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zakruti.com » Sport, fitness, workout » Jeff Cavalier
How to Do 15 PULLUPS OR MORE in a Row (GUARANTEED)

How to Do 15 PULLUPS OR MORE in a Row (GUARANTEED)

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Rating: 4.5; Vote: 2
If the idea of doing 15 pullups or more unbroken seems daunting to you, this is the video you need to watch. I m going to show you the 6 biggest pull-up mistakes that people make that holds them back from reaching their true potential on this amazing back exercise. Doing more pullups is something that almost everyone wishes they could do. Not only is it an amazing bodyweight exercise that can be done with just a pull-up bar, but it is one that can produce muscle size and strength gains that are on par with almost any barbell back exercise. The problem is, when you are making the common pullup mistakes that I cover here, there s no way you can get as much out of the movement as is possible. So with that said, let s start fixing the errors that people make on pullups. First, you need to setup for the exercise properly. Many people position themselves directly under the bar and simply pull straight up and down. This is not correct since it creates too much looseness in the upper body, particularly the scapula. In order to create the necessary rigidity in your upper body to transfer power and strength more effectively, you need to not just think about pulling down into the bar but pushing your body back and away a bit. What this does is creates lat engagement in much the same way that doing a straight arm pushdown would. This will immediately put the forearms and biceps into a secondary role of driving the ascent and lets the lats, the more powerful of the muscles of the upper body, get front and center to do the job. Once you ve done this right and felt what it is supposed to feel like, you ll never do a pullup any other way. Next, you have to focus on the position of your elbows during the exercise. They should never point directly out to your side if doing a lot of pull-ups is your goal. Instead, they should point forward at about a 45 degree angle. This is called the scapular plane. It is in this plane that the shoulders not only function more safely but your lats are more engaged in the exercise since they are placed in a slight stretch. If you were to be viewed from the side, someone should be able to see your elbows peeking out in front of the squat rack or cage that you are performing the pull-ups in. If they cannot, it means that they are too much in the frontal plane and this will lower your total unbroken pullups count. Next, you have to address any lack of tightness in your entire body if you want to do max pullup reps in a single set. This comes in the form of fixing what I call, energy leaks. Every bit of the force you generate down into the bar must be preserved with little loss if you want to increase your pullups as much as possible. This means that you have to straighten your knees by contracting your quads, point your toes by flexing your calves, tighten the abs and squeeze the glutes to limit swing and loss of total body tension. When all of these things are done properly, your pullup form is perfect and your ability to fly up over the bar on every single rep will be greatly improved. Next, you need to focus on your grip. Avoid a narrow grip since this will just place more of the load on the muscles of the forearms which are not capable of lifting your bodyweight as well as your lats. In addition, the direction of the force you are applying through your hands matters. Don t just think of pulling down into the bar, but together as well. Think about squeezing your hands in towards each other and down at the same time. This will engage the muscles of the chest which are also adductors along with the lats and will help to assist you in lifting your body over the bar. Next, avoid caving in your chest as you pull up to the top. This often happens when someone is struggling to perform a rep as they fatigue. Don t allow this. Instead, target the bar with your sternum by reaching up with your chest as you ascend. Think about bowing out your chest and arching your back a bit to ensure that the body doesn t cave backwards, making the exercise harder. Finally, don t forget to train with weights. Increasing your pullups should never be your sole focus on the exercise. If you want to do more unbroken pullups, or even 15 straight reps or more, then you need to train with weighted pullups as well.
Date: 2023-07-03

