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Pull-up for beginners

Henrik Nielsen

4.6

Based on 68 ratings

Henrik Nielsen

The course has a easy to follow 12 week plan where everything you need to know will be explained in details.

Beside the the progression plan the course also have lectures on nutrition ans stretching.

My name is Henrik Nielsen, I'm a certified crossfit level 1 trainer and co-owner of CrossFit Landskrona in Sweden, where I'm also the head coach. Beside my CrossFit Box I also work with online fitness programming.

Beside developing my own pull-ups I have experience from working with many clients and I therefore know what works and what doesn't.

The course has a easy to follow 12 week plan where everything you need to know will be explained in details.

Beside the the progression plan the course also have lectures on nutrition ans stretching.

Beside developing my own pull-ups I have experience from working with many clients and I therefore know what works and what doesn't.

In this course I will walk you through every aspect you need to know in order to get your first pull-up or develop your strength to do several.

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What's inside

Learning objectives

Get your first pull-up or increase your strength to do a lot.
Which exercises will improve your pull-ups

12 week, step by step progression plan
Proper nutrition to support your goal

Get your first pull-up or increase your strength to do a lot.
Which exercises will improve your pull-ups
12 week, step by step progression plan
Proper nutrition to support your goal

Syllabus

Get to understand what the course is about and how it is designed.

Introduction

Get an understanding about which muscles a pull-up work, how a proper pull-up looks like and what kind of equipment you need.

Please find the complete 12 week progression schedule in PDF format.

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Activities

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Career center

Learners who complete Pull-up for beginners will develop knowledge and skills that may be useful to these careers:

Personal Trainer

A Personal Trainer guides individuals to achieve their fitness objectives, which often include strength development, improved body composition, and enhanced overall physical performance. This course provides a highly relevant foundation for a Personal Trainer, offering a structured approach to progressive strength training. It outlines specific exercises like dead hangs, scapular pull-ups, and negative pull-ups, alongside a detailed 12-week progression plan, which are directly applicable to designing effective client programs. Understanding proper form, warm-up techniques, and the role of nutrition in supporting strength goals—all covered in the course—is crucial for ensuring client safety and success. This course will significantly aid in building the practical skills needed to assess clients, create tailored regimens, and empower individuals to master new physical challenges.

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Fitness Coach

As a Fitness Coach, you empower clients to adopt healthier lifestyles and reach their athletic or wellness goals through comprehensive guidance. This course directly contributes to developing the expertise needed to excel as a Fitness Coach by providing a robust framework for strength development, specifically focusing on pull-ups. The detailed 12-week progression plan and instruction on exercises such as horizontal pull-ups and supported pull-ups, combined with insights into proper nutrition and stretching, equip a coach with practical, actionable strategies for client programming. This foundational knowledge in progressive resistance training, coupled with an emphasis on correct form and identifying necessary equipment, is invaluable for effectively coaching individuals towards improved physical capabilities and sustained fitness.

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Online Fitness Coach

An Online Fitness Coach designs and delivers personalized workout plans and lifestyle advice to clients remotely, leveraging digital platforms to guide their progress. This course is exceptionally well-suited for aspiring Online Fitness Coaches, as it provides a clear, step-by-step methodology for progressive strength training. The comprehensive 12-week plan, detailed explanations of exercises like scapular pull-ups and negative pull-ups, and guidance on nutrition and warm-ups, mirror the structured content required for effective online programming. The course's explicit breakdown of "what works and what doesn't" in strength development offers a practical blueprint for creating engaging and results-driven virtual coaching programs, allowing an Online Fitness Coach to confidently guide clients through similar progressive journeys.

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Strength And Conditioning Specialist

A Strength and Conditioning Specialist works with athletes and active individuals to enhance physical performance, prevent injuries, and improve overall athletic capabilities. While this role typically requires an advanced degree, the course on mastering pull-ups offers a practical understanding of progressive overload and specific bodyweight strength development. Its detailed 12-week progression plan, focus on foundational exercises like dead hangs and hollow holds, and emphasis on proper form and muscle engagement, provide a tangible example of systematic strength improvement. This foundational insight into structured training and the physiological demands of strength work can be highly beneficial for anyone pursuing a career as a Strength and Conditioning Specialist.

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Group Exercise Instructor

A Group Exercise Instructor leads fitness classes, demonstrating exercises, motivating participants, and ensuring safe and effective workouts for multiple individuals simultaneously. This course is highly relevant for a Group Exercise Instructor, as it deeply explores proper exercise form, warm-up routines, and stretching techniques, all critical components of a successful group class. The detailed explanations of movements such as horizontal pull-ups and wall climbers, alongside an understanding of progression, help an instructor break down complex movements into manageable steps for diverse fitness levels. This course enhances an instructor's ability to clearly articulate physical cues, prevent injuries, and inspire participants through well-structured and progressive exercise segments.

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Exercise Physiologist

An Exercise Physiologist assesses fitness levels, designs tailored exercise programs, and provides guidance for individuals, often those managing chronic diseases or seeking performance enhancement. This role typically requires an advanced degree. While the course focuses on practical pull-up mastery, its detailed breakdown of muscle engagement and progressive training principles can support an aspiring Exercise Physiologist's foundational understanding of how the body adapts to exercise. The emphasis on proper form, specific warm-ups, and targeted exercises like scapular pull-ups and negative pull-ups provides a practical perspective on biomechanics and physiological responses to resistance training, which is a valuable backdrop for more advanced studies in exercise science.

