1. Hand placement 0:21 2. Look up 2:05 3. Straight legs / Uncrossed 3:27 4. Widen up the grip 5:23 5. Cut the eccentric phase / push yourself down 7:48 This video is amazing, it's funny how even without watching this video I realized these mistakes and corrected them by myself, this video just made me feel more focused on my training and that I'm on the right path! Thanks Michael!
Agree with all of them except the last one. Do NOT push yourself down! You will have to expend energy to do this and expend energy again to reverse the motion at the bottom. Plus, it has been shown in multiple studies that training eccentrically makes you stronger in the eccentric specifically. So you are both missing out on the chance to increase your strength in this area, and blunting your ability to use the eccentric better in the future. EDIT: In fact, if you want to train so that your eccentric phase isn’t the limiting factor, so weighted negative pull ups. Get a bench and start from the top and try to descend as slowly as possible. Eventually you will not have any problem doing the eccentric on traditional body weight pull ups.
1. Yes, good. I figured out myself years ago 2. No. Its a cheat. Better if you practice pull ups to your chest. 3. Yes. Biggest fault is the x legs(you have to use your core muscles allway simetric! 4. Yes, wild is harder, but you will use more back muscles, not 'just" biceps. 5. If your pull up is controlled, you won' t fall down, but you push you back(like racers use gas and break pedals together)
I dont think the people complaining realize that these are tips to get MORE REPS. this is like a study guide to pass a test. I appreciate your tips man keep it up
Yeah I get that. For people looking to get their numbers up, this is good. Personally, I'm more interested in full range of motion and clean form. I will definitely be uncrossing my legs though. I am guilty of doing that but to be fair my legs cross having straight legs not bent.
@@drunkmexican814 The reps are in fact clean. You could argue that it's a little bit off (compared to the strict collarbone-to-bar form that bodybuilders use) but then again, this is high rep calisthenics. It's not about maxing hypertrophy or having beautiful form, it's about functional strength and true muscular stamina.
Hi, thank you. I recall getting up to 20 pullups in 8th grade. Last year at 75 I couldn't do one. Pushup neither. Now after having a stroke on my 76th birthday in October, with physical therapy advice and beginning with learning on kitchen counter I have gotten to being able to do a few pushups, working on it daily. And I manage to do a negative pullup now and subscribed to you 'cause you're obviously the man to inspire me to be able to do pullups
Keep it up, Kai. All power to you. If you want some unsolicited advice, I bet you could really benefit from taking 20-30g of collagen peptides every day before you go to bed.
Coming from an old Marine, train chest to bar rather than chin over bar. Obviously for PFT you need chin over bar, but train the range of motion of chest to bar to protect that spine. Consider long term health over PFT score. Also, do not cut out eccentric phase furring training, only during the test.
Pull-ups became so much easier when I stopped crossing my legs. Watched a video on this many years ago, and sure, pull-ups are still a tough exercise in general. But that little tweak makes a ton of difference. Great pointers, will definitely incorporate these into my pull-up sessions!
I’ve been following you now about 6 months and I went from doing zero pulllups to doing 100 pushups a day (4 sets of 25)… i tested myself today and could do 40 straight
@@PaintingwithEnrique Despite not being able to lose weight due to working 70 hours a week, I've managed to work enough with one of those Walmart pull-up bars to get to 5 1/4-1/2 pull-ups per set. I can't get past 90 degrees (I might not be able to until I drop 30 pounds), but just getting to doing sets of partials is a big improvement.
@Rey Joestar that's awesome. It's such a great exercise instead of lifting weights. As long as you don't do it to the point of injuring yourself, you really feel strong in the shoulders afterward. Right now I'm doing half pull ups and hangs but my body weight is just too heavy too get from 90° the rest of the way up.
did you enlist >..i was 1st lt 74 to 78 ...yes pull ups and chin ups are a big deal in the Corps .....mix in 2 x a week ...swiss ball hyper extensions ...step ups knee cap height ...pushups ....and keep your aerobic fitness high ...and I will add .....drink lots of water ...especially before the hikes ...and take the salt tablets ....UHH RAHH ...Semper Fi.
As someone looking foward to enlisting in the Marines when I turn 20, this video will be greatly beneficial to me and many other future servicemen and women
I'm looking to enlist in the British army so these tall tips will go along way to improve my own confidence to complete phisically demanding Training. Thanks a lot for the help!!!
i flew from 7 to 20 pull ups in 2 months via a beautiful discovery. After your normal pull up workout, do 3 sets of this exercise: hold 10 seconds all the way at the top of the bar, then 10 seconds half way down (elbows at 90 degrees), then 10 seconds at a dead hang. rest off the bar for 30 seconds or so in between sets. from what I've seen after experimenting with different workouts in the past few months(well after getting to 22 pullups), I've found that barbell rows do not help nearly as much as cycling 1 arm dumbbell rows and bicep curls after your normal pull ups. Hope this helps some other kids in the DEP who needed some workouts, from one novice to another.
Great advice. I am all about pull ups and push ups for my strength training. I am currently at 50 pull ups in a row at age 60, with the goal of getting to 60 in a row to match my age. My advice is remove all extra clothing, gear, boots/shoes; cushioned grips to prevent skin tearing and calluses; look up instead of extending the neck at the top; neutral (perpendicular) grip to spread pull between the biceps, pecs, and lats; arch chest up to engage pecs more; also train with foot raised push ups and plank ring pulls for more pecs and scapular muscle engagement; intense cardio training (hill repeat bicycling for me) because it becomes cardio/blood flow limiting at high reps, lower BMI to 23 or lower (excess body fat and over developed glutes and quads are a hindrance); hyperventilate before; deep breath and hyperventilate with each pull up; two sets to failure training with one minute rest (I am currently at 50 and 30 reps); strength train every other day and intense cardio on the off days (i.e. don't over train and avoid tendonitis); add an extra day of rest before personal record attemps or competition; high quality protein; gelatin (Jell-O) for joints, tendons, creatine synthesis, and improved sleep; pre-workout beet juice or beet chews for nitrous oxide blood flow endurance.
