How to Do 15 PULLUPS OR MORE in a Row (GUARANTEED!)
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- เผยแพร่เมื่อ 19 มิ.ย. 2024
- 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.
How to Do More Pullups - athleanx.com/x/more-pullups-now
Subscribe to this channel here - bit.ly/2b0coMW
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.
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.
If you’re looking for a complete program that will help you do this, head to athleanx.com via the link above to get our Pull Up or Shut Up program.
Remember to subscribe to our channel here on youtube for more videos on how to do more pullups and the proper pull-up form.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). - แนวปฏิบัติและการใช้ชีวิต
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giveaway.athleanx.com/ytg/15-or-more-pullups
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Published less than 30 min ago and it's already not working....?
Yeah. Its just to get traffic through his site
@@pippifpv Do they actually ever give out codes or is this essentially false advertising? :(
Any suggestions to keep me safe with abdominal hernia? I still want to exercise, but have to be careful with anything that causes internal pressure.
@@metamoepThey do, I won a program about 1-2 years ago.
Being able to do pull ups is such a satisfying feeling!
Mountain biking injury messed up my lap now I'm unable to do many used to love banging them out with a plate hanging
Because many people can’t do a single body weight pulls.
Exactly
Idk.. I'm very skinny and I'd say I'm pretty weak. Without any training I can do 8-10... With a bit of training last year I managed to do 18 in a row. Do I feel good about it ? Not really. I still look like shit. And I didn't notice any muscle gain when I went from 8 pullups to 18...
@@gytispranskunas4984 if you think lat pull-downs hit your back better I’m sure those will work. If you can kick out 18 pull-ups you should be doing weighted ones. If nothing works it’s probably just a poor mind muscle connection.
This guy is GREAT!!! I am 70 years old and in very good shape but could not do a pull up. I followed Jeff's advice to not pull straight up but back away or pull back from the bar a bit when pulling up. FINALLY I did a pull up today!! Thanks Jeff!!!
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
Thanks for doing the timestamps!
👍
Thank you for the help.
Thanks 😊
Thanks
I'm stuck at 6-8 with pull-ups, even with all these tips. But they are what helped me to get there in the first place, so great advice, as always.
My max is 16 but I tried that last year. Haven't tried it since then. Keep grinding. Gotta probably throw in some negatives, weighted and maybe some pyramids and ladders... I'm hoping to hit 20 next time I try
you might lack pulling strength where you feel every pull up is relatively hard to get to the top and thus you are simply building strength endurance or you aren't fully recovered, so you might need more rest days than you think. i was stuck on 8 pull ups in a row for a year, but as soon as I rested more than 2-3 days between my full-body workouts and took 4 days rest consistently instead and focussed on strength with a 5x3 on weighted pull ups, once i got to 24kg pull ups, bodyweight felt light and easy and i could do 6 easily for a warm up, its been working ever since
ive come up with my own theory that you have one opportunity for the 1st adaptation to an exercise which occurs after 4 days of rest and you must do everything you can (e.g sleep decently 7/9 hrs a night, eat right) to ensure consistent progress, then if you are overtrained, you have a 2nd opportunity of adaptation after 8 days of rest and this will remove any fatigue, i dont know if this is true, but it seems to be for me at least
i think you were able to achieve these 8 pull ups in a row because it is not requiring too much strength and so you dont need to be FULLY recovered as you are doing something light and if you were fully recovered you could add maybe 1 or more reps every time, depending on how light the exercise is. pull ups are hard and i have found i can only improve by 1 rep when fully recovered
a mistake ive made is doing explosive weighted pull ups and whilst my strength has continued to increase, the weight would go airborne and then smack back down and it has caused me to feel a horrible feeling in my arms, so please dont do them explosively, but with a controlled fast-ish speed
there is a video by Renaissance Periodization adressing your issue. I believe it's called "do more pullups now"
@@youssefabaraakdi7910 I do a good amount but mainly weighted. I haven't been doing regular ones lately. Gonna start going no weights soon.
