Before you start mastering it, you need to learn how to perform pull-ups with two hands, roll-ups, push-ups from the floor and bars, climb a rope without the help of legs. The task of the preparatory stage is achieved if the trainee easily, observing all the principles of execution, pulls himself up on two hands at least 20 times with a direct and lower grip (direct grip – palms away from you, lower – towards you). After taking the first line, you can proceed to the development of special lead-up exercises.
Scheme No. 1:

1. Pulling up on the right hand, the palm of the left hand grabs the forearm of the right hand – the closer to the elbow, the more difficult it is to perform the exercise. Learn to pull up on each arm 5-6 times in a row. It is necessary to pull up with the lower grip until the elbow touches the body.

2. Pulling up on the right hand, the palm of the left hand is superimposed on the forearm of the right hand without gripping – the closer to the elbow, the more difficult it is to complete the exercise. Learn to pull up on each arm at least 6 times in a row.

3. Lowering on one hand. Pull up on two hands with a reverse grip, lower on one, at first with a little support under the elbow. It is important here to exercise control over the slow, jerk-free movement from start to finish. Learn to perform the exercise at least 6 times in a row with each hand. Option – alternate lowering – pulling up on two hands, lowering on the left, pulling up again on two hands, lowering on the right, then on the left, etc. This is the main exercise of the preparatory phase.

4. After the lowering has been mastered reliably (at least 6 times in a row), you can try to pull yourself up on one arm from the jump. An exercise is performed on a low horizontal bar. The height is such that standing on the ground and stretching your arm up, you could touch the horizontal bar with your finger. After mastering the lowering on one hand, this exercise usually succeeds. Learn to perform it 6 times in turn, without making long pauses between sets.

5. Try to pull up from a clean hang. Essential details: while lowering into the hang, the breath is short and shallow – this is one; the muscles are slightly tense and stretch in the hang slightly in a tense state – two; while moving up, try, as it were, to pull the elbow to the body, pull the crossbar towards you, and not yourself to the crossbar – three.
During the downward movement of the elbow, the lower body moves slightly towards, by connecting the abdominal muscles to the exercise. And no jerky movements. If the exercise does not work right away, at first you can help yourself a little by placing your palm on your forearm, as in exercise 2.

Having learned to clearly and easily pull up on one arm, you can try to pull up with another grip, with weights, with an “angle”. For example, Sergey Kochetkov, one of the authors of the article, easily pulls up several times in a row with a direct grip with a weight of 5-8 kg.

After pulling up on one arm is stable, you can include it in a set of exercises. We believe that this exercise, as the most difficult, should be at the beginning of the complex. Before its implementation, a special warm-up is needed to warm up the ligaments – several lowerings on one arm or several pull-ups on two arms at a slow pace.

Scheme No. 2:

1. Pull-ups on two hands with weighting. The weight with which it turns out to do 8-12 repetitions is considered optimal; as soon as it turned out to bring the number of pull-ups to 16-20, then the weight can be safely increased.
Moreover, weighting can be used not only in “classic” pull-ups, but also in preparatory exercises, for examples of which see below.

2. Dynamic pull-ups on two hands (fast pull-ups). For power training, it makes sense to do pull-ups as quickly as possible. This can also be done in two ways, and the second is designed for fairly well-trained people:

A) Quick pull-ups are performed one at a time, each pull-up begins with a hang on fully straight arms, while a single pull-up is performed as quickly as possible. The task is to “throw” the body up.

B) Fast pull-ups in a series. This is a more advanced version of the fast pull-ups that requires the ability to perform single fast pull-ups. At the same time, you do not go down after each pull-up to the end, but, as it were, catch yourself at the moment of lowering (almost falling), after which you throw yourself up again. At the same time, the arms are straightened up to about 120 degrees.

3. Asymmetric pull-ups. Asymmetrical pull-ups can be a good preparatory step for one-arm pull-ups. These are regular pull-ups performed like regular pull-ups, but only at the end of the chin movement. is not in the middle between the hands, but above the hand. Usually pull-ups are performed alternately: then to the right, then to the left hand.

4. Multi-level pull-ups. The next step on the way to pulling up on one arm can be called multi-level pull-ups. Their meaning is that if, when pulling up, you place one hand higher than the other, then the load on your hands is distributed unevenly. There are many options for this exercise. You can pull yourself up on two holds located at different levels, you can throw a towel over the horizontal bar and hold on to it with one hand, you can use a loop (branch) as a support for a less loaded hand, you can take a pinch on the door jamb with one hand (if the horizontal bar weighs above the door), in the end there is a classic option: hold on to your hand, first in the area of ​​​​the wrist, then closer to the shoulder.