GUESS TO WIN! My back is still sore… How many pull-ups did I have to do to get all the shots for this video? Comment below and the first 10 people to guess the right number (or the closest ones to it) will get enrolled into a BWS program for free! Winners will be chosen tomorrow!
0:30 Grip of about 1.5x shoulder width 2:37 Core engaged before and during the movement 3:48 Don't lose form and roll your shoulders at the top 4:57 Do enough pull-up volume
By far one of the best fitness channels in TH-cam. Always on point, no unnecessary talking, actual research and no BS or overselling. Great job Jeremy!
Hi Jeremy, following your pullup tutorial video, after ~8 weeks of practice, I just did a real pullup (no assistance) last week!! Thank you so much. I'll keep practicing using your tips in both videos and improve pullup game. Grateful for the amazing videos - I've watched lots of tutorials before but wasn't able to form a workout plan to actually work on it, but with your pullup workout plan, I succeeded! :D
1. Use proper grip width(slightly wider then shoulder width) 2. Keep core engaged before and during movement 3. Don't loose form and roll shoulders at the top of range of motion(pull chest towards bar) 4. Do more pull-up volume( more total repetitions, more sets with less reps) Great video as always!
1) Grip slightly outside of shoulder width 2) Engage core by starting with legs straight as possible and crunch urself into this C-position (3:20) to engage your abs 3) keep shoulders back and rotated(4:30) think of getting upper chest to the bar. Dont try to lean your head forward 4)not enough volume or practice.
I increased my pull ups from 12 to 19 by simply dedicate a whole day to pull ups and do about 100 in total, using three different grips and not maxing up each set. Did it for a month a couple days a week and boom, i got 19!
Duc97 with max of 12 in the beginning, I did 10, 8, 6 and then 5 or 6 every other set. Don’t max it up. You can do even 2-4 but don’t rest too much. Change grips will help too
Duc97 no I can’t. And it’s strange. I think I need to work on my technic. Anyone who does 12-14 pull-ups should be able to do at least one muscle up. Are you?
When I started to engage my core while doing pull ups, I felt like my lats became the main muscle worked. If you see gymnasts doing pull ups, this is exactly what they do. It's that often forgot "hollow body hold" and the pointing of the toes that gets the core engaged during pull ups IMO. Also, they do a ton of pull ups and they often have strong and developed back, shoulder, arm, and ab muscles. Nice, informative vid as usual, Jeremy!
@@TimothyLeeMSOTCPT as far as I want to do this, my pull up bar is just not high enough to straighten my feet on the lowest point but I do still engage my core each rep (Dad made it but since I'm tall and the ceiling outside is limited, it cannot be adjusted any further)
@@laughingd4518 I guess you can always try to do something similar to an L-sit pull up but those are super hard! But yea, since you're tall, you just gotta work with what you have.
@@TimothyLeeMSOTCPT I'm incorporating L-sit pull-ups once per week as a substitute for my regular pull ups 😄 I workout 4 times a day and I vary my exercises for each workout session so I also do chin ups for pull ups substitute 😁
1. **Grip Width**: Use a medium grip of about 1.5 times shoulder width. A too wide grip shortens range of motion and increases the risk of shoulder injury, while a too narrow grip shifts more emphasis to the forearm muscles. 2. **Core Engagement**: Before starting your pull-ups, engage your core muscles and maintain a "C" position throughout the exercise. This provides stability and enables your lats to pull with more force. 3. **Maintain Proper Form & Lead with the Chest**: Keep the shoulders back and externally rotated as you ascend. Before initiating the pull, pull your shoulder blades down and back so that your shoulders move away from your ears. During the pull-up, lead with your chest, aiming to get your upper chest or collarbone to the bar. This ensures a back-dominant pull-up. 4. **Volume**: Perform enough volume of pull-ups as the strength correlation between pull-ups and lat pull-downs is weak. Use methods like pull-up negatives, additional sets, or more sets with less reps per set to accumulate more pull-up volume. 5. **Correct Execution**: Choosing the right exercises is important, but executing them correctly is key to maximizing growth. This includes using the right grip width, maintaining core engagement and form, leading with the chest, and doing sufficient volume.
I actually tore a ligament in my forearm once from doing pull-ups (waaay too many of course) with a narrow grip as well. So yes I can say from personal experience 1:53 is correct. Thanks JE
What I truly love about your videos is that you are not just talking from your own experience, you also read and show a lot of studies, real studies, so you create a very secure sense of learning for the viewers.
Man i'm impressed not only by the production of this video but it's also so well explained AND he's not like 'trust me on this' but backs this all up with scientific data! Well done and thank you for this.
