NEVER DO PULL-UPS LIKE THIS! | 10 Most Common Mistakes
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- Опубликовано: 22 май 2024
- The pull-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.
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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.
For more videos on how to increase your pullups and proper pull-up form, be sure to subscribe to our channel here on youtube at the link below and make sure to turn on your notifications so you never miss a new video when it’s published. 
Хобби
The pullup is not the only exercise that is commonly misperformed. As a matter of fact, I made a video on how the squat is performed incorrectly and how to make sure you don't make those mistakes ever again - ruclips.net/video/BZ1TUVr4LFk/видео.html
You're the best, Jeff!!!
You or cou
Jeff I am using my forearms to lift my body not shoulders , how I can do it
Make more videos like his Jeff
Jeff doesn't workout on equipments. The equipments workout on Jeff
Me : Steps in the gym
Jeff : Wrong
Baadshah Gaming handstand
You’re losing gains
You didn't open the gym door in a optimal way for gains!
Yo where the heart button at though? 😂
And unsurprisingly, Jeff actually shows us that we should, in fact, be doing it differently.
Me: * The very moment that I die*
Jeff: "You don't want to die, that's what is killing your gains."
😂😂😂
I mean...
*Resseructs from the dead to do pull ups*
LOL! 😆
🤣🤣
Jeff pretending to struggle on a pull-up is the highest form of acting
hahhahahahahahaha
that chin move though :'D
😆😆
He's a method actor.
☠☠☠
It’s the happiest day of my life. I look in her eyes, ready to say “I do,” when all of a sudden Jeff breaks into the wedding hall. “This is where most people go wrong” he shouts
"...jumps out of the wedding cake..."
@@timteller1400 Luffy be like
jeff ruined the moment
Pick one that won’t kill your gains
😂😂😂😂😂
Me: Wipes ass
Jeff: "Wrong. You're gonna get tennis elbow with that form."
Tennos elbows are not joking matter... yike. I have one at my left elbow myself, its painful to do anything physical with my left arm
Your wise cousin Joe r/whooshhhhh
@@foolanhi8183 not really a whoosh he just didnt see the humor in your joke
Your wise cousin Joe tennis elbow sucks 😂😂😂😂 I had it for a year
@@yourwisecousinjoe8841 Elbow tendentious is the worst; I had both golf elbow and tennis elbow at different times and each took about 5 months of rest to recover. That's how I found Jeff's videos!
Jeffs muscles are constantly tensed because they scared of doing something wrong..
😂😂😂👍
Dimitris Varsakis 🤣🤣🤣🤣🤣
Hes mussels are killin mah gains
Untensing your muscles is killing your gains!
@@bpowick I'm very hard
The 10 mistakes' index, thank me later:
- 0:34 tip 1: hand positions
- 1:24 tip 2: radialis muscle
- 2:13 tip 3: the direction of the strength in the grip
- 3:15 tip 4: rigidity and tension (don't be loosened in your lowertrunk)
- 4:36 tip 5: shoulders activation (packing)
- 5:28 tip 6: elbows position
- 6:38 tip 7: don't cave in, keep your chest out
- 8:00 tip 8: the metric is your chest, not your chin
- 9:03 tip 9: programming the pull-up as the other excercises
- 10:08 tip 10: priorization of the pull-up, why is it always at the end of the program?
Hey!!
You dropped this
.
.
.
.👑
just 1 year too late u wouldve git like 5k likes or sum
Mvp.
King
thank you so so much!
Me having a seizure
Jeff: you’re doing it wrong, engage your core.
Instructions unclear: i’m now having a seizure
Don’t lay on your side when seizing, it’s will lead to muscle imbalances.
Ok that one did it for me
Me: *wakes up in the morning
Jeff: see that’s where most people get it wrong
Lol
👍😂
🤣🤣🤣🤣🤣
Lol!🤣
Lmaooo thats dark 😂
Find you someone who cares about you the way Jeff does...
... care about face pulls?
FT I think you’re smarter than that...
Jessie cares!
emperor of mankind
Haha made me laugh because its so true.
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!
Back before I messed up my shoulder on a motorbike I could do a set of 25 and I could do the horizonal thing you are describing. I would crack 150 of them a night at times and also do dips and pushups. Anyways 2 years in the future my shoulder has slowly recovered and I'm now again starting to workout again. I can maybe do 10 pull ups on my first set if I strain myself excessively, but at the moment 5 seems to be where I'm at. I had forgotten these tips in the video which I had seen back then. I hope to learn to do 10 effortlessly within a month using these tips. I'm stoked listening to your story; it motivates me.
