Wall Pullups
Vertical pulling is one of the gentlest ways to introduce pulling with a full range of motion.
The high angle makes this movement a lot easier than Horizontal or Full Pullups.
Although these may feel very easy, it’s useful to practice these for a few weeks to feel how your joints want move and build healthy movement patterns.
They’re also a great therapy exercise. The gentle movement stretches stiff muscles and heals old wounds.
Keep your shoulder blades down and back to better engage your back muscles. Learning to do this with straight arms at the bottom of the movement will build fundamental scapular strength - very important for advanced calisthenics!
Standards
LEVEL 1: 2 Sets of 30
LEVEL 2: 2 Sets of 50
LEVEL 3: 3 Sets of 50
Do 2-3 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
If you struggle to hit Level 1 after a few weeks of trying, try using a few of the Regressions shown below.
Once you can do 3 Sets of 50 (Level 3) with GOOD FORM, you are ready to move on to a harder Pullup variation.
Form Cues
Slow and steady wins the race on this exercise. Don’t just speed through these. Find a controlled, rhythmic pace to really feel this movement. 2 Seconds Down, 1 Second Pause, 2 Seconds Up. Repeat.
Keep your hands around sternum height. Your fist should touch your chest at the top of the movement.
Regardless of where you do this exercise, make sure you have a good grip on the object. A slippery surface will make holding on difficult, which is not the goal of this exercise.
Keep your body firm. Don’t arch your body at the bottom to make the motion easier. Core strength is important for all calisthenics, and this is a great place to start building it.
Tutorial
Stand at arm’s length facing a pole, tree, or wall section.
Firmly grasp the object with both arms. Your arms should be straight.
Ascend slowly until the object or your hands gently touch your chest.
Pause for 1 Second.
Slowly come back down.
Pause for 1 Second.
Repeat 3-6.
Progression & Regression
To make this exercise easier: Finding an object you can grasp firmly will make this exercise safer and more effective. This exercise should not be much harder than opening a heavy door.
To make this exercise harder: Doing this with one-arm is doable even for some beginners and offers an interesting change.