Lockdown was a blessing in disguise for me cause during the lockdown I did the first ever pull up of my life and I'm so proud of it all that is left is to increase it to 10 before November...
@@Robkyle277 man, it is a work in progress. Don't be taking the wind out of his sails. He's trying, which is way more than I can say for half of the lazy, un-motivated losers out there. Keep it up Swapnil Karmakar.
So, grab the bar at shoulder width, and where your pinkies are--put your thumb right on the edge of that spot. Pause at the grip demo, 00:38 mark, to see it. Excellent video, as always. 👍👍
I started out with max 6 pullups in march and now i can do max 15 pullups in one set. Keep it up guys you will see progress if you keep at it for 6 months!!!
Ay man, I don't know if you'll see this but I couldn't do even 5 pull ups then I saw your video about doing kneeling cable pull downs and eventually I worked up to doing 150lbs for 15 reps and my pull ups sky rocketed from there. Now I'm able to do 16 in a single set! Just wanna say thanks and your stuff works!
This is definitely not the hardest body weight exercise out there. It took me about 2 months to go from 0 reps to 8 reps (knocking out x8 20kg weighted pullups now). Practice them every other day (pull-ups, hammer grip and then chin-ups) and you will be in muscle-up territory in no time.
Well full body ups would be harder bc u do a pull up and then push the rest of ur body up. Also that might be the hardest body weight exercise, idk about exercises in general. Also Jeff cavalier would be upset that u didn’t say face pulls are the best exercise
Jeremy, I always find your videos to be very informative, thoughtful and helpful. I was a Marine before I became a Nurse. I can say first hand that these tips are very helpful. I used to be able to manage ~34-36 pull-ups back in my hay-day. At some point during school, I injured some back muscles and haven't really been able to do that many pull-ups since. These videos that you've provided have been invaluable. With your SCIENTIFIC based approach, I've gotten my core back into good shape, and now I'm back up to >14 pull-ups over the last 4 months, without injury. Thank you again. I recommend you to all of my buddies & co-workers. 👍 You're doing a lot of good work here my friend. 🇺🇸👨⚕️ Please don't change a thing.👌
thank you so much for this video!! i didn't know what was wrong with my pullups but could tell they looked bad. Turns out I was just losing form at the top. I've been waitnig for something like this soooo long, thank you again! Your videos are so helpful!
I've been trying to improve my pull up game for years now and have not been able to do it no matter what. This is the first out of literally hundreds of videos that I've watched on the topic that makes a ton of sense to me. This was extremely well done. I'm only halfway through the video but I had to stop to write this comment.
pull ups are definitley one of the staples for building a strong back and upper body. the grip is a crucial element and defintley see that wide grip alot in the gym. great video and these tips are very usefull
There are two points: 1. The grip width depends on the biomachanical differences between each body. 2. Having a strong grip, or doing a slightly overgrip will make the pull ups easier.
2:40 if the core is engaged it is impossible to control your shoulders to be pressed down as you said in mistake #3. Also this creates hollow body position which shifts the attention away from the back muscles to the arms. So this is not bad if you are doing chin ups. But is bad during pull ups, so to solve this you need just to flex the abs and the glutes to activate the core to and you should focus on pulling the bar towards your chest with your elbows.
Yeah. Hollow body pull ups I feel less strong. Pull ups finally clicked for me when I started doing chest to bar, almost like a reverse row. It's really just impossible to not have the core engaged in a pull up.
@Dan Don Narrow or wide grip should not have any differences, as you’re mainly using your back muscles to do the pull ups, not your forearms. To train forearms dead hang is a good exercise... 😉
@@kwok_lee Wrong. If it fatigues your muscles then youre stressing them enough to adapt. So yes, narrow grip is good for forearms (although it wont help much with pull ups for the other mentioned reasons.)
First time I tried doing pullups properly, I was astonished at how much my core was working to keep me into position. Feels great when you have proper form.
I just started doing pull-ups for the first time and will definitely keep these tips in mind (I took notes on my phone while watching)! But also, I have a serious question: I'm 6'6 and cannot straighten my legs or else they will just hit the ground. I can just do the "C" positioning with my body but sorta fold my legs back so they don't hit the ground right?
It's okay if u don't straighten ur legs (since I have same situation as u but just a 'lil smaller at 5'11) as long as u engage ur core and maintain proper alignment of ur arms and back, it is still effective
YES! This is such an important cue! I made a video about pull ups for back training like a week ago. I was planning on detailing this further in another video.
