Seated Pull Chair Hold (Butt on Floor) — Calisthenics for Beginners (Level 1 / 28)
Pull-Up Progression — Step 1
The Seated Pull Chair Hold is the first step in the Pull-Up Progression from the Calisthenics Step-By-Step program.
This beginner exercise helps you start building pulling strength safely even if you cannot do a pull-up yet.
By holding your body under the bar with your butt on the floor, you begin activating the muscles used in pull-ups:
• upper back
• arms
• shoulders
• grip strength
This exercise prepares the body for future pulling movements.
How to do the exercise
- Place a stick, broom handle, or bar between two stable chairs.
- Sit on the floor under the bar.
- Grab the bar with both hands.
- Keep your butt on the floor.
- Hold your body under the bar.
Your arms should stay slightly engaged, not completely relaxed.
Exercise instruction
Hold 10 seconds
Repeat the hold several times.
Goal
Goal 3 × 60 seconds
Once you can hold this position for 3 sets of 60 seconds, you are ready to move to the next level of the Pull-Up Progression.
Why this exercise is useful
Many beginners cannot do pull-ups yet.
This first level allows you to start training the pulling muscles with a very simple movement.
The goal is not difficulty yet — the goal is activation and familiarity with the pulling position.
Small steps build strength over time.
Progression structure
This exercise belongs to:
Pull-Up Progression — Level 1 / 28
The full progression gradually builds the strength needed for pull-ups step by step.
Future levels will slowly introduce:
• more body weight
• stronger pulling movements
• greater back activation
Calisthenics Step-By-Step Program
This exercise is part of the Complete Beginner Calisthenics System.
The program trains the body through five fundamental movement patterns:
• Push-ups
• Pull-ups
• Squats
• Hollow body (core)
• Handstand push-ups
Each movement contains multiple levels starting from absolute beginner.
By following the program step-by-step you gradually build full body strength using bodyweight training.
Next Level
Next exercise in the progression:
Level 2 — Seated Pull Chair Hold (Light Pull)
