You CAN Do More Pullups (JUST DO THIS!)
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- čas přidán 25. 12. 2021
- No matter how many pull-ups you can do right now, you CAN do more pullups just by doing what I’m going to show you in this video. The key to performing this upper body exercise is to know how to be efficient in the movement and use all the muscles that you have at your disposal to get the job done. Here, I’m going to give you four pullup tips that will work for everyone watching, to do more pullups than you’re doing right now. This applies to those who can do 30 in a set, all the way to those that can’t even do one.
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The key is to start by realizing that the exercise has a built-in mechanism for getting anyone to perform it at the level they are capable of. The pullup has what I call, a built in mechanical drop set. This means, that you can either do the concentric part of the rep (pulling your body up to the bar), the holding part (keeping your chin above the bar), or the eccentric part (lowering your body down from the bar). The important element of this is that we are all stronger eccentrically than we are isometrically than we are concentrically. This is ironic since the part that most of us focus our efforts is on building our strength to pull.
What we should be doing instead is focus on what we are good at. Focus on building your strength in lowering from the bar or holding yourself in a position either above or below the bar. This will carry over to your ability to pull up to the bar eventually. As you build your eccentric and isometric strength, your concentric pulling strength will follow along.
The best part is that you can start focusing on doing this in your very next back workout or pull-up workout.
The next thing we all can do to instantly increase the number of pullups we can do in a single set is to simply look at our body mechanics when doing the exercise. Are you creating what I call energy leaks during the movement. If so, do you know how to fix them?
Start by looking at the lower body. Do not cross your legs behind you when doing the exercise if you struggle to do them right now. This will tend to create total body looseness that creates laxity in the body and allows a dissipation of the force that should be used to pull your body up to the bar. Instead, place the legs in front of you and lock our your knees by tightening your quads. Point your toes down to engage the posterior chain and calves. Squeeze your glutes as best you can and tighten up your abs.
All of this will have the combined effect of creating more tightness through your body so that when you pull down through the hands and direct effort into the bar, it will efficiently transfer to lifting your body up rather than leak out through all of these areas that you are not focusing on.
Speaking of the pulling of the hands down, these energy leaks apply to the upper body as well. Do you just pull straight down when you do pullups? If so, you may want to try this. Try to pull your hands inward towards each other and down at the same time. I realize that they will not travel towards each other since they are locked in place by the grip on the bar. But what this will do is engage the chest muscles as they are in the same position of the finish of an incline bench press.
Once again, this creates more trunk rigidity. Add to this the engagement of the core muscles and you’ve plugged two more important and common energy leaks that will allow you to do more pullups guaranteed.
Finally, are you not doing as many pull-ups right now as you’d like because you’re being undermined by a weak link in the kinetic chain that isn’t even your lats? You can fix this by varying your grip during the exercise. Taking a narrow overhand grip will engage more of the forearm muscles like the brachioradialis and brachialis. Going traditional width will hit more of the lats. Going super wide is going to engage the teres major which is known as a lat assistance muscle. If you are weak in any of these muscles then you will be held back from the number of reps you can do because the link in the chain is flawed.
Don’t always focus on what you are good at when it comes to grip width. Switch it up and you’ll start to improve your weaknesses, and in doing so, unlock, your ability to do more reps right away.
If you find these tips helpful and want to put the science back into all your workouts and exercises, be sure to visit athleanx.com via the link below and check out the full workout plans and meal plans. Start training like an athlete today and you’ll be amazed at what you can accomplish quickly with your training.
For more videos on how to increase pullups and how to do your first pullup, be sure to remember to subscribe to our channel here on youtube via the link below and turn on your notifications so you never miss a new video when it’s published. - Jak na to + styl
If you want to do more pullups, you are going to have to avoid the 10 most common mistakes most people make when performing the exercise. If you are making any of these mistakes, you could be costing yourself more reps and more gains in the process! - czcams.com/video/K81-SLUFo9c/video.html
What's the difference between pull ups on the straight bar like you have and the one's that have angled grips like the lat Pull down bar?