Comments and reviews: 19


why so much big muscular guy do heavy heavy weights on rows, tbar rows, lat pulldown and so on but cant do much pull ups? they weight 20-30 kgs more which is not that much weight but some cant even do 5 pull ups. then they row und do lat pulldowns with weights i cant even imagine to move 1cm haha. i dont get it. would be the best idea to just do pull ups variations with more and more added weight and skip all those lat machines?
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Jeff, there is an issue that has been bugging me. If you could answer this question i would really appreciate it. I also think it would be an interesting video topic. I'm talking about Mike Mentzer and his teachings. Was there any truth to them? Or was he just a crazy m3th head? I'm sure there are things you agree with and things you disagree with from what he preached. Your perspective on this would be most enlightening!
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You want do many pull ups or chin ups? Lose weight. Always even when we was kid on sport class the best results got boy with less weight. That's simple. U weight more u must lift more. Jeff do 25 pull ups. That's great but if u know how light he is its not soo damn unbeliveable. Want do more reps? U cant be oberwight. Probably Jeff can do 15 more reps than The Rock. Still Dwayne will be stronger in more exesice
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It's really hard to tell if he is fully locking out his elbows at the bottom but they still are consistent which means they are powerful. There are different ways to do pull ups, some people do it for hypertrophy which is silly, some people do it for strained and some people do it for power, some people, like me, train the strength and the power separately because we know the difference and we know the value
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Okay I was questioning in the opening clip if Jeff was even locking out his elbows at the bottom but all of the people featured in the introduction certainly were not locking out their elbows at the bottom. This video makes you think he's going to help you get stronger except when you are doing repetitions the way these people are, it is more of a power movement than a strength movement
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I would suggest some AMRAP sessions also. Just go for how many pullups you can do in 5 or 10 minutes. I trained mainly for strenght doin weighted pullups, and doing much less hypertrophy, and i can do like 6x20kgs pullups and only 11-12 bodyweight. I think for maxing out reps, you need mainly endurance and ofcourse good technique that prevent getting tired faster
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I recently started to hit pull ups a lot. I was stuck at 5 for months. I really worked on my technique and control and have increased it to 9. I am currently 205. While the corrections happened my chest was feeling sore like it has never felt. I really feel pull ups have made my chest stronger and im glad you affirmed it because I was confused by it.
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I've been struggling to get past 7 PUs despite learning these tips from you a good year ago.
I've only just discovered that the reason I can't push through the pain at 7 is that my collar bone is broken and the end is free-floating around my shoulder joint causing all kinds of pain and damage.
And I thought it was just me being pathetic. Ha, ha!
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this is by far the most difficult excersise in the gym for me. ive been working out for almost 7 years now, and i still cannot do a single pullup. i dont know if im training them wrong or what it is that is making me incapable of doing them. but im gonna try to be able to do at least one at the end of the year!
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Simple tips for one exercise I've had as a staple in my routine since high school. Locked down all six for one set and knocked out 37 (usually tap out around 20. This is why Coach is always worth your time. Just when you think you know, Coach has that next step ready for us to improve.
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Methodically, what helped me progress to 20 is to frequently test my max and quality resting, rather than doing high volume pyramids or 'grease the groove'. But the thing about pullups is, you can ask 100 people about what's working for them and you get 90 contradicting answers.
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Thank you Jeff for showing so many science based exercises. I really appreciate from the physical therapy standpoint because I m a disabled veteran and I use your programs to help me with a lot of the corrective exercises, but still lifting to gain strength.
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2 years into the army and I still could not do a pull up. And it was all form. One night we went out drinking. I got super drunk. came back to the barracks and jumped on the bar. Did 10 while I was hammered drunk. From that moment on I could do pullups.
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1: 10 Slightly Lean back instead of straight vertical
1: 50 Pull in Scapula plane instead of Frontal plane
2: 45 Plug energy leak
4: 10 Grip Shoulder width, Pull in & down
5: 30 Bar to sternum, Thoracic Extension
6: 35 Add weight, drop set
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As a pullup enthusiast I approve this video. Once you get your technique right, the next step is the mind to muscle connection. I can't really describe it in words, let alone in writing so I'll just say this - don't just pull, but PULL!
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I have been following you for years and your videos and advice have really helped me out a lot. Now I'm not mister perfect or even close to it but your videos have helped me increase my strength and stamina significantly. Thank bro.
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The type of bar you use to grip on has more effect than I've seen anyone mention in the comments. I do pullups on a tree branch whenever I walk the dog, it's the perfect grip and diameter, got my PB on that.
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Back in the 22 day pull-up challenge you told us to pull the shoulder blades (scapula) Back and down
Been focusing on it ever since
Here you it looked like you pulled the shoulders out and in front?
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Just did my first 4 pull-ups unassisted after watching this! Delighted as it was my goal to be able to do 10 in a row by my 40th. Obviously now that target has to be 15! Thanks again for invaluable advice
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