I really loved your video man, seriously! After watching a lot of calisthenics thecnic videos, I definetly would choose yours. What I like the most is that you use the most recent scientific evidence, and that you can simplify best articles in a few minutes video explaining everything perfectly. Great content, keep going! Here you have a new fan! 💪😁
I have a love/hate relationship with pullups momentarily. After months of constant training, it seems I'm just stuck with 12 reps (with chinups it's 14). Seems next to impossible to get past those numbers, and I'm been stuck here probably for 8-9 months now. Training 3-4 times a week (sometimes few easy sets on rest days too), with added weight of 5-25kg, without weight, short sets, longs sets, different grips etc. Doing also L-sit rope climbs to give my back a bit different stimulation. But nope. It does seem its now a lot easier to do those sets of 5 reps and you can do them more than before, but maximum amount seems hard to grow bigger. Ideas?
1. Grip width slightly wider than shoulder width, 1.5x shoulder width too wide puts shoulders in compromised position and shortens rom which decrease back involvement, too narrow increased forearm pronation and make forearms limiting factor and less back engagement. 2. Engage core, more stability in body and lower back and lats can pull with more force 3. Keep shoulders back and down throughout whole rep, externally rotated so lats stay engaged. Lead with chest 4. Strength correlation b/t lat pulldowns and pull ups very low because different muscle activation, do more total pull up volume. Do more negatives or assisted with band or do more total reps and sets by decreasing reps in each set.
@@cybertime4143 Didnt try it long enough to find out before I got injured through sports. I just remember it taking a lot longer to do but not as stressing.
didacticely well structured and evidence-based recommendations! you tackled actually all the important points, esp the last one regarding ppl struggling to only manage 3-5 reps. Recap at the end is cherry on top! well done!
I've got good pull-up form. I use scapula retraction from bottom to top. But recently I watched some full planche tutorial and they mentioned doing pull-ups as a good exercise to improve the planche. That confused me because there is no protraction in a good form pull-up. But I found out here are 2 variations of pull-ups: hollow pull-ups and arched pull-ups. Looks like hollow pull-ups are more beneficial for things like front lever and planche.
I just want to ask you one thing Jeremy; are chin-ups a good alternative to pull-ups because many studies show that both of them activate lats to a similar degree. And second thing; for chinup, is a medium grip like pull up better or shoulder width grip?
Yes, many scientific studies also show that the pull up and chin up had almost SIMILAR Lats activation (Chin ups got an average activation of 82 whereas pull ups got 85). But, the chin ups activated the biceps and chest more then the pull up and the pull up activated the lower traps significantly more then chin ups. But, considering that how easy are chin ups are can be done 3x or maybe 4x more then pull-ups; the chin up is definitely a more functional exercise. Hope it helped!
This was a well done video. You clearly respect the viewers time and focus. Information dense without being stressed or pushed. Very well done. This video had an engaged core and proper form.
I was doing too many flex hangs, shoulder impingement, had to stop for 6 months, so now starting all over, lesson learned, don’t rush, if ya feel pain you know is bad , stop
Body weight HAS to have an effect on the amount of pull ups people can do. Strong at 250 vs Fit at 145 makes a HUGE difference in the ability to do the movement.
It’s muscle to fat ratio so basically the lower your body fat is the easier the pull ups are that’s why you usually see the ripped guys doing the most pull ups because they’re pulling muscle they can activate rather than fat that’s basically just loose weight
I am a bit confused. At 2:10 the reason for the grip recommendation is based on pulldown studies but later on it is mentioned that pulldown strength doesn't correlate with pull-up strength (5:23) due to different muscle activation patterns. Am I misinterpreting this or do we have to question if grip width recommendations can be drawn from pulldown studies? No hate at all, maybe someone can explain?
The pull-up bars are so short at my gym, that my legs are always hitting the floor. Sadly, I can't engage my abs nor straighten my legs as said in this video.
Get a pair of gymnastic rings and lower them so that your feet touch the ground. Control how much your legs assist. This way, you can work the movement with less load, and you'll do a full bodyweight pullup in no time.
In April I couldn’t do any, so I bought a resistance band and started to use it, after about a month I did my first body weight pull up. Now after 6 months I can do 8
I can do 3 pull-ups max pre pandemic but when gyms opened this september I can't even do one, anyways thanks for the advice I definitely will add it again to my back workout hopefully can do 5-10 by end of the year.
Done properly, pull ups are probably the best upper body exercise you can do... in my opinion, of course. They train a TON of muscle, and can build a lot of the musculature that is both functional and aesthetic!
Another thing I'd like to share. Find inner vertical BALANCE that runs through your spine. This helps one focus on using both arms with EQUAL pressure. It helps develop lats and delts that do not look overdeveloped on your dominant hand/side.
I’ve been doing grease the groove for pull-ups Day 68 and my max at beginning was 2 reps now my max is 10 strict reps. I’m at 6 sets of 6 reps throughout the day currently. I’ve estimated that from 2 max strict reps to 20 max strict reps it will take me at least 6 months of grease the groove pull-up training. To add full reps to pull-ups it takes a long time .