1 (0:48) - do isometrics / eccentrics (after reaching concentric failure)
2 (2:21) - stiffen the lower body by keeping the legs straight in front
3 (3:09) - pull down AND in (diagonal)
4 (4:13) - work every type of grip to strengthen the weakest link : narrow / standard / wide and pronated / supinated
W comment
Thx 💕
Thanks
I’m starting on New Year’s Day. I’ve an affirmation diary and a bar getting installed. 🙏💯 365 days before and after. I seriously cannot do one. I’m 50. Thanks for this @jeffcavaliere from Ireland 🇮🇪
So you that guy in the front desk who always takes notes ehh ...
Now my workout routine is 28 hours a day, thanks man!!
Always time for more face pulls..
@@craigbigbee6395 period
Pshhhh that’s how long I warm up for
lets add 5 hours to that
muscle imbalances have left the chat
If you haven't experienced it, the joy of seeing yourself being lifted over the bar as you do your first pull-up is amazing! Only beaten by the fact that you can keep going and do more.
I went from 0 to 3 (not just focusing on pull-ups) in two months.
I went from 0-3 in that same time, now struggling to get my chest to bar.
Joy wasnt the only feeling, there was a fear of how high I pulled.
Yea i noticed that with pullups as well, if you can do one you usually can do a lot more than one, i went from 0 to 5, i couldnt do hald a pullup and after training and weightloss one died i decided to try and do 1 somehow i squeezed 5 out. i believe is more neurological with the pullops than strength. because for example me i clearly had the strenght for 5 from the beggining i didnt build that much strength in 2 months i just didnt have the neurological connections of the muscles to work efficiently on this exercise. thats why you have to train pullups to do pullups and not rows or pulldowns or anything else.
Great advice here Jeff. I am 72 years old and still work out. I have adjusted my workouts to what you advise on your videos and have great results. Some of the ways I was doing my exercises was causing me discomfort...not anymore and I thank you for that. I tell everyone I exercise with about your videos, and tell them to check it out too. Thanks again , Mike.
Chad
Awesome!
Check his resistance bands one they're good for keeping in shape when older too. Grats on still being a chad at 72.
Nice! You could make videos to help out others of your age, I’m sure they’d get a lot of views and motivate a lot of people
You are awesome Mike! I'm just 20 but I aspire to be just like you and keep my body and mind in constant development. Keep going strong, greetings from Colombia
Absolutely timely advice for me. I am just getting the hang of the isometric hold and eccentric parts, looking to incorporate the different grips for better gains. Thanks Jeff and happy holidays
The inward pull is an interesting addition. Excited to try it out.
As someone that taught archery for years the principle’s for muscle pre-loading worked to prepare you for making the proper draw on the bow. Tightening the core helped in stabilization in aiming and at 58 years young I’m still able to do three finger plank pull-ups because of this type of training.
What’s a plank pull up?
wtf is a plank pull up? do u mean front lever pull up?
plank pull up?
thanks for the unsolicited flex man
@@Mereship hang from three fingers with your legs extended straight out like your sitting on the floor..now do a pull-up holding that position.
Great timing, Jeff! I'm going to be doing pull ups tomorrow and I'm going to be sure to use one of these tips! Thanks, Jeff! Keep doing what you're doing!
Thank you, all your advice has helped me progress even further than I am use to. I would give up constantly but with your guidance it has helped me mentally and physically. My body has changed for the best over these past 5 months and counting, and I feel great. Happy New Years to you and everyone.
Great video! I followed these tips, added in inverted rows and on my recent 75th birthday I did 75 pull-ups. Took me quite awhile to get to 11 (my max), but if I get over 40+ pulls in my first 5 sets, it’s easy to get to 60 or more. These tips really work and do more pull-ups you have to do more pull-ups.
I specifically came on here just now looking to find tips for pullups from Jeff, and BANG!! 2 video down and there it is. Thank you Jeff
I'm over 2 months really concentrated on pullups and now recognize every mistake I'm making.
They will be all be corrected tomorrow. I know 30 days will be huge improvement for me with this Jeff. Thanks again
Ive been working out including pullups for a month and watched a ton of videos but this one just now already gave me so many helpful tips...great work you're doing.