@@Gabriel_JudgeofHell My post was 10 months ago and I have made progress since. I blew past my goal of pull ups to match my age and am currently at 65 body weight. pull ups in a row. I have found that I need to change things up when I plateau. When I stalled at 50 body weight pull ups, I added a 20 lbs weighted vest starting at 40 pull ups but progressed to 46 weighted pull ups and then got to 60 body weight pull ups to match my age (single set every other day). Currently I am up to 65 body weight pull ups (at age 61), 10 second arm shake off the bar, and then a 2nd set of 20 body weight pull ups. I do a lot of cardio bicycling, I significantly lowered my BMI, and all of my pull ups and push ups are to failure. I don't think most go to true muscle failure and instead stop at only moderate discomfort. The world record is 651 which is 10 times what I can do, so not sure why my numbers seem unrealistic to you.
Post a video its not too difficult. UA-cam live, cloud service ect. Not that I necessarily doubt u but would use it as motivation. I'm currently 59 and and want to present myself the gift of 20 pull-ups for a 60th birthday. Started with 11 pull-ups from just weight lifting. Spent at least $100 on equipment such as 2nd pull-up bar on bathroom door (greasing the Grove method) bands and other apparatuses
Thank you brotha!!! Went from a solid 15 reps to over 25 with practice and instilling these tips! No more concerns about dropping points on the PFT for pullups (:
Thank for the tips. My kids are competitive gymnasts in Texas. They saw this and will add these tips into their daily pullups, so they can increase their numbers in gym competition against their teammates. They said they still want to do slow ones for max strength, but thank you for the speed tips. PS...my son would love to do 50 in a minute at bootcamp, but he's only 12 yo yet. Big Thanks to you guys!
Hey everyone! I hope you get something out of these videos. More to come! Please leave some constructive criticism/ideas for future videos! Thanks for the support!
Thanks for talking like a normal person and not using USMC lingo! As someone who used to wear those cammi’s I appreciate it and wished I’d known these tips (along with many other physical fitness tips) while I was in!
Michael Eckert good post Sgt, I’ve been doing and helping Marines with PFT pull-ups since 82. Best video I’ve seen unfortunately a lot of your viewers could not comprehend the difference in PFT pull-ups for score and doing strict pull-ups for strength and muscle development? I thought you made it very clear. Not your fault, you can’t fix stupid.
@@adonygrapes that ain't right to refer to him as "the woman" the man's put his life on the line to serve us in the united states military..for our freedom I SUPPORT OUR MILITARY ONE THOUSAND PERCENT AND WOULD FIGHT TO THE DEATH FOR OUR MILITARY WHICH IS WHY I SHOULD BE IN THE MILITARY BECAUSE I'M WILLING TO PRETTY MUCH DIE FOR ANYTHING EVEN SOMETHING AS SLIM/SILLY AS A PERSON DISRESPECTING OUR SERVICE MEMBERS 😠🙄😤🤬👎👎..!!
It is great to get tips from a pro who does not look like hulk hogan. It gives me hope that we can build strength without putting on tons of mass. Thanks for the tips and good luck to all on the journey to cranking out more push-ups as they get fitter!!!
Great video breakdown Marine! I'm an army war veteran and I'm so inspired! Thanks for the tips bro! This will definitely help me on my pull up and my chin up journey. Thanks for your service Marine!
Tip #1 Hand placement. Tried it today as described and it delivers the exact benefits you claim, why didn't I know this years ago?! I'm probably going to lose the calluses on my palm from this change. Thanks!
I GRADUATED FROM THE PHYSICAL FITNESS ACADEMY in 1971, Quantico VA. My record was 43 done in boot camp. I climbed the rope in high school gymnastics in 3.9 seconds and performed on the high bar. EXCELLENT presentation. Had I known everything you taught today way back when I think I could have come close to the record. The only thing I would ad is there is a rhythm you need to get into in order to kip your way up to the bar in the last attempts. If you push your stomach in and out with a slight more arch to your back you will bounce off the bottom and up to the top a little easier. Try that the next time you compete.
I can't do pullups my entire life. 3 weeks ago, I decided to change it. I start to do australian pull ups and practice holding my hangs for a minute. While hanging, I trained my scapula to retract. Have been doing it for a while with different things tho, like push ups, core training, and of course I never skip leg day. Back then, I can only do 3 clean australian pull ups. Now, I could do 8 clean australian pull ups. That is some tangible progress. And I am not gonna stop now. I will definitely learn perfect pull ups, and then muscle ups, and one armed variations of pull ups. Gotta keep up the momentum!
Im 33 years old so not a youngster and I could barely hang 10 seconds let alone a single pull up at the start of corona. (I had an insane shoulder injury for like 5 years) Not even a year later I can easily do 20+ pullups in 10 minutes without being sore the next day. And I also gained 10kg/22lbs of mass in the same time. Just keep practicing!
Thank you so very much young man for showing how to do "pull ups" and other types of exercises correctly. For the life of me and I,'ll never understand why didn't they show us this and other types of exercises in grade school. Can you imagine what we could have looked like when we get to high school or college? Damn! But any way Sir, I really thank you so very, very much. God bless you. Adios.
Forever grateful for your tip on handplacement. I couldn't train at some point due to the pain caused by the pinching of the calluses. I never had this happening again since watching your video!
It's important to know that these tips are for those who want to be able to do more pullups in number, like competetively. 2 of the tips cuts down the range of motion which is counterproductive if you want to get stronger. If you are trying to get stronger and this is just part of your workout, don't go for the range cuts just for the extra reps, instead do less but full range pullups. This video is primarily not a beginner's guide to easier pullups, more like a guide to more pullups (which is if you don't have to do a certain amount of pullups for your job, exam, etc. shouldn't be your goal, quantity over quality). Still a useful video, thanks!
@Koen 145 too much fat on my body¬ enough strength and consistency to do more. When i was in the military at my best condition, i could still only do about 5-7reps.
putting your legs together and just a little bit forward for engaged abs + contracting your calves along with your quads will help alot too, because the body works best without energy leaks, and having as much muscles involved as possible, as a unit.