GUESS TO WIN! My back is still sore… How many pull-ups did I have to do to get all the shots for this video? Comment below and the first 10 people to guess the right number (or the closest ones to it) will get enrolled into a BWS program for free! Winners will be chosen tomorrow!
You've helped me immensely
❤️
100 weighted pull ups 💯
How to reduce fat plsss
A solid 34
30
7:02 quick recap of the entire video!
👍
Thanks!
Thank you sir, you are a legend
Yhn
0:30 Grip of about 1.5x shoulder width
2:37 Core engaged before and during the movement
3:48 Don't lose form and roll your shoulders at the top
4:57 Do enough pull-up volume
Dope. I had jusr typed this comment for myself
@@musclegaining2058 great minds think alike
Thank u so much
By far one of the best fitness channels in TH-cam. Always on point, no unnecessary talking, actual research and no BS or overselling. Great job Jeremy!
Exactly, its why i subscribed
Hi Jeremy, following your pullup tutorial video, after ~8 weeks of practice, I just did a real pullup (no assistance) last week!! Thank you so much. I'll keep practicing using your tips in both videos and improve pullup game. Grateful for the amazing videos - I've watched lots of tutorials before but wasn't able to form a workout plan to actually work on it, but with your pullup workout plan, I succeeded! :D
Good shit bro 💪🏽
Did you really came here after 8 weeks
@@reinaldomartinez13 its a girl lol. Brahette
@@b0leg23bro can be for both genders
Damn 8 weeks? pull-ups really are hard for girls lol, good job though
Perfect timing for this video thank you Jeremy !!!
Agreed
You took the words right out of my mouth
same
Jeremy doesn't know your life, man!
today is my Day 1 of this i will come back in 30 days Subb of you wil see prog.
1. Use proper grip width(slightly wider then shoulder width)
2. Keep core engaged before and during movement
3. Don't loose form and roll shoulders at the top of range of motion(pull chest towards bar)
4. Do more pull-up volume( more total repetitions, more sets with less reps)
Great video as always!
1) Grip slightly outside of shoulder width
2) Engage core by starting with legs straight as possible and crunch urself into this C-position (3:20) to engage your abs
3) keep shoulders back and rotated(4:30) think of getting upper chest to the bar. Dont try to lean your head forward
4)not enough volume or practice.
I increased my pull ups from 12 to 19 by simply dedicate a whole day to pull ups and do about 100 in total, using three different grips and not maxing up each set. Did it for a month a couple days a week and boom, i got 19!
Thanks, I'll try it out too maybe. Been stuck at 12 - 9 - 6 (3 sets) for months!
Duc97 with max of 12 in the beginning, I did 10, 8, 6 and then 5 or 6 every other set. Don’t max it up. You can do even 2-4 but don’t rest too much. Change grips will help too
@@AlexAlex-uq2lh are able to perform muscle ups now?
Duc97 no I can’t. And it’s strange. I think I need to work on my technic. Anyone who does 12-14 pull-ups should be able to do at least one muscle up. Are you?
The most valuable advice in these pro trainer pull up vids is to not go to failure so you can increase your reps. I would have had NO idea to do this.
Jeremy’s videos always make me think 👌🏼. Appreciate the research-based perspective!
Back Guy should watch this video
lol
Ouch
Then make a basically videoxabout jeremy? 😅
back guy doesn't need to do pullups
Thanks a lot, now I understand why my forearms are always on fire while doing pull-ups. Stuck at 8, will see how much I improve in next 1 month
If you’re goal is to thicken your forearms however then a narrow pull up may not be bad.
When I started to engage my core while doing pull ups, I felt like my lats became the main muscle worked. If you see gymnasts doing pull ups, this is exactly what they do. It's that often forgot "hollow body hold" and the pointing of the toes that gets the core engaged during pull ups IMO. Also, they do a ton of pull ups and they often have strong and developed back, shoulder, arm, and ab muscles. Nice, informative vid as usual, Jeremy!
Where do you point the toes?
@@RyeCA I point them downward and try to keep my feet together.
@@TimothyLeeMSOTCPT as far as I want to do this, my pull up bar is just not high enough to straighten my feet on the lowest point but I do still engage my core each rep (Dad made it but since I'm tall and the ceiling outside is limited, it cannot be adjusted any further)
@@laughingd4518 I guess you can always try to do something similar to an L-sit pull up but those are super hard! But yea, since you're tall, you just gotta work with what you have.