I am 73 and did 18 chins yesterday by pointing my toes out in front and stopping the energy leaks as Athlean-X advised. Great advice.
Kids under 60 have no idea what an accomplishment that is.
Crushing it
That is phenomenal for your age, great work mate
Wow
@@BC-uo1it I'm 42 and I understand.
Whenever you post my day gets filled with knowledge and hope that I can attain the physique I dream about.
Thank you for letting a lot of people like me reach their goals
Hey Jeff! I’ve been watching your videos and going through your programs for a couple years now! I really love the way you teach on here and on your website! You have inspired me to actually change my career path in college to pursue a degree in Exercise Science, and I just wanted to say was thank you!
Stay strong,
C
It’s a real pleasure to see how is your lesson video is more and more clean ! Every time I’m checking your channel it make me want to do more! Keep up the good job Jeff.
Jeff I want to thank you so much for your help starting in February 2021 I started exercising and was at 300 pounds. Following many of your tips, on diet and exercise, I've lost 115 pounds to this date. You offer great insight into the physiological side of exercise science and all your videos help me better my routine constantly. Have a great day and happy holidays.
Love the stiffness part. As a gymnast, we are so used to staying tight and that's why gymnasts are able to fly so high and do so many cool tricks. Same with cheerleaders. Being tight really makes a huge difference
gotta love the tight cheerleaders
@@johnbravo3370 lol 😂 😂😂 ffs
When you say tight, do you mean just a tight core or making your legs tight or something else?
@@roshan2865 Tight as in squeezing your whole body. making it as rigid as possible so there will be no energy leaks
Your videos are so helpful...THANKS JEFF! As for this video on pullups....it's amazing to me how much is involved in a pullup if done correctly!!! Like many I've trained individual muscles that are involved thinking if they're all strong then put together in a pullup and I'd have it made. NO SUCH LUCK! ALL these tips are great and I thank you again. Synergistic is what comes to mind here and Jeff is the epitome of that in all his training videos!!!
Athlean-x...I am so thankful for you. Pull ups was the one exercise that challenged me to the point that I gave up on it. The way you just explained it, I can't wait to do more of it now and master the one exercise that defeated me before. Forever greatful to you brother.
My pullups have gotten better, from my arms pulling a sack of potatoes to 5, spread throughout my workout. I've got a long ways to go, but I've also come a long way. Thanks, Jeff.
Your videos are soooo useful like. It's insane how much value I get from each and every one of your videos.
Be careful and don't watch too much of Jeff. Too much of Jeff is going to kill your gains!
Awesome! I'm 77 & I love pull ups but I'm going to do more variations like you said. Coach Jeff, you rule!
Amazing how you or your team comes up with ideas for next video
I'll be doing these as soon as I can get over this flu. Thanks for continuing to put out such great information for free, Jeff! Even if some of the stuff gets repeated between various videos there is always something new each time.
Flu doesn't exist anymore bro.
When I'm I'm sick, I work out and it makes me get through it quicker. Keeps my heart pumping, sweating and the fuel from the protein shakes help me get better.
@@SpaghettiNoob no please dont do that.
I tried this and was really blown away by the progress. I started with a maximum of 2 pull ups. A 3rd didn't feel like it was just around the corner, it felt completely impossible. Ten days later and I can now do 7. It was such a fast improvement that it actually feels weird! I'm aiming for a set of 10 in the next five days. Thanks Jeff!
I really appreciate the detailed written description you always provide, thank you 🙏 :)
Excellent! Thank you Jeff. Great advice as usual and I am going to try these tips today.
I like those very non-aggressive "Please subscribe" cutscenes . To avoid video imbalances, he put that one in the middle as well.
This advice is solid gold. I wish I'd found it earlier in life. December '22 at least 15 strict pull-ups. That's my goal.
Omg GOLD!!
You’ll get there before December for sure. You got this
How many can you do rn?
@@chiefsfan1381 2 unassisted. And 3 sets of 5 with the red band.
Cool keep going and you’ll get there👍🏼
Thanks Jeff, loving the gains!
Excellent video, excellent content as always! Thanks Jeff!