Back a month ago I could barely hang on the dip position because my shoulder would show discomfort. So instead I had been trying to do isolated exercises regularly for overall strength. Then I started doing assisted dips on the machine with 30 pound assist. Then last week a 20 assist. And no pain. And today I decided to do a 10 pound assist and was going with it until I told myself let me try it without the assist and to my surprise I cracked 10. I got curious and cracked me 4 or 5 sets of them. I am so happy to be making a comeback.
LOL these two. Videos or it never happened. 150 reps LOL.
@@goatlps I get what you are saying, but I don't really care if you believe me. Joe doing 150 "a night" is doable if the sets are not too close together. A few years back (I was 60), I did a rotation of push-ups, wall-assisted handstand presses, and pull-ups over a span of several hours, doing non-workout things in between sets. I hit a peak of 400 push-ups, 80 pull-ups, and about 30 handstand presses, SPREAD over several hours. Try it and see for yourself.
@@JoeHernandez-lp2tw Glad it motivated you. I didn't ever suspect that I could do what I do, but I set my mind to it and ... "Voila!"
my first 10 pull ups!!! Not only did i reach my first 10 pull ups but i see a tremendous difference in my posture...Thanx Jeff
Me: innocently minding my business
Jeff: you’re doing that wrong
You need to relax your butt cheeks correctly when minding your business for overall performance, it's a common mistake.
Minding your business is killing your gains
I bust up laughing hard at this! made my day!
Yep
@@amitev brilliant!
I am convinced Jeff sleeps with his shoulder blades retracted while maintaining a neutral spine.
Yaahh🤣💪🏾💪🏾
😆😆😆😆😆😆😆😆😅😅😅😅🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣😂😂
Did you not see the video where he demonstrates how he sleeps?
No, I'm serious.
LMFAOOO
❤🤣🤣🤣
I'm a very new trainee and I ALWAYS learn something new from these videos! Thank you for helping me understand what I need to do to maximize the time spent working out.
Tried this today and can't believe how much effective the tips are. Thanks Jeff 👍
Me: * Dead in my coffin
Jeff: “You’re going to strain your back”
Nah he'll complain about your internally rotated shoulders
💀💀💀
Austin Snyder, Sir I believe your shoulder is internally rotated now that you have shifted of your back.
Jeff'll never die
you forgot wrong
Me: clicking "PLAY" on Jeff's video.
Jeff: Wrong finger.
hahahah
😂😂
Again - we know that the index finger is the most optimal selection instrument your hand has in terms of biomechanics. Guys, you're killing your index gains
Fam 😂😂😂😂
🤣🤣🤣🤣🤣🤣
As per usual. Thank you Jeff.. I am a long time personal trainer .. I appreciate EVERYthing that you have taken the time to share with us.. intelligent experienced knowledge you continue to deliver..
I bought a parallel bar a few months ago, love all the different variations of pull-ups, chin ups, close grip, wide grip, reverse grip, and single arm variations. This parallel bar set is now. one of my favourite pieces of equipment.
We are so damn lucky to have all this gold info literally for free. Thank you so much Jeff
Nothing is free, dave
@Man With No Name Buy some of his merch. That's how I contribute. His shirts also fit really nicely on me.
Sooo true, this channel is pure gold
I don't even exercise that much but love,love,love the way he explains and demonstrates the importance of right form so you don't get injured
@@samirmoorhouse are u paying for this content? No? Then shut it.
me: wiping my sweat with a towel
jeff: this is where people get it wrong
😅😅😅
Actually facts. Your body absorbs it back. It's recommended to not shower right away but 3hrs later
Pulls out marker
@@highlywired2675 is this a joke?
Dipanjan Ghosal yes it’s a joke lol
Jeff is the type of guy to write with both hands at the same time to avoid muscle imbalances
Unlike other youtubers, you often tell about what mistakes beginners make. And it is very important & much appreciated. Thank you very much.
8:37 when your hot neighbour is having a pool party with her volleyball team
Berry Hills lmao n1
Berry Hills lmao
lmao
😂😂🏆
lmao
Set up
0:33 hand placement
1:22 stronger forearms
4:35 correct full extension/ shoulder health
5:28 elbow positioning
3:12 body tight/ energy leaks
Execution
2:12 pull hands together and down
6:36 thoracic extension
7:57 chest as goal
Other
9:02 drop set
10:07 set it as priority
This should be at the top. Thanks !
jcool291 these are my favorite comments
Thank you my friend you are a good man
Wish Jeff used timestamps in his description. Thanks, jcool291!