@@TimothyLeeMSOTCPT I'm incorporating L-sit pull-ups once per week as a substitute for my regular pull ups 😄
I workout 4 times a day and I vary my exercises for each workout session so I also do chin ups for pull ups substitute 😁
1. **Grip Width**: Use a medium grip of about 1.5 times shoulder width. A too wide grip shortens range of motion and increases the risk of shoulder injury, while a too narrow grip shifts more emphasis to the forearm muscles.
2. **Core Engagement**: Before starting your pull-ups, engage your core muscles and maintain a "C" position throughout the exercise. This provides stability and enables your lats to pull with more force.
3. **Maintain Proper Form & Lead with the Chest**: Keep the shoulders back and externally rotated as you ascend. Before initiating the pull, pull your shoulder blades down and back so that your shoulders move away from your ears. During the pull-up, lead with your chest, aiming to get your upper chest or collarbone to the bar. This ensures a back-dominant pull-up.
4. **Volume**: Perform enough volume of pull-ups as the strength correlation between pull-ups and lat pull-downs is weak. Use methods like pull-up negatives, additional sets, or more sets with less reps per set to accumulate more pull-up volume.
5. **Correct Execution**: Choosing the right exercises is important, but executing them correctly is key to maximizing growth. This includes using the right grip width, maintaining core engagement and form, leading with the chest, and doing sufficient volume.
I actually tore a ligament in my forearm once from doing pull-ups (waaay too many of course) with a narrow grip as well. So yes I can say from personal experience 1:53 is correct. Thanks JE
What I truly love about your videos is that you are not just talking from your own experience, you also read and show a lot of studies, real studies, so you create a very secure sense of learning for the viewers.
If an enhanced bodybuilder ever starts acting up, i’ll challenge him to pull ups
Lol European war 4 💪🏻
Reported for honesty! 🤣
Then you haven't seen Andrew jacked
Bruh pro bodybuilders can do a lot of pull ups even with their weight
@@T2P661 He's referring to the overgrown / steroid ones, that can't actuate their biceps.
Man i'm impressed not only by the production of this video but it's also so well explained AND he's not like 'trust me on this' but backs this all up with scientific data! Well done and thank you for this.
Lockdown was a blessing in disguise for me cause during the lockdown I did the first ever pull up of my life and I'm so proud of it all that is left is to increase it to 10 before November...
yo dude that's crazy! keep up the good work!
@@fuminocchi4533 thank you so much bro!! doing regular exercise had so much positive impact in my daily life.
@@swapnilkarmakar3299 grow a pair
@@Robkyle277 man, it is a work in progress. Don't be taking the wind out of his sails. He's trying, which is way more than I can say for half of the lazy, un-motivated losers out there. Keep it up Swapnil Karmakar.
@@Robkyle277 thats what he's doing growing a pair of all those muscles good advice you should start a channel.
So, grab the bar at shoulder width, and where your pinkies are--put your thumb right on the edge of that spot. Pause at the grip demo, 00:38 mark, to see it. Excellent video, as always. 👍👍
I started out with max 6 pullups in march and now i can do max 15 pullups in one set. Keep it up guys you will see progress if you keep at it for 6 months!!!
nice work!
Ay man, I don't know if you'll see this but I couldn't do even 5 pull ups then I saw your video about doing kneeling cable pull downs and eventually I worked up to doing 150lbs for 15 reps and my pull ups sky rocketed from there. Now I'm able to do 16 in a single set! Just wanna say thanks and your stuff works!
i find it hard to hold the "pulled down" shoulder position at the top
Practice scapula shurgs to strengthen the hold and possibly your lats / teres major for stability if needed.
This is the hardest exercise but the most beneficial if done correctly.
This is definitely not the hardest body weight exercise out there. It took me about 2 months to go from 0 reps to 8 reps (knocking out x8 20kg weighted pullups now). Practice them every other day (pull-ups, hammer grip and then chin-ups) and you will be in muscle-up territory in no time.
Literally no where near the hardest exercise. Not even the hardest back exercise, at all.
just wait til you reach the realm of one arm chinups/pullups, it took me forever to bend my elbow
Well full body ups would be harder bc u do a pull up and then push the rest of ur body up. Also that might be the hardest body weight exercise, idk about exercises in general. Also Jeff cavalier would be upset that u didn’t say face pulls are the best exercise
@@dustinwrye I can't do it if the bar is too high up.
Form is everything! Thanks for the video!
It is too frequently glossed over in most tutorials. This was awesome.
Definitely one of the best pull up videos I've seen. Awesome!
Jeremy: How to get more gains from your pullups.
Me: how bold of you to assume I can do any...
😂😂😂😂
Facts but his last pull up video really helped me not gonna lie
Your name makes this all the more hilarious
@@goodvibestv5380 oh yeah lol 😆 🤦♂️🤦♂️
One rep is more than none
Jeremy, I always find your videos to be very informative, thoughtful and helpful.