What helped me was adding weight when I could do 3 sets of 6-8
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!
once I got that mind muscle connection, I went from 20-25 to 10-15 lol
Does Billy Gibbons know you have his car?
Follow the fibers. Know the way your Lats are formed. For me, when I learned this, that pull became envisioning having my elbows follow the arc of the range of motion of my lats. It took a while for my rep count to come back up, but at least they look clean af now.
im wondering if you get a good muscle mind connection just with normal exercises compared to people who use it for a real sport/competition
shoulder blades together chest up as if ur bench pressing and pull ur chest to the bar then go down slowly really keeps tension on the lats for me entire time
Jeff, this is one of the best videos I have ever seen on doing pull ups. Thanks for all of the tips and your continued focus on helping the community. There is a reason you have over 13 MILLION subscribers!
For most of my life I've been a dedicated rock climber and chose a very different path with my workouts. A few serious injuries later and age (58) and I find myself in the gym taking weight training seriously for the first time in my life. I discovered your vids several weeks ago and have poured through many in your collection... and every one gets a thumbs up! Far and away the most instructive and complete set of exercise vids I've found, so a huge thanks for all the work you've put into these high quality videos.
Jeff is the reason I have finally had consistency. Bro is informative, motivational, genuine, however also authentic, honest, and stern. Can't thank this man enough for truly changing not only my excise/eating habits but also my mindset/lifestyle. Jeff literally gives you all the knowledge you need and at the same time makes you hold yourself accountable. Thank You Jeff 🙏stay safe and healthy everyone 🚫do not give up 💪 YOU got this ! ! !
I’m almost 43 and i can get 21. I use a reverse C body style (2:45) wIth my feet out in front of me and my glutes and abs clenched. Jeff is right. It works.
Great video. I love how you keep the science in the workouts. Always teaching to work smarter while pushing yourself harder.
Best take away for me is plugging those energy leaks...When you originally mentioned something similar to this a while back (I think it was squeezing the glutes during overhead press) I incorporated that same energy leak awareness to all of my exercises, including pullups. Complete game changer for everything. Get tight and everything gets better.
Had an Shoulder injury and now after 6 month it’s getting better and better. Yesterday I startet doing pull ups again. I did it with conter weight on a tower but it felt great. Your vid’s are very helpful und motivating!
I weigh 275lbs, my whole life I've never been able to do pull ups or chin up, but I've also never tried hard either. Last year I decided that needed to change. I started building up my strength through traditional curls and rows. Then I decided while at work I would use the forklift I use as a make shift lifting station. I would grab the cage overhead and start pulling my weight up off the chair. Then it got easier. Now I can do multiple partial reps and do a single full rep. It's an awesome feeling knowing I'm moving my body weight!
Good job
Fvck yeah! 💪🤘
Always good advice. You're my go to guy when I need to study technique.
Hey Jeff, The tip with putting the elbows out was a mini game-changer for me. It’s amazing what such a little change can do. Never heard that one in other videos. Thank you.
Jeff as always man, thanks a million, free content at in this depth is crazy, thanks again
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.
Already saw this advices a couple of years ago and it was a big improvement for me. Masterpiece, thanks for the update 👌
Thank you so much. I have not seen these tips anywhere else. This is the absolute best youtube channel!
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.
this is the most detailed pullup form video that the world needs THANK YOU! Been looking for something like this forever
Great guidance. Given in record time per usual. I have been denying the true need to be able to pull my own weight up. It’s like running… use it or lose it. I’ll train with this goal in mind.I have been at least doing some of these guidelines naturally. Thank you. Such skill you have.
I pumped out 25 yesterday. But trust me, when you're doing semen retention it's way easier to pump them out.