@R Cruz It's the same idea as why you keep your glutes activated and press your toes into the ground with flexed quads for a pushup. Having a rigid and tense body makes it much easier to apply force externally and not have energy get wasted into your joints. What's easier to move, a 25lb plate, or a 25lb sandbag? And my man, if flexing your calves makes a noticeable difference in energy usage for you, do some calf raises
You should preface this with “here are some tips to pass a pull up test” vs improving your pull-ups in a training session. Here is the difference: tips 2-4 make the rep easier; chin up = shorter Range of Motion, wider grip = shorter ROM. Making a movement easier doesn’t make you stronger or more proficient. Crossing the feet is debatable. However you can lock your lower body and extremities more rigidity will make your movement more efficient; behind, in front, or dangling straight down. If you train with a weight belt and cross your legs and push into the weight (taking out the slack from the chain) you create whole body tension and the repetitions become much easier. The only practical tips were 1 and 5.
He says multiple times that this is to increase your pull-up count, not that it is good for workouts. He is talking about getting a higher PFT score specifically
But he never said this was to improve your pull up. He said this was to make doing pull-ups easier. It's all about reading and listening. His title says nothing about improving your pull-up it says how to make it easier and in the video he also says "For my Marines" before he goes on to explain that this is to help make doing pull ups easier for the Marines trying to get a higher score on their PFT.
I really appreciate the information and demonstration in this video - very useful. I'm just getting back into doing pull-ups / chin-ups, so I'm glad I found this.
Wowwwww. 2 Tips I'm picking up! 1. I thought a wider grip will be much harder to do because you're moving your hands away from the body, thus less leverage and more energy used. I guess I'm wrong. 2. Decrease "hang time". Gonna try these new tips and hope to increase my pull ups with ease. :-) Thank You, Sgt!
Some of these tips seem more for competitive style of pull ups. All the other tips are good in general when doing pull ups. Tip 2 aka goose neck is cutting range of motion and considered cheating to some people. Tip 5 like you said is not good for the joints so people generally should not do this at all.
He described in the video that these tips are only for competition or a physical fitness test. I think only the first tip would actually be helpful for regular exercise.
Yeh but he's a Marine so it makes sense for what he's training for. Marines aren't concerned with peek contraction of their lats, controlled eccentric using the stretch of their muscles, and gaining strict control or anything. They're just trying to clear an obstacle, and optimizing the movement to make it as easy as possible makes sense since these kinds of cheats and shortcuts could save you a ton of energy if you had to climb over something on deployment. Even for other athletes or casual trainees, it's a good idea to practice and learn the most efficient variation of a movement instead of always practicing the strict versions. Also goose necking is bad yes, but lifting your chin and looking up over the bar without craning your neck forward is actually a great tip. Our body tends to want to move in the direction we're looking. Looking up helps us lift our chest up more and gets our lats in a better position to initiate the pull.
Kas J keep reading EMG studies & see how well that works for ya. Closer grip uses more elbow flexion, hence the biceps are working harder. Pretty simple to understand if you know basic physiology.
@@FitnessMotiv8 my lats are my best part mate ;) . And I never do wide grip. Atm at 24 direct strict pull ups at 210+lbs. Because every study even Phdrs like Mike say activation in lats is the same but ROM is shorter. Also wide gives more shoulder problems. I see 0 reason to go wide. Look at my channel you can even see my lat flexion while doing bench presses 300 for 6.
@@FitnessMotiv8 no but you do say that lat activation it goes down by a significant amount when grapping closer. Which isn't true at all. Because every studie on this subject says that is stays practically the same. But closer is more ROM and not bad for shoulders. Even anecdotally when you take me for example it shows that you're wrong. I recommend going a little wider them shoulders and try to pull up towards your chest. If going a little wider feels better. Do it. But to wide, again, gives 0 benefits, smaller ROM and way more problems.
Michael- I got as far as Tip 1 and have to say a big thank you. That nasty 'pinch' is always the reasonI fall I off. I've never seen it pointed out before. Genius. Can't wait to get back in the gym. Thanks again sir.
These are great tips for getting max reps. However, I would like to say, focusing on max reps hindered my progression in calisthenics overall. There are so many variations of pullups that were ignored when I just focused on max reps. When I stopped training for max reps and spent more time focusing on form and contraction, I saw strength improvement, body felt better, body looked better, etc.
Totally agree. It's important to understand that the not all of the tips in this video are for achieving the perfect pull-up, but are coming from a previous world record holder (for the maximum number of repetitions in 60 seconds) with the sole goal of increasing the number of repetitions for competitive purposes. Some of the tips in this video - like - proactively accelerating the descent (stressful to the joints), looking up all the time so that the chin passes the bar early (stress on the neck), shortening the distance the body has to be pulled up by widening the grip (small range of motion) etc, are not ideal for the average athlete looking to maximise strength, conditioning and aesthetic benefits. If we want maximal strength, development and aesthetic benefits, the golden rules are - full range of motion, proper e-centric phase, controlled unhurried pace and mind muscle connection (focusing on proper form and muscle contraction). Some of the tips are great for everybody though (in my opinion) - like the ones for adjusting the grip to avoid pinching and not crossing the legs 👍🏻
I’m 13 and want to go into the Air Force when I’m an adult. I normally powerlift but I have added in some running and body weight exercises. I can do 11 dips as of now, but my pull ups are at 3 lol. I’m trying to get to 10. And then progress from there.
Like video learned something today I’m 58 years old and all my life I have been doing pull ups wrong this video would definitely help me out thank you God bless
Thanks for those 5+ tips ! I did 23 dead hand pullups when I was in college, but now being in my mid 60s its hard to get much over 8 or 9, though I also have 30 pounds more weight than 40+ years ago.
Real fitness, lots of people train without functionality. Many avoid this excercise because of it's awesome difficulty. Marines even prisoners live by pull-ups. Great tips!
I have always wondered why I don't see many people in the gym doing pullups or dips. These people are strong as fuck but yet cannot do bodyweight exercises?
Semper Fi Brother... thanks for sharing. You're helping out an old broken Marine. Injured both shoulders in a fall and getting back to pull-ups is definitely necessary. Part of therapy is hanging now as well as negatives. If you get the chance to do a video with tips for someone like me it'd be much appreciated!