I started doing pull ups a year ago I started at 3, a year later and I can do 30 in a row. I love how you started this video, a lot of times it’s just believing that you can do it. Thank you for the tips I’ve been wanting to hit 50 pull ups for a while now this could push me to the edge.
From 3 to 30??? Howww man
Uhhh
What
@@Aditya_raj_17 😂😂😂
What is your weight buddy?
@Al Zheimer. that’s the goal man congratulations your literally close to the record!! You could probably do it if you put your mind to it
Thanks for reminding me why it’s best to keep your legs straight during pull-ups rather than bending the knees. I always knew it made it easier, but I wasn’t exactly sure how. Also, thank you for showing how you can have energy leaks through the way you grip the bar. With thorough explanations and knowledge like this, I can always count on you to teach me how to work smarter and not harder.
Jeff will make you work smarter AND harder ;) with maybe a little bit of throw-up for happiness
Sucks I have to bend my knees cause I have a home pull up bar. I have to go to the park in order to do that.
Absolutely priceless info!!
I don't know why, but when i keep my legs straight i do less pull ups. I do not cross them behind my body, however if i try to make the same position as Jeff and my power drops.
This is one of my favorite Athlean-X videos (though they are all great)! Thank, Jeff and Jessie and anyone else involved!
Thank you for this training tips for pull ups. I've learned a lot from you. A genius Fitness coach like you is very rare in this world.
Crazy, I was just trying pullups this morning, I can do 90% of a single pullup, logged on for tips and before I could type it in, I got a notice of this video.
I swear by the grip changes, which I learned from some earlier Jeff video. Has really helped my pull-ups and chin ups! Thanks for all of great videos, Jeff!
I love your perfect workout series! Can you also make a perfect stretching day for a rest day? This seems very interesting to everyone here. Keep it up Jeff, you are a great added value to society!!
Great presentation, concise and straight to e point. I’m definitely going to incorporate this in my next workout. The technique seems to focus hard on the biceps but will see.
I need all the help I can get to do pullups. Thanks Jeff!
A few more tips:
Get friendly with the lat pull down machine and get some work in the 8-12 rep range.
Try more sets of pull-ups at a sub max rep range. Think 10 or 20 sets of 1. This is more “practice” than anything else but it pays dividends.
Try more assistance work. Think barbell rows, kettlebell swings, etc. This will give your pull-up muscles a break while continuing to develop your strength.
Thanks Flabio/Fabio😁
@@a.r.4707 definitely more flabby than fab
I've tried and tried and tried, finally gave up on pull ups along time ago... I'm going to try these progressions. Thanks Jeff!
Great video Jeff! Also perfect timing I just started doing pull ups and chin ups and was wondering how I could get better at pull ups and why I was better at chin ups.
Thanks Jeff! Chin Ups I find easier than the actual Pull Ups so I will try your tips to see if I notice some improvement in the regular version.
Chin ups are easier for me too.
Yeah especially with my hand and wrist issues..
I've changed it up since the last time we've had a vid on chinups, like 8 months ago.
Keeping stiff with arms a little wider has been really good, can hit 20 in great form, and I can now flex my lats!
Wowza
Great videos. Your explanation of the muscle engagement is very insightful and appreciated!!
U guys r the best! I'm 58 & have completed ax-0 (when locked outta the gyms over covid), ax-1, & am almost half way through ax-2. I haven't seen the kinda results I hoped I'd get....yet. But I have seen considerable strength, size, & fat loss gains. It's just gonna take time
Jeff, thank you so much for inspiring me to start my own yt channel! Have been watching since 2015
Great vid! 'bout 20 years ago, I could do at least a dozen pull-ups (overhand) and even 6-8 chin-ups (underhand) with one hand. A couple of months ago I started working-out again after several years of inactivity to a very dissappointing absolute zero pull-ups/chin-ups. I tried "resting" my legs at chest height to reduce the weight, now I'm at about 4 pull-ups. These tips sound much better than what I've been doing, so I'll go try them and maybe come back and let you know how tha went.
...I know, chances are nobody cares, but I want the algorithm to show me more like this.