Wrong times
the chest thing is crazy, it's suddenly much easier to pull myself up when I'm flexing my chest
man i have been trying to figure out where i've been going wrong! and it's with the chest and the elbows a little ahead of your chest -- no video, absolutely no video (and trust me i've watched hundreds of videos on how to do pull ups right) talks about these things in half as much detail as Jeff does.
Thanks! The tipp to imagine pulling your hands together was a real game changer. As you said I had the feeling of going up much quicker and also I feel that my back in general is way more included that way
Jeff’s back is more clearly defined than my future
hahaha
Anirvin Vaddiyar I’m not surprised. Especially because of that wack profile pic you have
The Indian name is a dead give away
Laszlo Dajka lol I don’t understand what u mean by that
@@Laszlo5897
whatever you say laszlo
(obviously I don't think that's an indian name if that's what it sounds like)
“because what you should be doing, is not doing that”
What you shouldn’t be doing, do THAT!
@@TheCondorjc stop. Just... Plz... ✋
Only for you, stranger on the internet who adds no value to my life. אַשְׁחִית שְׁקָרִים
😂😂😂😂
Rude. אַשְׁחִית שְׁקָרִים
Hey Jeff, I never new how many mistake I was doing with this exercise. Thank you kindly for pointing them out, it's much appreciated.
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.
I'm amazed that even after years, Jeff still finds new content to inform us about!
This is super similar to his old pull up video, but it does have a bit more info.
Cuz foos keep making the same mistakes and creating new ones
MrRicardoIrving he just watches me at the gym, covertly filming, goes home and breaks it down how wrong I am, and then films a new video.
He made a video like this before
U shouldn’t trust everything he said. He said a lot of Bullshit before. Srsly never stop thinking critical
Me : yawning
Jeff: with little more intensity
This comment made my day 😁
😂😂😂 right
🤣🤣🤣
😂😂😂😂😂😂
I've been doing pull-ups for a long time, but I learned some things with this video! Thanks!
Thanks for shooting this video, I appreciate the yseful tips and techniques to add more reps on the pullups bar. Recurring elbow tendonitis kept sidelining me, but took a long recovery and taking more rest days in between workouts. Can't wait to pull tomorrow.
Me: *doing something wrong*
Jeff: Wrong. You did it right.
Wtfff... 😂
lol
My favorite one😂
Well played
Hahahahahahahahahhaha
Me: exists
Jeff: This is killing your gains
EvilTaco you: dies
Jeff: this is why dying is killing your gains
Me: exists
Jeff: This is killing your gains
Me: *Shows picture of carrot cake*
EvilTaco: Goes to heaven
Jeff: This is killing your gains.
Can't stop laughing after reading the comments 🤣🤣🤣
🤣🤣
This explains why I’m having problems and even pain in my left elbow! Thank you much for this instruction and I will start doing right from tomorrow!
Thank you so much Jeff, I have followed this to the letter and what a difference it has made in my technique and pure enjoyment of performing the Pull Up properly. Cheers Terry.
me: takes a shit in the morning
Jeff: You are wasting your energy by dispersing the force outward because you dont engage your calves enough.
skaterfugater hahahahahha
Because engaging your calves lifts the makes the iliotibial tract pull on the glutes and increases the angle the pelvis and reducing the strain on the colon 😉 Hmmm, I wonder why I thought of this now 🤔
Me: peels a banana with my hands
Jeff: wrong! Engage your core!
Give us your way
😂😂😂😂😂😂
500th
Underrated comment
Lmao
The great thing about this video is that the tips mentioned just make sense from a logical perspective in terms of how the joints and muscles are placed during the exercise. Truly great information and undeniable.
bro you deliver your info so confidently and accurate. you're the best.
This guy has put so many hours in at the gym that he knows how to make a pull-up more complicated than my algebra homework
This will save you from injuries due imbalances
He's spitting straight facts. He knows his body so we'll he can explain things in full detail n make it understandable.
Very complicated, when I start my next attempt tomorrow I will have forgotten most of it 🥺😣
More gains per exercise for all you lazy asses( me)
@@birgitschenk9663 make notes+rewatch)
guys we need to protect this man at all costs, he's a national treasure
International
Universal
Some say he's the One Piece
He will lead us in the zombie apocalypse
Huhu
69, just started a couple months ago. Great tips here ( along with all the other videos). Moved up weekly: 2, 4, now 7 strict pullups with none of the bicep & elbow pain I experienced before applying these methods. I'll get to 10 soon.
