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The Official Pull-Up Checklist (AVOID MISTAKES)

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Rating: 4.0; Vote: 1

re trying to do even more pullups than you are doing now. In this video, I am going to give you details on the prerequisites. setup, and execution of the pullup, including one all-important caveat that will help to keep your shoulders healthy. Before you even jump up to the bar, there are a few prerequisites that are important to take note of. To start, it is important to strengthen your abs, as they help provide strength and stability throughout the exercise, but also train them while hanging from the bar. Secondly, you should work on strengthening your deadlift as well as you-re working on pulling strength that will transfer to the pullup. You should also note the importance of strong scapulae, as they are key in the execution of a pullup. You can do this by including straight arm pushdowns into your workouts. Finally, the last prerequisite is your bodyweight to strength ratio. Carrying excess weight / body fat will make the pullup incredibly difficult as you are pulling more weight. Next, is the setup of the pullup and that starts with your grip, elbow positioning, and what to do with your legs. The bar should be deep into your grip as to help avoid undo stress on the deep flexor tendons that can cause medial epicondylitis. However, a hook grip can be used sparingly in order to perform as many reps as possible, but is not ideal in the long term. You should be grabbing the bar just outside shoulder width as this will give you the optimal pulling position. Too narrow or too wide can cause the wrong muscles to take the brunt of the work, as well as limiting the number of pullups that you can do. Proper grip width is also related to elbow positioning, as too wide will also take the elbows away from the front of our body and more to the outside, instead of infront of your body (the ideal position. Your legs should be out in front of your body slightly, toes pointing down, quads flexed, glutes squeezed and abs flexed to plug any common energy leaks. When it-s time to execute the movement, make sure to squeeze the bar through the pinky and ring fingers as they are the weakest digits involved in the pullup. Make sure to look up at the bar on your ascent and don-t think of pulling your body off the floor and to the bar; think of pulling the bar to your body! The last point to remember on the execution is to -attack the bar- with your chest. This will open your back into thoracic extension which is important to scapular movement. For that all important caveat in the execution of the pullup, when you reach the bottom of the movement, don-t unpack your shoulders! Dead hang does NOT mean destabilize. Instead of allowing your shoulders to come up to ears when you hang from the bar, keep your shoulder blades down and back. This, in conjunction with thoracic extension (attack the bar with your chest) allows for stable but mobile scapular upward rotation and will help to keep your shoulders healthy. As you can tell, the pullup is not just as simple as grabbing the bar and hoisting yourself up. It-s not just what exercises you do, but how you do them, that matters the most. If want to be able to do more pullups or any other exercises without missing any of the all important details, be sure to click the link below and use the program selector to help find the program that matches your training goals right now. Put the science back in strength and witness your best results ever in the next 90 days
Date: 2022-04-22

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Comments and reviews: 10

Emery
Great video. You had mentioned about kyphosis and the scapula not being able to glide across a extra curved back. My back has hyper kyphosis BUT its because of structural reasons because my bones are a little wedge shaped. Please can you make a video explaining that circumstance? Its not fair that i have to have more kyphosis than most people because of the way my bones grew. Its not fair that most peoples extra kyphosis is postural and mines not. :(
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SuperKintonte
First off, thanks Jeff! After seeing a men's health article you did I tried some of your advice. This tutorial has been an incredibly helpful tool. I had been doing pull ups wrong my entire life! Integrating these over the course of A couple weeks, Increased my pull ups Right off the bat and I hit my goal early! Also explaining the shoulder angles Really opened my eyes and Did hit my lats better And reduced shoulder pain.
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Leigh
How often in a week do you do pull-ups strength training? I've never done pull-ups in the past and the next day(s) I'm feeling a lot joint pain arms and shoulder. I have continued each day and it just feel more pain. Any advice? Does this pass? Do I take a break, and if so, for how long? I just don't want to cause damage in the begin. Yet I do want to get strong enough to finally do pullups.
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Andreas
Well. I learned 2 new thing i havent been doing: 1. placing my legs straight in front of me. I always place them beneath me and i sometimes make a cross shape with my legs. 2. going down while doing the pull up. I always go down completly. Not sure if i do the -deadhang-. But i did realise that being engaged while going down makes it easier to go up again. Thank you for the tips -jeff!
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Smitty
Yo I just did a few pull ups after watching this and it felt immediately so much better! Biggest tips for me was about the stance (just wider than shoulder, elbows in front) and understanding what's happening in my body.
I used to do pull ups often but haven't in years. I'm trying to relearn and was surprised by how tough it was. This video helped a ton, thanks!
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Muditsh
All the other videos I see for calisthenics seem to show a deadhang after each pullup. I am new to calisthenics, so I am confused how to do this the right way. So do you dead hang or not. or is it like u deadhang but while keeping muscles tight. I dont know what to believe lol but I dont wanna relax dead hang cuz I trust jeff if he is saying that.
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Zyriab
Thanks, I always go full dead hang between each pullups because I thought that it would work the full ROM of this movement but what you shown was really eye opening, I'll do it this way next times and I'm sure I'll make tremendous progress now. (and maybe less upperback pain; ).
Cheers!
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Zolt-n
5: 45 And what should I do if I can not keep my legs straight because the my bar set too low? I can not raise it any higher in my home.
Is it a problem, will I risk injuries if I do my pull ups with bend knees and keep my feet behind my body or is it just not that efficient?
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TheFireNextTime
The crossing of the legs behind is simply due to a bad habit stemming from doing pulkups on a bar that's not high enough. Having to jump UP is better than grabbing the bar and lowering yourself down by bending the knees, and crossing the feet to have enough clearance.
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Khadim
Sir,
Yesterday while doing pullups i injured my shoulder. What happened is after doing 4 reps i was going up and my left shoulder joint gave up, something happned there i cant explain.
Now I have no pain but when I rotate my shoulder internally i feel a minor pain.
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