Edit: First Try: I thought I didn't do well... I got so focused on tightening all the body I didn't feel my lats working, but 1 hr. after my workout, they hurt like a good work was done. Didn't do any more than I was doing, but I think the quality of each pull-up did in fact improve.
Jeff probably gives the most sound complete advice on all areas of lifting on the the internet! I've found all of the videos I've watched to be such a help. Cheers!
Really thankful for you posting these gold advice and that free you the man ! 👊🏼
Another great and informative video. Thank you so much Jeff. Any advice for people like me that are tall, only have a pull-up bar at home and unable to straighten out the legs downwards?
Yea I have the exact same problem. Tip #2 just isn’t feasible for tall people
@@colinfrederick2603 Or for those who literally haven't got access to any bars or other similar objects that can support their weight and are forced to only use a door instead
I'm 198 cm and have a pull up bar resting on and against a door frame. Thing is I am actually on my knees when gripping the pull up bar. Major problem trying to find a pull up bar alternative.
This is so helpful! I am 66 and have working towards my first pullup ever. I am making slow progress, so I appreciate the tips.
I love your videos, you're honestly the best fitness content influencer. Keep it up
I almost always exclusively do slow pull ups and chin ups (five seconds up, hold a few, five seconds down for each type) for maybe two to four reps at a time. Always amazes me how just doing five regular pull ups feels like nothing. Gonna see if I can build more by varying the grips (narrow to wide) with the tips here.
I listened to your advice about the legs forward and abs, I did two pulls I was actually very surprised ! Thanks ! ( beginner here)
Thanks for the encouragement. I like your videos and explanations in detail.
Thanks Jeff, I started with barely 7 pull ups. After following your tips, I can now make 15 pull ups. I also like your mourning routine of hanging for 2 minutes. After sometime, I tried doing pull up to test my strength. At no less time, I can do 12 pull ups after hanging for 2 minutes. Btw I'm turning 61 soon. Again thanks a lot for your very informative videos👍👍👍
Holy crap… been doing pull ups for years. Straightening the legs like that made me feel waaaay lighter. Did a few more than usual. Thanks Jeff!
Really helpful 👌 thank you Jeff! I love your videos and recommend them to everyone who really wants to understand the reasons behind what exercises are good for whatever it is they want to achieve and the specifics of how each muscle is engaged. You explain it so well and the interplay with you and Jesse is hilarious. Thanks again, I've learnt so much from this channel!
Brilliant video Jeff thank you. Love doing pull ups everyday
WOW Jeff thanks for the tips! I watched the video and went for the bar I have here in my house and I could do it very easily!!!!
I usually bend my knees and I couldnt do even 1 properly.
Pushing the hands to the center and stiffing the whole body really made me feel lighter thank you!
Trying to help my wife build to this exercise, the timing of this vid couldn't have been more perfect. Thanks!
That intro hyped me up because Jeff was doing two finger pull ups with bands, and I just figured out 2 days that I can do 1 finger pull ups unassisted 😁
Amazing as always
Can't wait to try this as many other of your fans 💪🧠
Great advice here! I'm excited to add this to my routine!
Extra tip - Try using a thumb over grip. It may feel weird at first for some people but once your used to it you'll definitely feel a whole lot stronger.
PS - I used this tip mainly for weighted pullups and it really works.
Love this thumb over extra tip. All the different variations are so helpful to promote good muscle confusion and overall strength. 💪🏽💯💪🏽💯💪🏽💯
As in thumb over the bar, or thumb over your hand? I’ve been more comfortable doing thumb over the bar (so technically not around the bar) but I’ve heard it’s not as good for pulling strength.
In earlier videos Jeff said that while this grip can help you make more pullups, it might hurt your forearm in the long run, so be careful.
jeff said this will cause injuries after some time and you should only use it at like contests or tests
Really needed this. Thanks and happy new year!
Thank you very much! Work, always very practical, comprehensive! Thank you, Blessings!!
Just by doing multiple sets of eccentrics. I went from doing 5 pull-ups to 20 in a month. They definitely work
Bro are you jokin?
Did you train every single day?
@@aryanjadon741 no only 2x a week
Is it 20 pull-ups in a row?