Great video mate. Tip #1 is really great - this crosses over to barbell. Tip #3 - people cross their legs to create torque in their core - but as you say totally non-functional - when you're deadlifting, OH etc your feet pressed into the floor creates the torque. Amazing record btw, impressive as f**k! Namaste x
No way! Straitening our your legs will allow you to feel your core way more. Trust me. I started my pull-up journey less than a year ago (starting at 0) and now I’m at 17. Straightening out your legs and keeping them together really helps with core activation. It allows your body to plug the energy leaks. Watch a Jeff Cavaliere (AthleanX) video on pull-ups. He almost always gives the tip of straitening out your legs while keeping them together. You have a lot more stability that way!
Crossing your legs has the same effect as pushing your tongue to the roof of your mouth(don't believe me try it your reps will either go down or be more difficult). It has to do with muscle fiber activation. When you tighten other muscles in your body your brain sends out a signal for more muscle fibers to activate. This actually allows you to generate more power but because you are using more fibers than necessary you are using more energy than you otherwise would so it consumes the sugar stores in your muscles more quickly. That is why your reps go down. You are actually doing a better rep work-out wise, but you won't be able to do as many. Don't believe me? Consciously press your tongue to the roof of your mouth next time you work out. It is way more grueling.
actually, calithenics movement has made a great video about the difference of two. crossing the legs activates your whole posterior chain and therefore makes it easier for some. athlean-x is on the straight legs side, saying it eliminates all energy leaks
You are absolutely correct about keeping your legs straight. In Iraq climbing over walls was something that I hated. Because not sure if the other side of that wall was clear. But having the strength to be able to pull yourself up and look over the wall was a must. But if the wall was too tall, we would take a smaller guy and have him step on someone’s back.
Don't forget to engage your lats too. If you squeeze your lats together you'll find yourself 1-3 inches closer to the bar at rest depending on the size of your body. Imagine trying to hold a baseball between your shoulder blades. It could be a bit of a workout on its own for people who aren't used to engaging those muscles but if you train them and get used to it, you can find yourself doing many more pull ups simply due to the decreased range of motion.
I find it difficult to engage lats at bottom and also do a complete lock out. I mean, it feels locked out, but after reviewing on video, it does not appear fully locked. I have to relax lats at bottom to give the appearance of a full lockout.
If you're planning to do this thinking you'll see decent results at most for your physique, dont. A pull up with a proper form is meant to be hard depending on the person. The only way to make a pull up easy the right way, is to practice with CORRECT FORM everytime. (Important Note: Do NOT cut the eccentric part of the motion. Controlled decent is VERY important for muscle gains.)
Right. This definitely makes pullups easier, which is really useful for someone like him going for a world record. You could still gain muscle from this, but more if you focused on tension through the full range of motion
As long as you don't cheat yourself and avoid the worst possible style of a pull up (aka CrossFit Pull ups), then you're good to go bud. Best of luck to all of you
@@NickPKFR is it really a respectable "world record" if you hit those numbers by cheating though? For me if it isn't done with correct form, it isn't worth recording.
Thanks for this video, Marine. I remember being in H&S 1/1 in 1989 and watching Gunny Billingsly doing wide-grip pull-ups. That Marine was a total stud! To this day, it's not clear if he was pulling himself up or the planet down.
When did the Marine Corps increase to 23? It was always 20 when I was in. I always got my 20. I can still do 20 in my 40s. It doesn’t seem like much but the extra 3 makes it more difficult to max out. When I was a sergeant we focused on pull ups to increase overall PT score. Pull ups is the money maker for PT scores. I couldn’t run 3 miles in less than 18 minutes to max on the run but I maxed on pull ups and had higher score than many fast Marines.
EXACTLY...his lats look small...when you do a pull up u should be focused on pulling your elbows down to the center of your back...not focusing on getting your chin over the bar...but on the contraction of your lats
Bodweight excercises are compound movements which means they target all muscles at the same time. Ofcourse the pull-ups are heavily and primarily focused on the back muscles but that doesnt mean that shoulders forearms et cetera arent involved aswell.
@@zgsfreaky9102 yes but more so not really...doing a lat pull up targets mainly THE LATS...you can't really include forearms being targeted in a lat pull up because forearms and shoulders are technically used in ALL upper body workouts but they're not being targeted...if that were the case then ALL workouts could be considered compound workouts...BUT they're NOT...a COMPOUND workout/movement is normally called that when you ABSOLUTELY need those muscles to complete that movement...some bodybuilders and powerlifters utilize a wrist wrap with a hook attaching themselves to the bar when there forearms give out so they can continue the lat workout...so yeah...not a compound workout.
@@betareybill9400 thats genetic and pull ups don't bulid so massive lats. If you have small back you can get it bigger with some weights not bodyweight exercises.
I've never done a pull up but decided to challenge myself for charity this year. Looking forward to incorporating (most) or these tips so I can keep it up afterwards! Thanks!
Thank you fellow devil. It was very very inspirational and motivational to hear your instruction on pull it's been seven years since I've been retired after 25 years in the Marine Corps and to see you do your thing and to hear you instruct motivate me to get up and start exercising again thanks so much God bless you be safe!!!
I tried this, from my max of 12 reps which had plateaued for more 4 months. With these tips, I nailed 16 reps on first attempt...whether this for Marines/numbers or not it's great! Thanks
So the tips are: TIP #1 Skin placement. ROLL YOUR HAND TO THE BAR. Don't let that bottom part be squished in between. TIP #2 CHIN UP THE WHOLE TIME. LOOK UP. TIP #3 Don't cross your legs. Makes it easier in the long run. Crossing only helps in short term. Tip #4 Widen your arms/grip than usual to make it easier. Tip #5 Push yourself down/Push the bar down(?) Shove yourself down in that locked out position. Put that thumb up with the other fingers when doing wide pull ups. P.S. LAST TIP IS STRESSFUL ON THE JOINTS. ONLY DO IT WHEN YOU'VE PROPERLY WARMED UP. But it's a must when you're doing 30 - 40 range.