I was a Marine before I became a Nurse. I can say first hand that these tips are very helpful.
I used to be able to manage ~34-36 pull-ups back in my hay-day. At some point during school, I injured some back muscles and haven't really been able to do that many pull-ups since.
These videos that you've provided have been invaluable.
With your SCIENTIFIC based approach, I've gotten my core back into good shape, and now I'm back up to >14 pull-ups over the last 4 months, without injury.
Thank you again. I recommend you to all of my buddies & co-workers. 👍 You're doing a lot of good work here my friend. 🇺🇸👨⚕️
Please don't change a thing.👌
thank you so much for this video!! i didn't know what was wrong with my pullups but could tell they looked bad. Turns out I was just losing form at the top. I've been waitnig for something like this soooo long, thank you again! Your videos are so helpful!
I've been trying to improve my pull up game for years now and have not been able to do it no matter what. This is the first out of literally hundreds of videos that I've watched on the topic that makes a ton of sense to me. This was extremely well done. I'm only halfway through the video but I had to stop to write this comment.
Pull up bible
What do you mean?
Your videos are awesome. The info, the pace, the editing, everything. Thanks for these
pull ups are definitley one of the staples for building a strong back and upper body. the grip is a crucial element and defintley see that wide grip alot in the gym. great video and these tips are very usefull
Jeremy always posts when I need it the most! I was doing these today
There are two points: 1. The grip width depends on the biomachanical differences between each body. 2. Having a strong grip, or doing a slightly overgrip will make the pull ups easier.
Wow your videos are not even filled with BS and straight to the point. You got yourself a new follower!! Thank you!
2:40 if the core is engaged it is impossible to control your shoulders to be pressed down as you said in mistake #3. Also this creates hollow body position which shifts the attention away from the back muscles to the arms. So this is not bad if you are doing chin ups. But is bad during pull ups, so to solve this you need just to flex the abs and the glutes to activate the core to and you should focus on pulling the bar towards your chest with your elbows.
Yeah. Hollow body pull ups I feel less strong. Pull ups finally clicked for me when I started doing chest to bar, almost like a reverse row. It's really just impossible to not have the core engaged in a pull up.
I just did my first unassisted pull-ups last week using tips from this video. I can do 3 right now. "Yo Adrian!"
Uploaded before I did my back workout. Helped a lot thx
The most valuable and informative at the same time simple and reliable video regarding pull-ups I have found on the youtube so far. Thanks.
If you grip the bar too narrow and you do a lot of pull-ups, your forearms becomes even thicker than your legs (1:52)
Popeye clearly shows that your forearms are the only muscle that matters
@Dan Don Narrow or wide grip should not have any differences, as you’re mainly using your back muscles to do the pull ups, not your forearms. To train forearms dead hang is a good exercise... 😉
💯 ☝🏼
@@kwok_lee Wrong. If it fatigues your muscles then youre stressing them enough to adapt. So yes, narrow grip is good for forearms (although it wont help much with pull ups for the other mentioned reasons.)
@Dan Don If you want to train your forearms, put a towel on a pullup bar and use it as a grip.
First time I tried doing pullups properly, I was astonished at how much my core was working to keep me into position.
Feels great when you have proper form.
I just started doing pull-ups for the first time and will definitely keep these tips in mind (I took notes on my phone while watching)! But also, I have a serious question: I'm 6'6 and cannot straighten my legs or else they will just hit the ground. I can just do the "C" positioning with my body but sorta fold my legs back so they don't hit the ground right?
It's okay if u don't straighten ur legs (since I have same situation as u but just a 'lil smaller at 5'11) as long as u engage ur core and maintain proper alignment of ur arms and back, it is still effective
How much do u weigh. Pulluos at 6"6 are hard. Perhaps consider crossing your legs
@@Solivigant. Like 190lbs or so. They’re pretty hard because my arms are so long!
Thanks for those very clear tips followed by a good summary. Very nicely and clearly delivered without the hype and shouting.
No body else has ever pointed out this bad habit.
YES! This is such an important cue! I made a video about pull ups for back training like a week ago. I was planning on detailing this further in another video.
Almost 2.9M subs. Nice work Jeremy. It's a solid channel.
Awesome science as always Jeremy - many thanks.