Another AX video, another full page of notes. Thanks for all the help fixing up my injuries and compensations, Jeff and Jesse.
Wow, write this down in history, I got something right in Jeff's criteria. Pull ups ARE the first thing I do on back day. Forget about the 9 other things I do wrong, I feel good.
Yeh I thought that one was pretty obvious... Who the hell does them at the end? They are one of the hardest exercises to master and require a lot of energy - you'd think it would make sense to do them when you're fresh. My back is devastated after I'm done with my workout, I would hardly be able to do 2 pullups and I normally do 10 clean and controlled ones in my first set.
*Jeff hops off pull up bar*
Jesse: “I messed that angle up”
Jeff: “no worries, I’ve got a couple hundred more in me”
*hops on pull up bar again*
this comment deserves to be pinned..
Jeff's videos are so motivating. All I need is his wisdom in order to do a pull up, right?
Me: "The comments are gold"
Jeff: "I think you'll find its the latter"
Every piece of gym equipment should have a TV tutorial of this legend next to it 😂
Straight facts
me: "I am almost created. the sperm and the egg have united. the genetics have combined. I prepare for my first cell devision."
Jeff: "this is where most people mess up"
🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣
I like that you wrote "devision".. And really messed up xD
😂😂😂😂😂😂😂
And he's right; look at social media.
bahahaha
Great tip with pulling in. I also never thought about going for the 'chest' over the bar...Guilty! Solid tips. Thank you.
I've been stuck at 10 reps for a few weeks now. Went to YT for help, found this video and applied, Mr. Cavaliere's tips. I immediately got through my plateau with 12 reps and felt better control as well as better isolation in my lats!
I wish I had a wife that cared about me the way Jeff does
We all do bro. You're not alone!
Copied comment
I am convinced women are out to destroy us mentally.
Channel Zero One no lie
Sarah J it must be humans in general lol. All guys complain about the girls and all the girls complain about the guys
I literally have tears of laughing because of the comments hahahahaha
Ok
@@darealmeatball7833 They are
@@darealmeatball7833 ;)
U are easy to entertain
These comments are hilarious. Anyone who thinks otherwise has probably never smiled before, just like Jeff.
Good advice as always. My pull-ups sky 🚀 rocketed to over 3x's more pull-ups in just 4weeks. From 8max reps to 25max reps.
Great tips, thanks for all the useful and practical tips, I can't wait to try it out tomorrow!
*Goes to Take A Dump*
Jeff: WRONG
Yo chill. I literally just sat down
Lol funny thing is there is actually a correct posture for taken a shit and most people don’t do it 😂😂😂
The position you're talking about is fob squatting as what most people call it lol. I know.
Jeff: going for a dump is killing your gains!
I just got off the toilet, best exercise machine ever! lost 15lb in one sitting!
I don’t think many people realize how much effort Jeff puts into his videos, not only the video it’s self but the description to.
Not much. He actually likes to post the same video every few months
The dude has many subs I'm pretty sure he has a team that does that
As he repeats topics, he modifies them. Maybe amends a few things, focuses on a part of it, finds an additional mistake to add, posts based on trends from his clients, etc. The man does it how it should be. Plus a video may collect cobwebs otherwise.
Like I wouldn't have ever known to pull "in" while pulling down if he never posted this video to be suggested to me by RUclips. It's going to help !
This is it. This is the video that’s making me lock in harder then i ever have both physically and mentally. Thanks Jeff.
Thanks, Jeff. Your knowledge is much appreciated. I’ll incorporate it tomorrow ❤
Jeff: no matter what you do, it's killing your gains
Me: even If I'm doi...
Jeff: Jep
Me: you didn't let me finish my senten...
Jeff: finishing sentences is killing your gains too
You mean "finishing sent"
Should've used a wider grip 😅
Should have used that air to make gains lol
Less talky more lifty!
The absolute BEST real world advice for all levels - love your work man!
Jeff Thank You Very Much for the great Training Tips and also the inspiration. I will definitely incorporate them into my routine.
Jeff has literally changed the way I look at weights and working out. Even small tweaks here and there have helped in the long run. Bless your soul papa Jeff!!!