Great tips. I reached 38 in boot, but that was ages ago. Due to the QT, there's been time to train again and I just made 50; however, after viewing video footage, I found that I wasn't reaching the full extent on lowering down, so none of them would count. My addition would be to record one's progress and review the footage to look for problem areas to address. But cool job on reaching the record. I'd suggest editing the title to include that info for more views. Is the perfect PT score 23 pull-ups now? Was 20 in my day. And 18 minutes for three miles, which kept me from ever reaching the golden 300 score.
1. Hand placement 0:21
2. Look up 2:05
3. Straight legs / Uncrossed 3:27
4. Widen up the grip 5:23
5. Cut the eccentric phase / push yourself down 7:48
This video is amazing, it's funny how even without watching this video I realized these mistakes and corrected them by myself, this video just made me feel more focused on my training and that I'm on the right path! Thanks Michael!
Agree with all of them except the last one.
Do NOT push yourself down! You will have to expend energy to do this and expend energy again to reverse the motion at the bottom.
Plus, it has been shown in multiple studies that training eccentrically makes you stronger in the eccentric specifically. So you are both missing out on the chance to increase your strength in this area, and blunting your ability to use the eccentric better in the future.
EDIT: In fact, if you want to train so that your eccentric phase isn’t the limiting factor, so weighted negative pull ups. Get a bench and start from the top and try to descend as slowly as possible. Eventually you will not have any problem doing the eccentric on traditional body weight pull ups.
1. Yes, good. I figured out myself years ago
2. No. Its a cheat. Better if you practice pull ups to your chest.
3. Yes. Biggest fault is the x legs(you have to use your core muscles allway simetric!
4. Yes, wild is harder, but you will use more back muscles, not 'just" biceps.
5. If your pull up is controlled, you won' t fall down, but you push you back(like racers use gas and break pedals together)
@@facesmelt9903 Spending energy is the purpouse of the exercise, you want to make gains or not? Wake up.
Thanks man
Thanks for letting me not waste 12 minutes!
I dont think the people complaining realize that these are tips to get MORE REPS. this is like a study guide to pass a test. I appreciate your tips man keep it up
But not the leg uncrossing one, that will make it harder.
@@gumbotime9564 he explained why tho, long term it is better, also are you not gonna take tipd from a guy that broke the record?
Yeah I get that. For people looking to get their numbers up, this is good. Personally, I'm more interested in full range of motion and clean form. I will definitely be uncrossing my legs though. I am guilty of doing that but to be fair my legs cross having straight legs not bent.
@@drunkmexican814 The reps are in fact clean. You could argue that it's a little bit off (compared to the strict collarbone-to-bar form that bodybuilders use) but then again, this is high rep calisthenics. It's not about maxing hypertrophy or having beautiful form, it's about functional strength and true muscular stamina.
@Manga Speakeasy yes yout got a point, but thats what titles are for.
Hi, thank you. I recall getting up to 20 pullups in 8th grade. Last year at 75 I couldn't do one. Pushup neither. Now after having a stroke on my 76th birthday in October, with physical therapy advice and beginning with learning on kitchen counter I have gotten to being able to do a few pushups, working on it daily. And I manage to do a negative pullup now and subscribed to you 'cause you're obviously the man to inspire me to be able to do pullups
Leaning on kitchen counter, that was
huge respect to you. May you be popping multiple pull ups at 100 years of age sir.
Keep it up, Kai. All power to you. If you want some unsolicited advice, I bet you could really benefit from taking 20-30g of collagen peptides every day before you go to bed.
I want to keep doing pullups at Kai's age
Keep on those negatives Kai slow em down real pull up very soon.
Tip 1: "When you start doing more than 15 pull-ups...."
Me, who can barely do 3: Interesting
First one is the hardest, you will go to 8-10 within few months EASILY.
@The Crazy Amateur Runner 2 i am trying to get out of my house first
@@kunalkhati7505 same 😂
@@yayrdiaz-baltazar8626 lmao
Doing these fake pull-ups you should be able to do 30 though lol
Coming from an old Marine, train chest to bar rather than chin over bar. Obviously for PFT you need chin over bar, but train the range of motion of chest to bar to protect that spine. Consider long term health over PFT score. Also, do not cut out eccentric phase furring training, only during the test.
Which one will make you stronger and gain more muscle?
@@Randomyoutubecommenternot screwing your spine will probably be better for strength, going to be honest with you
You don’t know shit about the body doing pull ups only to chin won’t mess with your spine thats bs
@@commanderkei9537 so i should aim for the bar to come at my sternum?
Most people cross their legs because their pull bars don't have enough ground clearance
Thank you, I felt like this needed to be said
Welp I can only do pull ups like that because Im 6'4 and basically I touch the ground everywhere I do pull ups 😂
Then bring ur legs forward!
@@Grg1231 i lose my balance lol
This fool is like 5’5 lol
59 years old 180lbs. I used a band to assist but did 15 on first set and 12 on second. For me that’s an accomplishment! Thanks Marine!🇺🇸🇺🇸🇺🇸
Are you looking for Interval Timer for training, check this out. ua-cam.com/channels/yNdN81Sz41Dz_Jp9ltGEJg.html
Careful with the last advice, you don’t really want to train that way, it’s more to speed pull ups, like for a test or a record
@@Francesco_Di_Pereira that last one does not sound healthy at all.
First tip and he's already changed my pull up life.
i bet u will be the next world record holder
Pull-ups became so much easier when I stopped crossing my legs. Watched a video on this many years ago, and sure, pull-ups are still a tough exercise in general. But that little tweak makes a ton of difference.
Great pointers, will definitely incorporate these into my pull-up sessions!
I’ve been following you now about 6 months and I went from doing zero pulllups to doing 100 pushups a day (4 sets of 25)… i tested myself today and could do 40 straight
40 straight is absurd
@@m.z.7364 yeah, being straight is absurd nowadays
@@m.z.736440 pushups is absurd? Lol.
@@TheSublimeLifestyle with the right form, it isnt'absurd but impressive for sure; the avarage man cant do 20 straight
The average man can't even do 8 reps@@m.z.7364
Just watch his face shadow on his chest... Its funny
Gru from Despicable Me
Funny AF. Spy vs Spy, Mad Magazine.
Noticed
@@RailManAbhi that's literally what I was thinking
Broo😂
I love how he calmly talks about what happens when you get to 10-15 reps. Dude.....I'm working on ONE!!!