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Sports Coach

A Sports Coach develops athletes' skills, strategies, and physical conditioning for a specific sport, aiming to enhance performance and prevent injury. For a Sports Coach, this course may be useful in building a foundational understanding of strength development and progressive training principles. The course's structured 12-week plan for improving upper body strength through exercises like pull-ups, along with its focus on proper form and injury prevention through warm-ups and stretching, directly relates to the physical preparedness required in many sports. This knowledge can help a Sports Coach identify relevant strengthening exercises for athletes and implement systematic conditioning programs to support their athletic endeavors.

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Physical Education Teacher

A Physical Education Teacher educates students on the importance of physical activity, healthy living, and various sports and fitness skills within an educational setting. This course may be useful for a Physical Education Teacher by providing a concrete example of a progressive strength training program. The detailed explanations of exercises, proper form for movements like pull-ups, and the inclusion of warm-ups and stretching, offer practical content that can be adapted for teaching students about body mechanics and structured fitness. Understanding how to break down complex movements into accessible steps, as demonstrated in the course, can significantly help a teacher in designing effective and engaging physical activities for diverse student abilities.

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Rehabilitation Aide

A Rehabilitation Aide supports physical therapists and occupational therapists by preparing treatment areas, assisting patients with exercises, and managing equipment. This course may be useful for a Rehabilitation Aide by cultivating a deeper understanding of proper body mechanics, safe exercise execution, and the role of progressive movement. The detailed breakdown of exercises like hollow holds and superman holds, along with the emphasis on correct form and stretching techniques, helps an aide recognize and ensure appropriate patient positioning and movement. While not prescriptive, this foundational awareness of how specific exercises target muscles and contribute to strength can assist an aide in supporting patient recovery and movement quality under therapist supervision.

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Wellness Coordinator

A Wellness Coordinator designs and implements programs that promote health and well-being within organizations or communities, often incorporating physical activity, nutrition, and stress management. This course may be useful for a Wellness Coordinator in understanding practical aspects of physical activity programming. Its focus on a structured 12-week plan for strength development, including nutrition and stretching, provides a tangible example of how to build progressive fitness components into broader wellness initiatives. An appreciation for proper exercise technique, goal setting, and the factors supporting physical improvement, gained from this course, can help a Wellness Coordinator develop more effective and engaging physical health offerings for their program participants.

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Corporate Wellness Specialist

A Corporate Wellness Specialist develops and manages health and wellness programs for employees, aiming to improve their overall well-being, productivity, and reduce healthcare costs. This course may be useful for a Corporate Wellness Specialist by providing practical insights into designing effective physical activity components. The structured 12-week progression plan, alongside instructions on exercises and the importance of warm-ups and stretching, presents a clear model for initiating and sustaining employee fitness challenges or strength-building programs. Understanding the principles of progressive training and the fundamental elements of physical conditioning, as taught in this course, can help a specialist create engaging and impactful wellness initiatives that encourage employee participation and foster a healthier workplace culture.

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Nutritionist Assistant

A Nutritionist Assistant provides administrative and supportive services to registered nutritionists or dietitians, often aiding with client education, data collection, and program logistics. While this course is heavily focused on physical exercise, its dedicated module on "Nutrition and pull-ups" to support strength goals may be useful for a Nutritionist Assistant. It offers a specific example of how dietary choices directly impact physical performance and recovery. This understanding can help an assistant better grasp the connection between diet and exercise outcomes when supporting clients and explaining basic nutritional recommendations within a broader wellness context. Becoming a fully credentialed Nutritionist or Dietitian typically requires an advanced degree.

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Product Manager Fitness Technology

A Product Manager Fitness Technology oversees the development of fitness-related products, such as apps, wearables, or equipment, ensuring they meet user needs and market demands. This course may be useful for a Product Manager Fitness Technology by offering a detailed, user-centric view of a specific fitness journey. Understanding the step-by-step progression, the challenges beginners face with exercises like pull-ups, and the importance of elements like warm-ups, stretching, and nutrition—all covered in the course—is crucial for designing intuitive and effective fitness products. This granular insight into the learning and progression process can inform feature development, user experience design, and content strategy for various fitness technology solutions.

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Adventure Tour Guide

An Adventure Tour Guide leads groups through outdoor activities like hiking, climbing, or kayaking, ensuring safety, providing instruction, and enhancing the overall experience. This course may be useful for an Adventure Tour Guide by emphasizing physical preparedness, proper body mechanics, and progressive strength development. The detailed information on warm-ups, stretching, and foundational strength exercises like the hollow hold and superman hold can help a guide understand how to encourage clients' physical readiness and demonstrate safe movement patterns for various outdoor challenges. This practical knowledge about building personal strength and understanding physical limitations can contribute to fostering a safer and more enjoyable experience for tour participants.

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Ergonomist

An Ergonomist designs and optimizes workplaces, products, and systems to maximize human well-being and performance, often focusing on posture, movement, and injury prevention. This role typically requires an advanced degree. This course may be useful for an Ergonomist by providing a detailed practical example of human movement and muscle engagement through a specific exercise like the pull-up. The emphasis on proper form, understanding which muscles are worked, and the importance of warm-ups and stretching, directly relates to the study of biomechanics and musculoskeletal health. This foundational insight into how the body moves correctly and the processes for improving physical function can contribute to an ergonomist's broader understanding of designing environments that support optimal human interaction and reduce strain.

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Reading list

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Practical Programming for Strength Training

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Delves into the science of strength training programming. Rippetoe and Kilgore provide a comprehensive guide to designing training programs for different goals and individuals.

Pull-up for beginners

What's inside

Learning objectives

Syllabus

Save this course

Activities

Career center

Reading list

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