What I initially thought were small tweaks turned out to make HUGE differences in my workout and physique.
Fair play joe
@@petervaughan7961 it's the things many meatheads or gym heads over look. Sure lifting big weights is cool but body maintenance in the long run is better and smarter!!!
Joe mama I remember the first few months I was working out I didn’t know WTF I was doing. Now i can walk in the gym and know there’s very low chances of me injuring myself. To this day, I still see juiced up roid heads doing upright rows and I just laugh inside.
"What you should be doing is not doing that."
-Jeff Cavalier
😅😅👍
Haha
This made my day 😅😅😅
I was about to comment that... but then I got distracted from all the hilarious comments
666
It’s pull up day, so I watch this until I incorporate all the suggestions. Literally the best video I’ve seen (and I’ve seen quite a few) on the best techniques for pull ups.
Thankyou so so much for all that you share . You have helped me in so many ways. I have had shoulder issues for years and trained for years and have done many things in what I believed was correct form and they were not 🙏🏻
Me: Exists.
Jeff: Wrong!
Well your mom told you that
"existing is looking your gains"
@@machmaster1518 jokes on existing, I got gainz debt!
@@josemv25 Nope, not ever! I did get me regular doses of exorcism à la old school ass whoopings by way of whatever was at hand though, make of that what you will.
"Never do pull-ups-"
Say no more, friend.
Lol
The BEST video I have ever seen on pull ups. Been doing tons of pull ups since I was a young Marine 20+ years ago. I learned a lot here, thanks
I see how I have been hurting my shoulder by hanging down limp. I still need some rest, but when I am ready I will definitely use your advice. Thanks
And just like that, thousands of CrossFitters' heads exploded
Ha! Oh you mean I'm not suppose to use my feet and legs during a pullup?
Lol crossfit 🤣😂🤣
That aint pullup, thats kipping pullup!!
Lets kipp it up
@@ngiksan13 I eat kippers for breakfast. They smell a bit funny, but full of Omega 3
@@garrethbert lolzzz thats a good one, kipper fish 😂😂😂
Just tried squeezing my hands together while doing a pull-up and let me tell you Jeff was not kidding when he said you feel like your floating on air.
I'll try that on back day
I will try this today
I will try this one day
I'll try this
I will
Thank you! Sweet pull-up clinic. In all of my years having pull-ups as part of a physical fitness test I have never had as thorough a clininc as I just saw on your less that 12 minutes video. Amazing. I am passing this on to all of my Marine Corps family.
Jeff, your advice has brought be back to pull-ups after both rotator cuff repairs and I'll be looking into advice you have for other exercises as well.
Every school in the world with a gym or a weight lifting facility needs your entire videos and knowledge to be their primary focus on teaching the future generations of athletes.
Amazing, I’ve managed to make every single mistake except for the last one.
@athleanx Ive followed this advice [along with your other pull up advice] for about 2 years now. I went from 8 pull ups to 20 injury free. Thank you.
I was doing the 22 days program to double my pull ups and I watched this video and these tips did make my pull ups much easier. The first time I tried I got my chest to the bar and I had never done it. Tks for this tutorial.
The X in ATHLEAN-X™ is on Jeff's back muscles: 10:50
Girl: Twerking
Jeff: you doing that wrong
Would be cool if Jeff made an optimal twerk rep guide
XDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD
Was not funny.
Make sure your glutes go through a full range of motion
@@MealTeam6 funny, did laugh
Great list brother. Very thorough & thoughtful. Keep up the good work
Thank you so much for this video!! Last workout I couldn't do ANY pull-up, nevertheless I have some strength and I watched that video, applied suggestions and wow! I today did my first ever pronated pull-up! Thank you for all your work!
This was an interesting experiment. I did 3 pull-ups at every tweak (squeeze the bar, plug the leaks, elbows in front, etc). I lost track of how many total pull-ups but by the end of the video, my form improved tremendously and the pull-ups themselves felt stronger. I actually had gas in the tank on the last set without the band. I almost doubled my PR before failure! Thanks, Jeff.
Hey Jeff & the Athlean-X Crew. I would like to share my journey in regards to this video and as a way of thanking you for all your hard work!
To everyone taking the time reading this, I hope my story can inspire anyone who's trying or wanting to make a change.
In January 2019 I weighed over 105kg(232lb) at 180cm(5ft 11in) tall. I had no actual set goal to change my lifestyle at the time, but for some reason it happened in an unexpected natural way.
