07 Jumping pull-up
14:34 Alternating jumping pull-up
14:59 Behind the back pull-up
15:33 Single arm pull-up
16:00 Single arm negatives
16:22 L-sit pull-up
16:53 How to: Assistance
17:23 How to: Resistance
17:57 Final thoughts