Day 1 today btw, not failing this shit ever again. Gotta hit these pull ups and level up 🙏
@@mfanelondlovu932 did u fail
This is great. I always seem to plateau on pull-ups. It will be good to apply the science🙌🏾🙏🏾
i used to be able to do 12 reps in a row, now i'm struggling to get 10. the main reason is i had been avoiding pull-ups for a few months after an injury to my left hand. i've been meaning to take a step back and re-evaluate my technique. this video drops just in time. thanks Jeff!
Weighing around 192 lbs pull-ups have always been the hardest exercise for me. So thank you for all the tips, Jeff!
Thanks mate. Great advice, you break it down with steps and the language used is nice and simple. 👌🏼
Good points! Especially the first point regarding how to initiate the pull-up process.
4 months post op from labrum surgery and working on getting pull ups back. I’m at 2-3 right but will definitely use this and hopefully see some improvements in the next couple months
Nice video Jeff, i love bodyweight excercises, thanks for making videos for us too, the calisthenics guys.
Just turned 33 I've been doing pull ups,for the last 5-6 years, I remember messing my shoulder up when doing 2 pull-ups years ago, now I do 3 sets of 25reps incorporated with other workouts really makes your whole workout session tougher and makes you a lot stronger
Great tips as always, thanks Jeff.
Wonderful advice as always Jeff 👍 Thanks again
Started the year off being able to do three. Doing 15 consecutively every time now, some days I can do 17 but then my next set are terrible. My goal is twenty. That was my new year's resolution, 20 nice, controlled seemingly effortless pull ups and I'll be happy.
How did you progress so much?
@@aleksandrsmatiss6469 consistency / stubbornness / patience.
@@rui_si how much do you weight? I gained 10kg and I'm stuck at 12 reps for half a year...
Just curious: Did you add weight? If yes, how much at which point?
Happy New Year 2024 Jeff & crew! You are the man!
Excellent analysis and presentation! 🎉 Thank u for posting ! I am going to try this now to achieve them ...has been so hard being bottom heavy 😪
Outstanding video brother!!!!
Best fitness channel on TH-cam...hands down. THANKS
Love the tips.. thank you. Super clear... I'm going for it!
Thanks Jeff, for all the years of knowledge
This is like your other post dead on and extremely informative great tips thanks
Excellent advice as always, this channel never misses.
💯
Pullups need more attention - thank you Jeff.
All the tips are correct. I learned these through years the hard way - adding monster weights forces to use correct form and movement pattern.
Godam, I must've been making every mistake there was. I've got back tonight so I'll incorporate all of these and I can almost feel the improvement already just thinking about it, thanks for this. Can't wait
maaan.. I'm always learning sometihng new. Thanks jeff! Going to try this in the afternoon. happy 4th!
Love love love this video! Also I cannot emphasize enough the importance of negatives, and isometrics once you reach fatigue!
They seem Excelent tips and i haven't been doing pull ups this way.I will try them and see if i can improve. Thanks.
Great tips. Thank you!
Excellent advice! Thank you sir
Thanks for the tips.. really helped me a lot.. I am over 230lbs, so I also use a resistance band to help me out
Awesome info 💪🏻 !
Always entertaining and educational
Thanks Jeff for the tips. I'm going to try them today in training.
Last time I had pullups in my training about 3 years ago. On Saturday i decide to start this exercise and reach my peak (17 reps). And today Athlean-X gave me video :) Thanks!
Fantastic video! It's pullup day for me tomorrow. I will apply all of this. I've not been doing it as you say in any of your points
Great video!! 🙏🏻
Thank you for this!
awesome video, thanks so much, I was making some of those mistakes.
A Million Thanks Jeff, 😊
Done my 1st Pull up .... Oh god the feeling ...its damn awesome..
Thanks, these type of vids are the best
I’m good at pull-ups. Up to 20 in a row but tip number 4 was new to me! Thanks for the video. Always watching to see how I can improve.
10x10 hear at 200lbs bw , took long time to get here
Wow that first bit leaning back man that changed everything for me it feels good… I finally feel I can progress.
