Calisthenics for Beginners — Seated Pull Chair Hold (Level 1 / 28)
The Seated Pull Chair Hold is part of the Pull Up progression in the Calisthenics Step-By-Step program.
This exercise helps beginners build their first pulling strength using a simple hold position.
This is Level 1 of 28 in the progression.
What This Exercise Trains
This exercise strengthens:
• back muscles
• arms and forearms
• shoulder stabilizers
• pulling strength
It prepares the body for more advanced pulling exercises later in the progression.
Start Position
Place a broom handle across two stable chairs.
Sit on the floor under the broom handle.
Grab the handle with both hands.
Keep your legs straight in front of you.
Keep your chest upright and engage your back muscles.
Movement
Pull your body upward toward the broom handle.
Keep your elbows close to your body.
Hold the position with tension in the back and arms.
Maintain the position with controlled breathing.
Training Goal
Hold the position for 60 seconds.
Perform 3 holds.
Rest briefly between holds.
When the hold becomes comfortable, move to the next level.
Progression
This exercise is Level 1 in the Pull Up progression.
When you can hold the position for sixty seconds comfortably, continue to the next level.
The Step-By-Step program gradually builds pulling strength through small progression steps.
