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NEVER DO PULL-UPS LIKE THIS! - 10 Most Common Mistakes

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Rating: 4.0; Vote: 1

up is one of the most commonly performed, and misperformed, exercises in the gym. In this video, I-m going to show you how to never do them incorrectly again and give you the fixes for the 10 most common pullup mistakes. Whether you can do 10 pull-ups or more now or struggle to do one, you-ll find this incredibly helpful and I guarantee you will be doing more reps by the time the video is over. The first thing you need to be aware of is how you are gripping the bar. If you grip too narrow you will shift the focus of the movement from the stronger back muscles to the weaker muscles of the forearms. You want to make sure you are just outside of shoulder width with the hand placement for optimal performance on this exercise. That said, the brachioradialis and brachialis are muscles that are going to be contributing to the pullup and your ability to do the most reps possible so you are going to need to train them. You just don-t want them being the main drivers of the exercise. To supplement your back muscles in the exercise, be sure to include some cross body hammer curls as shown to increase the strength of the forearms and your overall strength on the pullup. Regarding the grip placement, it isn-t enough to just get the hand spacing down. You also want to be sure that you direct your pressure in the right way. Most people simply pull straight down on the bar or worse, they pull outwards because they-ve been told this will increase the activation of the lats. Both of these aren-t optimal. The best thing you can do is squeeze your hands inward towards each other and down at the same time. This will engage much more upper body muscle activation that will make your body feel as if it is floating up above the bar on every rep, instantly. Much of this has to do with plugging kinetic looseness (or energy leaks as I call them. You can take this even a step further by contracting other areas of your body that often get ignored during the exercise like your legs, ankles and core. Instead of dangling from the bar and letting your knees hang loosely, tighten you quads, point your feet down and really contract your core muscles and you will see an instant improvement in your ability to lift your body up over the bar. Now you don-t want to take these measures and then let it all loosen up when you get to the bottom of the rep. Most importantly, you do not want to get lax during the hanging portion of the pullup. This will place too much strain on the shoulders and is called unpacking. Instead, even though you want to get fully straightened at the elbows you want to keep your shoulder blades pulled down and back to create shoulder stability. This will allow for a lifetime of injury free pullups and more growth from the exercise. There are other biomechanical flaws that you will want to avoid with your pullups that I cover here but I also want to point out a couple of the programming issues that are often done incorrectly as well. For instance, you don-t want to always save your pullups for the end of your workout. Too often, because they are a bodyweight exercise, we save them for after we have already done our rows, deadlifts or pulldowns. You will never get the most out of the exercise when done in a fatigued state like this. Try moving them to the front of your workout and you will be surprised at how quickly you see gains just by making the switch. Finally, the exercise like any other, will respond to intensification techniques like drop sets and changes in the weight used during it. Use a band to accommodate your fatigue and get more total reps done in a workout - either as a drop set or as a simple lightening of the load as you would with any other traditional back exercise in your workout. If you-re looking for a program that will help you to do many more pullups while at the same time getting you in the best overall shape of your life, head to athleanx. com at the link below and follow the same step by step training that has created ripped athletic bodies for men and women of all ages and all levels of athleticism
Date: 2022-04-22

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Comments and reviews: 10

Armando
So many people get that wrong about pull ups. People think that unpacking your shoulders or a dead hang is the proper depth when in reality you are putting your shoulders in a very vulnerable position and are basically hanging by just the sockets. I have been doing weighted pull ups for a few years and am at the point where I can do multiple sets of 8-10 with 75lbs in addition to my own body weight. If you dead hang with all that additional weight by unpacking your shoulders you could literally pop your shoulders out of the socket (I weigh 191 lbs. So I descend to an active hang where I still maintain tension so I do not expose my bare shoulder joints to that much force. Great video as usual, very informative.
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New
Started doing pull-ups like Jeff recommends in October 2021. Could barely do any and never did them regularly for years. I do them first thing (after stretching, and now my first set is 20 reps. I will go do a non-lat exercise, and come back and do 10-15, and then do a third set of 10. I do that 3X per week. I'm 67 years old, 225 lbs, and a slender 6'7-. I am confident I am nowhere near what will be my max number. I also occasionally (at the top) pull my body horizontal, but I cannot yet hold that position. I get people commenting on my reps all the time, because I've never seen others doing it like Jeff! Thanks, man!
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That
First I wanna thank you for lotta great tips in this video. Second I have a question- Regarding hand placement on the bar. Unfortunately at home I only have one of those -perfect pull up- bar is that you attached to the doorway so I can-t grip it traditionally otherwise the counter balance on it will probably make it fall because the weight distribution is different (I-m assuming) any tips on how to implement that chest activation that you spoke about when you pull your arms in as well as down on a bar that you have to hold as if you-re in a boxing stance?
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Detective
I am 43 and have kept lifting over the years. I am stronger than I was in my 20's or 30's by far. Pain and injury avoidance is the priority now. Not because I'm older and wiser and less concerned with ego. I still want to be strongest guy in the room, but I've identified pain/injury as the most critical factor in getting stronger at this point. Pain saps strength when training and in bad cases takes you out of the gym entirely. Pay attention to what hurts you young guys. Don't do those things. There's a million ways to hit a muscle.
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dtom8888
Make a difference whether thumb position clinching fist or just touching side of index finger? I feel more comfortable using latter position. I am now 70 and do total of 4 sets/12 reps of L-sit/hanging toes pointing pull-ups last 45 years. I just tune in the seratonin, dopamine and endorphins hormones and off I go, Also 4 sets of 13, superman push-ups, hula hoop and jump rope.
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Enzo
Great video, although I have a question. I can't get to the gym right now due to family ties, so exercise at home. I have a free-standing pull-up bar, which is fine but I'm 6'2'' so having the best posture with legs out in front etc is difficult without almost having to hold an L shape. Any tips on the best posture I could adopt for this situation? Thanks
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#NoFilter
Great advice! HOW IS THERE 2. 9K thumbz down? O. Probably because they cant do ONE PULL-UP! and they're sitting there sucking on a Slurpee playin X-BOX screamin at poor mom from the basement -MOM! what we got to eat MOM? any Twinkies left? -! HAHAHAHAHA Pooor TURDDZZZ! #hatersgonnahate #WINNING #whosindahouse #fastlou #jetsrunonjetfuel
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David
I love pullups. I do hundreds of them a week, all different grips, and I learned something. I'm going to slow down and focus on recruiting some more upper body muscles. Jeff, how come you don't put your thumbs OVER the bar instead underneath? I prefer thumbs over the bar and I think it recruits more hand/thumb muscles. Am I incorrect?
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Rick
Great advice! True professional. It's funny I would change my form at about 75% of my failure range to Jeff's recommendations to get through the last repetitions until failure. I had no idea that should be my form used for all my reps excluding the chin stretch form on my last pull-up. The helper bands usage after failure is genus.
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Kalaxian_
These videos are so informative. Just started gym and already had to change some exercises given to me by a trainer. (face pulls for one) and learning better techniques/ exercises to help prevent peaking. Already noticing results after 2 weeks and these videos have helped massively.
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