U weak!!!
@@imsentinelprime9279 what's your best rep carrying additional weight? Mine is 270 lbs.
Im training to do more than 5
@@PaintingwithEnrique Despite not being able to lose weight due to working 70 hours a week, I've managed to work enough with one of those Walmart pull-up bars to get to 5 1/4-1/2 pull-ups per set. I can't get past 90 degrees (I might not be able to until I drop 30 pounds), but just getting to doing sets of partials is a big improvement.
@Rey Joestar that's awesome. It's such a great exercise instead of lifting weights. As long as you don't do it to the point of injuring yourself, you really feel strong in the shoulders afterward. Right now I'm doing half pull ups and hangs but my body weight is just too heavy too get from 90° the rest of the way up.
Thanks for the help Mike! I felt hopeless being 43yrs old & only able to do 7 pullups max. Every thing you said worked like a charm! GOD bless you!
did you enlist >..i was 1st lt 74 to 78 ...yes pull ups and chin ups are a big deal in the Corps .....mix in 2 x a week ...swiss ball hyper extensions ...step ups knee cap height ...pushups ....and keep your aerobic fitness high ...and I will add .....drink lots of water ...especially before the hikes ...and take the salt tablets ....UHH RAHH ...Semper Fi.
7 not bad
do sets !!
7's not bad, pull-ups are brutal.
As someone looking foward to enlisting in the Marines when I turn 20, this video will be greatly beneficial to me and many other future servicemen and women
Don’t do it
I'm looking to enlist in the British army so these tall tips will go along way to improve my own confidence to complete phisically demanding Training.
Thanks a lot for the help!!!
i flew from 7 to 20 pull ups in 2 months via a beautiful discovery. After your normal pull up workout, do 3 sets of this exercise: hold 10 seconds all the way at the top of the bar, then 10 seconds half way down (elbows at 90 degrees), then 10 seconds at a dead hang. rest off the bar for 30 seconds or so in between sets. from what I've seen after experimenting with different workouts in the past few months(well after getting to 22 pullups), I've found that barbell rows do not help nearly as much as cycling 1 arm dumbbell rows and bicep curls after your normal pull ups. Hope this helps some other kids in the DEP who needed some workouts, from one novice to another.
We did it baby, 30 is a go.
Nice
Pinch shoulder blades together when doing rows, this activates your back. So many people including me did it wrong, and not full back activation
man, thank you so much, i went from averaging 12 pull ups to 15 and i went from mas pull ups 16 to 21, huge thanks and respect
Great advice. I am all about pull ups and push ups for my strength training. I am currently at 50 pull ups in a row at age 60, with the goal of getting to 60 in a row to match my age. My advice is remove all extra clothing, gear, boots/shoes; cushioned grips to prevent skin tearing and calluses; look up instead of extending the neck at the top; neutral (perpendicular) grip to spread pull between the biceps, pecs, and lats; arch chest up to engage pecs more; also train with foot raised push ups and plank ring pulls for more pecs and scapular muscle engagement; intense cardio training (hill repeat bicycling for me) because it becomes cardio/blood flow limiting at high reps, lower BMI to 23 or lower (excess body fat and over developed glutes and quads are a hindrance); hyperventilate before; deep breath and hyperventilate with each pull up; two sets to failure training with one minute rest (I am currently at 50 and 30 reps); strength train every other day and intense cardio on the off days (i.e. don't over train and avoid tendonitis); add an extra day of rest before personal record attemps or competition; high quality protein; gelatin (Jell-O) for joints, tendons, creatine synthesis, and improved sleep; pre-workout beet juice or beet chews for nitrous oxide blood flow endurance.
sorry but i really doubt you have 50
@@Gabriel_JudgeofHell My post was 10 months ago and I have made progress since. I blew past my goal of pull ups to match my age and am currently at 65 body weight. pull ups in a row. I have found that I need to change things up when I plateau. When I stalled at 50 body weight pull ups, I added a 20 lbs weighted vest starting at 40 pull ups but progressed to 46 weighted pull ups and then got to 60 body weight pull ups to match my age (single set every other day). Currently I am up to 65 body weight pull ups (at age 61), 10 second arm shake off the bar, and then a 2nd set of 20 body weight pull ups. I do a lot of cardio bicycling, I significantly lowered my BMI, and all of my pull ups and push ups are to failure. I don't think most go to true muscle failure and instead stop at only moderate discomfort. The world record is 651 which is 10 times what I can do, so not sure why my numbers seem unrealistic to you.
@@drmitofit2673 just curious about the form, 65 is impressive tho
Post a video its not too difficult. UA-cam live, cloud service ect. Not that I necessarily doubt u but would use it as motivation. I'm currently 59 and and want to present myself the gift of 20 pull-ups for a 60th birthday. Started with 11 pull-ups from just weight lifting. Spent at least $100 on equipment such as 2nd pull-up bar on bathroom door (greasing the Grove method) bands and other apparatuses
Salute to all the U.S. Marines out there and wishing them success in their future endeavors. Great video. I'll try them today.
This aged well.
P.S Taliban takeover in Afghanistan
i wish oposite and with this crapy addvices my wish will come true
Thank you brotha!!! Went from a solid 15 reps to over 25 with practice and instilling these tips! No more concerns about dropping points on the PFT for pullups (:
May I ask how long it took to get to 25?
I am at 16 reps and working for ocs selection pft.
Please advise on the routine and tips
@@harryshin9205 how many reps can you do right now? I am at 16 reps right now
That hand placement tip is a game changer! Thanks for that!
Dude ! I have increased my calisthenics skills thanks to you 💪🏻
did you become a world record breaker yet ??
😐
Dude start now!
Seriously
indeed
Me too
Big facts 😭
These are some fantastic tips. I'm just starting off on my fitness journey and this is extremely helpful. Thank you
Are you looking for Interval Timer for training, check this out. ua-cam.com/channels/yNdN81Sz41Dz_Jp9ltGEJg.html
Thanks!
Thanks for these tips. Aged 61 and back at it.
Cheers fella 🍻 Greetings from Cornwall, England.
