How To Perfect Your Pull-Ups

Here's how to perfect your pull-up technique so that you could do more pull-ups from today

I want to show you six essential steps to banging out more repetitions and point out the biggest

mistakes to avoid that are sabotaging your performance. Gripping the bar with the right

technique is the first step to becoming stronger a pull-ups. Gripping the bar too close or too

wide is going to set you up for a weak pull-up. For most people, most of the time, the option

The optimal position to grip the pull-up bar for a very strong pull is shoulder with

And it's not just where you grip the bar, but how you grip the bar that is either going

to set you up for success or for failure. The stronger your grip, the more muscle fibers you will recruit in your entire body

You're going to have all hands-on deck that are going to assist you to pulling yourself over

the bar if you're holding the bar correctly. A big mistake to avoid is gripping the bar just

with the thumb portion of your hand. So you see most people kind of just hanging off the bar like

this and there's barely any connection on this part of the hand and the bar. That's going to result

in a very weak grip where I'm unable to use my lats to their fullest potential. So instead

you want to kind of over grip the bar. You want to exaggerate how much contact you have with the bar

and then you want to focus on maintaining that full contact with the bar

throughout the entire set. The second step to perfecting your pull-up technique

is also related to maximizing muscle fiber recruitment throughout your body Allowing your ribs to flare and your pelvis to tilt like this is a huge mistake that making you weaker at pull It disengaging your core and you not going to be able

to pull with as much force. On the other hand, positioning your body optimally is going to recruit

more of your core muscle, which is going to make your pull much stronger. Here's how to do it correctly

So instead of letting your legs dangle in the air like this, bring your legs in front of your body

You want to think about pulling your belt buckle up towards your belly button and you're going to

bring your toes up in front of you. Ideally you'd have a little bit higher pull-up bar setup

Mine is a little bit short, but I can still do it here. So toes up, belt buckle up

The third step to a perfect pull-up, is initiating the pull-up like this

The muscle that moves first is going to take on most of the load

So if your elbows are bending first, you're doing a bodyweight bicep curl

which I can do, but it's pretty freaking hard. I'm not a pretty big biceps

Here's how to get some help from your big and strong back muscles. See, your back muscles attach to your shoulder blade

So if you want to use more of your back muscles, we need to make sure that it's your shoulder

that initiates the movement and then the upper arm follows through after that

Boom, boom. So you want to initiate with the shoulder blades like this and then follow through with the arms

But it shouldn't be like one, two, but it should be one two, like one smooth movement

that starts from the shoulder blades. Before I get to the fourth step to the perfect pull-up

which is a secret that nobody knows I would love to hear where are you in your pull journey I going to leave a pin comment below this and please let me know how many pull can you do at the moment and what would be a dream goal for you when it comes to your pull strength

How many would you like to be able to do? Maximizing your back muscle recruitment is the key to a strong pull-up

And whether or not you're using your back muscles to their fullest potential or not

is going to depend largely on how your elbow is tracking in relation to

to your body. If your elbow is coming too close to the body or if your elbow is going too wide

in relation to your body, that's going to be suboptimal. For most people, most of the time

the optimal path for your elbow to track in is going to be 45 degrees in relation to your body

So this is zero degrees. This is 90 degrees. Right there is 45 degrees

Here's when the elbows are tracking too close to the body. Here's when the elbows are going too wide

And here's the optimum. That brings us to the fifth step to the perfect pull-up, which is to become a bungee road

One of the mistakes that's holding you back from doing more pull-ups is that you're not

taking advantage of elastic energy. Think about your pulling muscles as a bungee rope

When you jump a bungee jump, you want the bungee rope to be very elastic

If you did a bungee rope with a very tight rope or a chain, then..

Wait, wait, let me tell you something, let me tell you something

Let me tell you something. And to become the bungee rope, you need to allow your pulling muscles to stretch like this

in the bottom. Stretch, pull. Stretch pull So this is what it looks like when you not taking advantage of elastic energy You can see how that just looks a little bit sloppy and ineffective

And this is how you load your back muscles like a spring and allow them to give you free

elastic energy, making your pull-ups more effective. And that brings us to the sixth and the final

step to the perfect pull-up. You've got to stop trying to pull yourself up during pull-ups

But isn't the goal of pull-ups to pull-ups to? to pull yourself up to the bar

Well, yes it is, but if you're trying to pull yourself up to the bar and you're trying to

pull your chin to the bar, that's going to result in a very weak little pull where you're

just mostly using your biceps to lift your body weight up. If you want to utilize your back muscles to their fullest potential, you need to think

about pulling the bar down to your chest. and that's how you performed the perfect pull-up. Now if you want to get really strong in the

pull-up or if you're still working on getting that first body weight repetition, your technique is

very important but you also need to follow a program. And that's why I've created the pull-up strong

program series in the coach-putter training. Whether you're still trying to crack that first body

weight pull-up or you're trying to PB your weighted pull-ups or perhaps you're trying to get 10 or even 20

body weight pull-ups, there is a program that will help you achieve that goal faster

Of course, it's not just about doing pull-ups, but it's a complete training system

You're going to train the rest of your upper body, you're going to train lower body

we'll get a bit of power training, conditioning training, and even speed training sprinkled in

there so that you're not only going to get really strong at pull-ups, but you're also going

to look and feel amazing. I hope to see you there. Thank you for watching. I'll see in the next video