I really loved your video man, seriously! After watching a lot of calisthenics thecnic videos, I definetly would choose yours. What I like the most is that you use the most recent scientific evidence, and that you can simplify best articles in a few minutes video explaining everything perfectly. Great content, keep going! Here you have a new fan! 💪😁
I have a love/hate relationship with pullups momentarily. After months of constant training, it seems I'm just stuck with 12 reps (with chinups it's 14). Seems next to impossible to get past those numbers, and I'm been stuck here probably for 8-9 months now. Training 3-4 times a week (sometimes few easy sets on rest days too), with added weight of 5-25kg, without weight, short sets, longs sets, different grips etc. Doing also L-sit rope climbs to give my back a bit different stimulation. But nope. It does seem its now a lot easier to do those sets of 5 reps and you can do them more than before, but maximum amount seems hard to grow bigger. Ideas?
this could be due to forearm gripstrength not growing?
not being able to grip the bar for long enough
Not enough rest or food to allow muscles to grow
1. Grip width slightly wider than shoulder width, 1.5x shoulder width too wide puts shoulders in compromised position and shortens rom which decrease back involvement, too narrow increased forearm pronation and make forearms limiting factor and less back engagement.
2. Engage core, more stability in body and lower back and lats can pull with more force
3. Keep shoulders back and down throughout whole rep, externally rotated so lats stay engaged. Lead with chest
4. Strength correlation b/t lat pulldowns and pull ups very low because different muscle activation, do more total pull up volume. Do more negatives or assisted with band or do more total reps and sets by decreasing reps in each set.
pull ups are my fav workout
Thanks for teaching us how to maximize pullups. 💯
The 10 sets of 3 reps trick sounds very interesting. Rn I'm doing 3 sets of 5 to failure just like the example. Very curious to see the new results
Did it work for you?
@@cybertime4143 Didnt try it long enough to find out before I got injured through sports. I just remember it taking a lot longer to do but not as stressing.
@@PlatinumSan Ah man ..best of luck with your recovery dude
@@cybertime4143 Thanks man
didacticely well structured and evidence-based recommendations! you tackled actually all the important points, esp the last one regarding ppl struggling to only manage 3-5 reps. Recap at the end is cherry on top! well done!
This information was exactly what I was looking for! Love your content! Thank you Jeremy!
I've got good pull-up form. I use scapula retraction from bottom to top. But recently I watched some full planche tutorial and they mentioned doing pull-ups as a good exercise to improve the planche. That confused me because there is no protraction in a good form pull-up. But I found out here are 2 variations of pull-ups: hollow pull-ups and arched pull-ups. Looks like hollow pull-ups are more beneficial for things like front lever and planche.
I just want to ask you one thing Jeremy; are chin-ups a good alternative to pull-ups because many studies show that both of them activate lats to a similar degree. And second thing; for chinup, is a medium grip like pull up better or shoulder width grip?
Chin up is better for lats and biceps.
Pull up is better for upper back muscle and lats.
Check out Calimovement’s channel, they did a video on alternative grips. They found out that narrow grip for ”Chin-Ups” was better.
Calimovement pull ups vs chin ups is the video
With a chin up a shoulder width is better, pull up a slightly wider grip as u saw on the vid
Yes, many scientific studies also show that the pull up and chin up had almost SIMILAR Lats activation (Chin ups got an average activation of 82 whereas pull ups got 85). But, the chin ups activated the biceps and chest more then the pull up and the pull up activated the lower traps significantly more then chin ups. But, considering that how easy are chin ups are can be done 3x or maybe 4x more then pull-ups; the chin up is definitely a more functional exercise.
Hope it helped!
This was a well done video. You clearly respect the viewers time and focus. Information dense without being stressed or pushed. Very well done.
This video had an engaged core and proper form.
Where'd you get that tank top bro? You've been rockin that for years lol, I want one.
This is the most helpful pull up video tutorial I've seen on youtube so far ..
Wanna learn how to do more pull ups? Just keep doing more...I’m not even joking
I was doing too many flex hangs, shoulder impingement, had to stop for 6 months, so now starting all over, lesson learned, don’t rush, if ya feel pain you know is bad , stop
Body weight HAS to have an effect on the amount of pull ups people can do. Strong at 250 vs Fit at 145 makes a HUGE difference in the ability to do the movement.
It’s muscle to fat ratio so basically the lower your body fat is the easier the pull ups are that’s why you usually see the ripped guys doing the most pull ups because they’re pulling muscle they can activate rather than fat that’s basically just loose weight
Larry wheels can do like 25 pull ups
Jeremy your presentation was excellent. You were clear and concise. The supporting pics (graphs) were very persuasive.Thank you.
Alvin
Working towards the demon back like Baki Hamma...lol!
*Baki Hanma.
My pull up bar came in like a month ago. And these were the exact questions I was asking myself. Incredible.
I am a bit confused.
At 2:10 the reason for the grip recommendation is based on pulldown studies but later on it is mentioned that pulldown strength doesn't correlate with pull-up strength (5:23) due to different muscle activation patterns.