Thank for the tips. My kids are competitive gymnasts in Texas. They saw this and will add these tips into their daily pullups, so they can increase their numbers in gym competition against their teammates. They said they still want to do slow ones for max strength, but thank you for the speed tips.
PS...my son would love to do 50 in a minute at bootcamp, but he's only 12 yo yet. Big Thanks to you guys!
Not sure if sarcasm or not 😅
50 is kinda crazy.. cap?
@@challanger0324 not really if they're gymnasts. Have you seen those guys body weight strength
@@FM1234 50 pull ups in a minute as a kid bro thats cap
@@challanger0324 well kids are also kinda light
Hey everyone! I hope you get something out of these videos. More to come! Please leave some constructive criticism/ideas for future videos! Thanks for the support!
Please make a video about chinups, i cant do a single one. Please. Much love and appreciation.
Great video, tip number one is good to hear
Thanks for talking like a normal person and not using USMC lingo! As someone who used to wear those cammi’s I appreciate it and wished I’d known these tips (along with many other physical fitness tips) while I was in!
Michael Eckert good post Sgt, I’ve been doing and helping Marines with PFT pull-ups since 82. Best video I’ve seen unfortunately a lot of your viewers could not comprehend the difference in PFT pull-ups for score and doing strict pull-ups for strength and muscle development? I thought you made it very clear. Not your fault, you can’t fix stupid.
Definitely want to see more. Make a video on slow negatives and front levering please. Thank you Sir.
Fire 🔥
The man himself ladies and gentlemen 💪😉
The lady him self*
@@adonygrapes that ain't right to refer to him as "the woman" the man's put his life on the line to serve us in the united states military..for our freedom I SUPPORT OUR MILITARY ONE THOUSAND PERCENT AND WOULD FIGHT TO THE DEATH FOR OUR MILITARY WHICH IS WHY I SHOULD BE IN THE MILITARY BECAUSE I'M WILLING TO PRETTY MUCH DIE FOR ANYTHING EVEN SOMETHING AS SLIM/SILLY AS A PERSON DISRESPECTING OUR SERVICE MEMBERS 😠🙄😤🤬👎👎..!!
@@65coupestang it’s a joke so chill out
@@65coupestang you are so into it that i feel the urge to apologize too, although i didn't say a thing at all 😅
great tips, I'm ex Australia Army combat medic and hated pull ups, I'll get back into them with what you passed on, cheers mate
It is great to get tips from a pro who does not look like hulk hogan. It gives me hope that we can build strength without putting on tons of mass. Thanks for the tips and good luck to all on the journey to cranking out more push-ups as they get fitter!!!
Heading into the air force. Obviously we arnt known for PTing as hard as Marines but def appreciate the tips
See ya at bt
I never cross my legs, as an additional tip hold your legs forward as it adds some pressure and gives you a chance to build on your core strength.
So holding your legs backwards will make pull ups easier ?
Great video breakdown Marine! I'm an army war veteran and I'm so inspired! Thanks for the tips bro! This will definitely help me on my pull up and my chin up journey. Thanks for your service Marine!
Tip #1 Hand placement. Tried it today as described and it delivers the exact benefits you claim, why didn't I know this years ago?! I'm probably going to lose the calluses on my palm from this change. Thanks!
I GRADUATED FROM THE PHYSICAL FITNESS ACADEMY in 1971, Quantico VA. My record was 43 done in boot camp. I climbed the rope in high school gymnastics in 3.9 seconds and performed on the high bar. EXCELLENT presentation. Had I known everything you taught today way back when I think I could have come close to the record. The only thing I would ad is there is a rhythm you need to get into in order to kip your way up to the bar in the last attempts. If you push your stomach in and out with a slight more arch to your back you will bounce off the bottom and up to the top a little easier. Try that the next time you compete.
Kipping is not allowed anymore. Dead hang only.
I can't do pullups my entire life. 3 weeks ago, I decided to change it. I start to do australian pull ups and practice holding my hangs for a minute. While hanging, I trained my scapula to retract. Have been doing it for a while with different things tho, like push ups, core training, and of course I never skip leg day. Back then, I can only do 3 clean australian pull ups. Now, I could do 8 clean australian pull ups. That is some tangible progress. And I am not gonna stop now. I will definitely learn perfect pull ups, and then muscle ups, and one armed variations of pull ups. Gotta keep up the momentum!
Im 33 years old so not a youngster and I could barely hang 10 seconds let alone a single pull up at the start of corona. (I had an insane shoulder injury for like 5 years) Not even a year later I can easily do 20+ pullups in 10 minutes without being sore the next day. And I also gained 10kg/22lbs of mass in the same time.
Just keep practicing!
@@ResonNL whoa! That is a good progress! Keep it up!
@Xerotil not having one progress for now. Still focusing on jobs and making more money for now
@Xerotil you too man
How it's going for you
Thank you so very much young man for showing how to do "pull ups" and other types of exercises correctly. For the life of me and I,'ll never understand why didn't they show us this and other types of exercises in grade school. Can you imagine what we could have looked like when we get to high school or college? Damn! But any way Sir, I really thank you so very, very much. God bless you. Adios.
Forever grateful for your tip on handplacement. I couldn't train at some point due to the pain caused by the pinching of the calluses. I never had this happening again since watching your video!
World record! Wow. Mind blown. Following your tips... Just waiting on my pull up bar to come in. Cheer!
It's important to know that these tips are for those who want to be able to do more pullups in number, like competetively. 2 of the tips cuts down the range of motion which is counterproductive if you want to get stronger. If you are trying to get stronger and this is just part of your workout, don't go for the range cuts just for the extra reps, instead do less but full range pullups. This video is primarily not a beginner's guide to easier pullups, more like a guide to more pullups (which is if you don't have to do a certain amount of pullups for your job, exam, etc. shouldn't be your goal, quantity over quality). Still a useful video, thanks!
I did 5 sets of 2, yesterday... it feels like somebody hit me in the back wit a bat while i was sleep.
#longROADahead
😂😂😂😭😭😭
Keep it going!! The only way is up
Basically 5 sets of 2 is my normal routine for 4 months. I need to change it up 😭😁💪
How's that going so far?
@Koen 145
too much fat on my body¬ enough strength and consistency to do more. When i was in the military at my best condition, i could still only do about 5-7reps.