@@johnnyfox8934 2x a week means 8 a month. Sorry bro but you cant go from doing 5 to 20 pull ups in a row just by working out 8 times and doing eccentrics. Doesnt work like that.
Jeff is like the Bill Nye of building muscle
Production and pacing are so good. 10/10 video.
These tips have helped me a lot. Thank you so much
2:52 What if you can reach every pullup bar around from the ground without a full arm extension?
How tall are you?
@@merrieleiderman1885 About 6'3" but my arms are pretty long for my height. Most dudes I've met who are taller than me have shorter arms than I do.
Can you do a video covering nothing but corrective exercises? Specifically to strenghten rotator cuff muscle? Thank you for the work you do as I have obtained so much information from these videos that I dont think i would have made it as far as I have without these videos. Thank you for saving me from both ignorance and injury.
Informative as always,Thank you Jeff!
Fantastic Info here! Encyclopedic amount of info here! Thank you! Blessings! Gymnast.
Always struggled to get max scores for pull-ups in the Marine Corps. I would just bust out as many as I could but couldn’t get above 14. Started using Jeff’s methods to get 23.
14 is not the limit! You will definitely be able to perform more in the future. Just keep at it! :)
For some reason eccentrically is much more difficult for me. For example on a rope climb, I can pull my way up but going down is almost impossible for me. Not sure why
Currently working through the more pull-ups in 22 days starting at zero. Appreciate the insight!
Same old info I was seeing on your videos a couple years ago. Good for you for cashing out big on this basic stuff though 👍
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If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Bro does anyone EVER win this?
It’s years I try to win something
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Would just like to add that I actually won something this time! I've been watching Jeff's videos for years (since high school) and have never won. I got NXT + Anabolix this time around
His upper back muscle looks like a giant airpod. 5:24
Omg this works! Rigid torso and adjusted grip made pull ups so much easier. Thank you.
Great video. Doing a pull-up was one of my mini goals with working out. I can do about a set of 8 but I'll try and do the different grips now.
I've been working on adding more pull ups every month. I'm up to 30 consecutive pull ups. My back has gotten bigger (according to my wife). I do 4 sets of pull ups followed by 4 sets of chin ups twice weekly. I'll try straightening my legs and pointing toes to see if I can hit 31! Here's my best set so far. czcams.com/video/U7ey47nwqDQ/video.html
Dang I just stared the 22 day pull-up challenge
how's ur progress?
@@butterfly1245 don’t know yet, just started
@@butterfly1245 18 pull-ups in a row
@@butterfly1245 20 now
@@vortexfitness44 welldone mate
Thanks for the videos Jeff. Please make a Bands series video on Triceps.
Thanks for the fun tips and listening content, very educated
Used to bang out pullups during college days. 43 now and I can only do like 4-5 clean
Great story Karen.
@@madimakhi1 I need to speak to your manager
How would you suggest you plug energy leaks (legs bent at the knees with you feet behind you) when you’re tall and using a doorway pull-up bar?
Not sure it would plug the leak but when I don't have a high bar to do pull-ups, I pull my knees all the way up in front of me and lock them in place. Seems to keep my core engaged well and eliminate swinging.
I'm on the same boat, there's not enough room for me to properly lock my legs on the doorway bar, my pull ups feel much better when I use a high bar at the gym
Do the L sit pull up. Straightened legs parallel to the ground. You will need to build up some flexibility and strength for that!
As usual very useful information keep it coming thanks man great video. ✌🏼
Pulling your hands in has made a big difference on the quality of my pull ups. Feels totally different. Training my lats as well. Thanks.
Not once was losing weight mentioned, its more difficult to do pull-ups at 120kg compared to 80kg!
Yup. Depends on people's goals though, lose the weight and be more functional or achieve something else. But yes, way harder for heavier people
It's about immediate fixes
🤔🤔
First ?
YES WINNER
second
Ok
Thank you! Exactly what I needed to do to start doing pull ups properly !
Great tips! Never really thought about it that way before. I always thought you just HAD to pull all the way up. But, you're right. Holding part way is a good way to start.
Also, can't never did anything!!
Definitely the best pull up video I've seen. Cheers.