Am I misinterpreting this or do we have to question if grip width recommendations can be drawn from pulldown studies?
No hate at all, maybe someone can explain?
I didnt understand that
Andreas Kastner yeah he was referring to muscle activation, tbh the small things don’t matter that much, just use a grip that feels best for u
At 2:10 , shows only lat pull down's grip recomendations, not about to pull up
Yep. He does this a lot
I don't think he's wrong in the recommendation but he's definitely cherry picking
@@tommymack3210 My comment or what Jeremy explained?
A brother who incorporates research papers into videos is an easy sub, great work bro!
The pull-up bars are so short at my gym, that my legs are always hitting the floor. Sadly, I can't engage my abs nor straighten my legs as said in this video.
Do an L-sit or find a suitable branch in the forest! I think you can find something that you can hang full lenght from if you want to
lukasdubb Ty
@@immersiveparadox Same here
@@lukasdubb L sit makes it 10 times harder most of the people lack mobility and core strength to get in the starting position
Paresh Bhanushali If you can’t do it then don’t do it
I was actually just about to look this up before you posted. Great vid Jeremy!
This is like "pull-ups is killing your gains" except I can't do any so no gains are killed.
Get a pair of gymnastic rings and lower them so that your feet touch the ground. Control how much your legs assist. This way, you can work the movement with less load, and you'll do a full bodyweight pullup in no time.
Or use a resistant band under ya feet to assist you for a few weeks.
In April I couldn’t do any, so I bought a resistance band and started to use it, after about a month I did my first body weight pull up. Now after 6 months I can do 8
Mark Carson Thanks man I appreciate it!
I can do 3 pull-ups max pre pandemic but when gyms opened this september I can't even do one, anyways thanks for the advice I definitely will add it again to my back workout hopefully can do 5-10 by end of the year.
Gotta say your videos are so helpful!! So glad i found this channel!!
Great to see! Hope you're making good progress!
Mistake #2 is arguably the biggest mistake in any exercise actually.
Any? Even bench? There are exercises where you actually need the opposite.
nvmffs yes!
@ Have you done hyperextensions for your lower back?
nvmffs not as a dedicated thing, but probably as part of some other movement. I follow Jeremy’s program.
Mr. Ethier always bringing Heat and in detailed fashion. Kudos to your sir!
this guy has probably never lost an argument
He did
To my Doc
Brilliant video. I appreciate you taking the research and making it functional.
Pro tip, imagine using your elbows as hook and use pinky finger to feel your lats more.
Great summary of the most common mistakes (that I too did after many years of training) and the effectiveness of different volume strategies 👍
Agreed!
I’m stuck with 35 pull ups in one set. With proper form
Impressive!!
Hmm....it seems that you have a problem.....😉
How many sets are you doing
Mario Turkalj How?
Tunicht Gut 2 sets 1st set for 35 reps & 2nd set for 25 reps.
I've been doing many mistakes when it comes to the technique. Thanks alot for the vid
Done properly, pull ups are probably the best upper body exercise you can do... in my opinion, of course. They train a TON of muscle, and can build a lot of the musculature that is both functional and aesthetic!
Comment for the algorithm
Another thing I'd like to share. Find inner vertical BALANCE that runs through your spine. This helps one focus on using both arms with EQUAL pressure. It helps develop lats and delts that do not look overdeveloped on your dominant hand/side.
Meanwhile I’m stuck at 2 pulls 😭😂
Don't worry. Keep doing them. I once couldn't do 1! Now I can perform 12, though aiming for higher reps. Increase the sets as said in this video.
I wanna do 1 :(
I’ve been doing grease the groove for pull-ups
Day 68 and my max at beginning was 2 reps now my max is 10 strict reps.
I’m at 6 sets of 6 reps throughout the day currently.
I’ve estimated that from 2 max strict reps to 20 max strict reps it will take me at least 6 months of grease the groove pull-up training.
To add full reps to pull-ups it takes a long time .
He looks like an old Indian woman
🧢
You really helped when you detailed initiating the movement with the scapula, a whole new muscle mind connection now, thank u!!
This might very well be the most informative pull-up video I’ve ever seen
Thanks man. Your videos are always helpful.
Arched-back or hollow-body. You mix them together, but actually you should choose one of them.
Thank you Jeremy! I'm having all the mistakes. Will fix them )
Amazing♥️and patiently explained
Love these vids! Super informative without droning on.
Knowledge is power
For me, you are a great coach.Thank you very much
What an excellent, evidence-based discussion.
This video is amazing, thank you for your insight!
Smart Jeremy! You always have good idea. We need to use those ideas on our channel too
Possibly the best fitness channel on youtube.
I agree with everything except the core engagement part
Great tips bro good looks !!!