The first thing I did was changing my diet by avoiding carbs and focusing on healthy fats. Basically LCHF, however not as a strict short term diet with the sole purpose of losing weight.
More of a general lifestyle change where I simply did whatever I felt like doing, whenever I could and wanted to.
In combination with this change, I completely stopped drinking Alcohol. Even though I had been drinking almost everyday for about 2 years (I was a Scotch-collector).
Technically I could still enjoy a nice Scotch once in a while since it more or less contains no carbs if not zero (Depending on what kind).
Decided to 100% exclude Alcohol regardless and after just a month I started to get noticeable results, 'before' any exercising. (My wallet also thanked me).
This is where your channel/videos and especially Pull-UPs starts to play a major role.
I happened to have a Doorway Pull-UP bar in the entrance hallway from years back (never took it down for some reason) which I passed at least 50 times per day.
Because of my overweight and me barely moving around. I of course started to suffer from a lot of pain in my neck, shoulders and back as a result.
So to relieve some of the extreme tension and pain in those areas/muscles, I started to simply 'hang' from the bar once in a while to stretch (since I passed it anyway).
It helped relieving the pain/tension temporarily, but at the same time it made me realize how tragically weak I was.
Simply 'hanging' from the bar was ridiculously exhausting and I couldn't pull my self up even an inch, which was devastating.
However, the next several months I continued to hang from the bar everyday and tried to pull myself up towards the bar as if doing a normal Pull-UP.
Having lost about 20kg(44lb) at the end of May/beginning of June by sticking to my routines, hanging from the bar and trying to pull my self up.
I finally started to more or less reach the bar and it felt amazing! So I kept at it!
Then you uploaded "The Official Pull-UP Checklist" Video that I watched several times and followed the checklist meticulously.
At the end of 2019 I'd lost over 40kg(88lb) without counting the weight from muscle gain and now able to perform close to picture perfect Pull-UPs.
Today, with great joy and pride! I weigh in at about 67.5kg(148lb), having gained over 7kg(15lb) muscle weight by eating healthy and doing Pull-UPs.
I'm now able to do more variations of Pull-UPs e.g adding weights and progressively incorporating other muscle groups.
Without having the proper knowledge to build a solid foundation for good results and avoiding injuries. I wouldn't have come this far.
Your videos helped provide me with that. Which is why I wanted to share this story and to say: Thank you Jeff and the Athlean-X Crew for what you do.
Best wishes from Sweden,
- Nate
Thanks bud.
I appreciated a lot your comment.
Keep it up the good work 😊
@Wrecksheeps You have just one life. Don't ruin it with these things.
Don't look for your happiness in someone; there might be, but once that person is not present anymore, you feel like shit, and it's not worth it.
Everyone bornd with a unique special gift; find your own, grow it up, and let the World fuck itselves.
You're not alone.
@Wrecksheeps Has been said: "Better lonely than in bad company".
Be the best friend of yourself, be the best person you can be, and it's only up to you.
Cheers bud.
Stay strong 😊
This is awesome
You went from overweight to skinny, man. At 180cm you should be at least 70kg. I don't know how you can do even one pull-up this way. In high school I was 180/70, I was skinny, and was able to do like 2-3 pull-ups most...
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.
The other day my son asked me how to do proper pull ups. I didn't have a lot to tell him. I sent this to him. Excellent. Thank you
Me : Entering the gym with my left foot.
Jeff : *WRONG! Stop doing that.* Enter with your right foot, rotating those shoulders clockwise, squeezing your glutes and then enter.
The band technique is probably the most helpful thing ever.
Yes, that's a good idea
Prem Nag Reddy Somireddy or you can replace with jumping pull up as the drop sets, that’s how I do👌💪
That helps a lot. I’m significantly heavier than I used to be but my strength is mostly in tact and I did just do a couple of reps with these pointers and I’m a lot better than the last time I used my bar. Thank you 🙏.
Got it all clear and well understood. Best coach ever honestly guys . Thanks Jeff
Jeff is the best!
No comparisons. Always surprised at how much knowledge we get for FREE on this channel! Major Respect!
Me: Twist a doorknob to open my bedroom door
Jeff: Wrong we hardly ever stretch out our wrist and by overly supinating you are killing your biceps!
Jeff I am new here. I am so impressed with your technical knowledge and professional presentations! Thank you. I am learning a lot from watching your tutorial videos. William
Thank you for this, I achieved my first pull up a lil over a year ago, but need to tweak it with these tips, thank you!