Amazing as usual ❤
good videos bro, please make a video from the worst to the best exercises for forearms and calves so that this list is complete
Great advice, Jeff. Thanks
Can you make a video on how to do a muscle up, there is struggle with the technique more than with power or strength to do it.
Thanks
Best channel for the past 5 years !
Perfect video with perfect timing 😁
Great job explaining this, thanks
NO B.S", science backed training is absolutely correct. Thanks . I'll. give this a go this morning at the Y. Am 75 yrs old and that is the number of pull ups I will hit this year. (I hit 68 when I was just 60 yrs old.) Your methods and elimination of Mistakes will be a welcome relief.
Good technique advice, thanks.
I "plugged my energy leaks" and I instantly am able to do more pullups! Can't wait to try the rest of the tactics!
Looking forward to trying this in the gym. Thanks!
Great advice! Thank you!
Great tips!
I started adding weights to the pull-ups last August. I was only able to get about 3 with 25lb. Today I am on 35lbs for around 4 reps. Will check out these tips next time to make sure I am on the right track. Thanks for the video.
I was stuck at 7-8 pull ups for so long and these tips pushed me to 12! Thanks!
awesome video, going to follow all those step because I am obviously doing them wrong, great video my friend 💪 👌 👏
I like how Jeff is doing all of the reps live and getting progressively more out of breath: I am still far from 15 but the experience of a human being (although super athletic) getting tired out of them is appreciated and somewhat motivational.
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
Remember to maintain the right form too
This is a super how to? Love it!!!
Being able to do a pull up is my goal. I started my WEIGHTLOSS/muscle building journey/Body Composition journey at 389lbs. I'm down to 359 right now and have seen great gains in muscle mass and great losses in body fat. Anytime I have a question about moves or supplements, I come here first. Thanks for sharing your knowledge.
Great Video. Good Stuff.
These tips are awesome
Awesome tips 👍
nice video as always
You and Calisthenics family have been a godsend for pull-up help. Thanks, Jeff! I had a question but don't remember... oh well lol
Thanks for the great video gonna try this next time in the gym
Thanks for the tip!
Thanks Jeff making the adjustments 😊
U empower us everyday u r truly an inspiration
Congratulations for the great video
Pullup my favorite exercise n i want to improve a lot on it so this video was a god send and I’m saving this to remind myself of the details
Such quality information
i've been relearning how to do chins, I'm 51 and havent done much for years, i use rings on straps attached to a chin bar and i start sitting on floor feet against wall and do this exact movement but with much less weight, you can vary how much you straighten up at the hips to vary the tension on lats...feels good....rings on straps means they can swing all over the place, the hands aren't connected rigidly , just feels amazing.
Really helped increase my numbers, especially consider my shoulder injury had me feeling I could never do pull-ups properly again. 🤘
I’m 28 and been working out regularly for 7 months. Went from 229 to 194lbs and I’m edging closer to getting that 1 elusive pull up. Been decreasing the weights on the assisted pull up machine and now at around 28kg of weight assistance.
My ideal weight is 175 and hopefully once I reach that I will be able to do multiple pull ups.
Keep it up bro. Let us know when you got it!
Just a tip, using bands for assistance rather than an assisted machine is almost always better. Using bands allows you to go through the motion of a real pullup, whereas the assisted machine is essentially a different movement. It will still build pulling strength, but if you have some bands they're going to be better to help you get to that pullup.
Yeah if I hung an extra 50kgs off me, I wouldn't be able to do pullups either. 😬
Assistance bands work killer 10x10 with bands
@@thepastaratSeconded. Pretty sure Jeff recommends same on another video somewhere. Another go of thing with the bands is they come in different thickness, so you can adjust easily. Sometimes I’ll use a range of bands during a workout, so I can squeeze more reps out.
good tips, specially the leg position, attack line and elbow placement
Muscle-up progressions, Jeff 🙌🙌
Thanks Jeff - Useful advice - I suck at pull-ups