I was in the Marines in 1969 and am 70 and beating guys 16- my age at some exercises and I give a big HOOOORAAAH for your video.
Hoorahh
It’s oorah......
Thank you for your service 👏🏽
Thank you for your service! 🇺🇸
Nobody asked
putting your legs together and just a little bit forward for engaged abs + contracting your calves along with your quads will help alot too, because the body works best without energy leaks, and having as much muscles involved as possible, as a unit.
Yeah he didn't really go over this apart from just saying don't cross the legs but I've learned this from a couple other UA-camrs and it's very true
Athlean-X, is this you?
Hollow Body Hold!
@R Cruz It's the same idea as why you keep your glutes activated and press your toes into the ground with flexed quads for a pushup. Having a rigid and tense body makes it much easier to apply force externally and not have energy get wasted into your joints. What's easier to move, a 25lb plate, or a 25lb sandbag? And my man, if flexing your calves makes a noticeable difference in energy usage for you, do some calf raises
Killer Queen touched the comment
Thank you SGT!!! I do my pull-ups religiously hopefully one day I can be like you!
Finally a good video on pull-ups. Instead of ‘if you can do one pull-up, you can easily do ten’ this really tells us something worthwhile. Thanks!
You should preface this with “here are some tips to pass a pull up test” vs improving your pull-ups in a training session. Here is the difference: tips 2-4 make the rep easier; chin up = shorter Range of Motion, wider grip = shorter ROM. Making a movement easier doesn’t make you stronger or more proficient. Crossing the feet is debatable. However you can lock your lower body and extremities more rigidity will make your movement more efficient; behind, in front, or dangling straight down. If you train with a weight belt and cross your legs and push into the weight (taking out the slack from the chain) you create whole body tension and the repetitions become much easier. The only practical tips were 1 and 5.
I think he made it very clear, maybe you should do a video
He says multiple times that this is to increase your pull-up count, not that it is good for workouts. He is talking about getting a higher PFT score specifically
But he never said this was to improve your pull up. He said this was to make doing pull-ups easier. It's all about reading and listening. His title says nothing about improving your pull-up it says how to make it easier and in the video he also says "For my Marines" before he goes on to explain that this is to help make doing pull ups easier for the Marines trying to get a higher score on their PFT.
Shutup
5th tip takes away the time under tension
Great material, greatly explained by a person who has a clue - would recommend. Great job, really enjoyed watching!
I really appreciate the information and demonstration in this video - very useful. I'm just getting back into doing pull-ups / chin-ups, so I'm glad I found this.
Broke a sweat watching this.
Probably a good reason why I'm a Navy Mustang and not a Marine. You guys are something else.
Keep it up!
Wowwwww. 2 Tips I'm picking up!
1. I thought a wider grip will be much harder to do because you're moving your hands away from the body, thus less leverage and more energy used. I guess I'm wrong.
2. Decrease "hang time". Gonna try these new tips and hope to increase my pull ups with ease. :-) Thank You, Sgt!
There is only one tip for pullups: do pullups everyday
Not really
@@congabonga7104 once a month then
yes you are rite then the rest from expriance
Every other day way better
@@tovarasulsecretargeneral2822 lol
Some of these tips seem more for competitive style of pull ups. All the other tips are good in general when doing pull ups. Tip 2 aka goose neck is cutting range of motion and considered cheating to some people. Tip 5 like you said is not good for the joints so people generally should not do this at all.
The release of the muscle is a huge deal if you want strengh over reps
The neck facing up always helps with breathing that maybe just me
He described in the video that these tips are only for competition or a physical fitness test. I think only the first tip would actually be helpful for regular exercise.
Yeh but he's a Marine so it makes sense for what he's training for. Marines aren't concerned with peek contraction of their lats, controlled eccentric using the stretch of their muscles, and gaining strict control or anything. They're just trying to clear an obstacle, and optimizing the movement to make it as easy as possible makes sense since these kinds of cheats and shortcuts could save you a ton of energy if you had to climb over something on deployment. Even for other athletes or casual trainees, it's a good idea to practice and learn the most efficient variation of a movement instead of always practicing the strict versions.
Also goose necking is bad yes, but lifting your chin and looking up over the bar without craning your neck forward is actually a great tip. Our body tends to want to move in the direction we're looking. Looking up helps us lift our chest up more and gets our lats in a better position to initiate the pull.
These are specifically for competition or physical fitness testing purposes. Regular pull ups should be the norm.
The wider grip also uses the lats more effectively which will lessen burnout from the smaller muscles (biceps). Great 👍 tips!
Not really. Emg studies show 0 difference and actually prefer closer grip due to bigger ROM.
Kas J keep reading EMG studies & see how well that works for ya. Closer grip uses more elbow flexion, hence the biceps are working harder. Pretty simple to understand if you know basic physiology.
@@FitnessMotiv8 my lats are my best part mate ;) . And I never do wide grip. Atm at 24 direct strict pull ups at 210+lbs.
Because every study even Phdrs like Mike say activation in lats is the same but ROM is shorter. Also wide gives more shoulder problems. I see 0 reason to go wide.
Look at my channel you can even see my lat flexion while doing bench presses 300 for 6.
Health-nerd_ROM I never said Lats were not the prime mover. If you actually read and paid attention to what I wrote you would see it’s 100% accurate.
@@FitnessMotiv8 no but you do say that lat activation it goes down by a significant amount when grapping closer. Which isn't true at all.
Because every studie on this subject says that is stays practically the same. But closer is more ROM and not bad for shoulders.
Even anecdotally when you take me for example it shows that you're wrong.
I recommend going a little wider them shoulders and try to pull up towards your chest. If going a little wider feels better. Do it. But to wide, again, gives 0 benefits, smaller ROM and way more problems.
For the last one I suggest a tiny bit of cushioning at the bottom to not hurt your elbows.
Michael- I got as far as Tip 1 and have to say a big thank you. That nasty 'pinch' is always the reasonI fall I off. I've never seen it pointed out before. Genius. Can't wait to get back in the gym. Thanks again sir.
#6 Lose some weight. I only recently added a useable pullup bar to my home squat rack. At 240 lbs, I'm up to 2 but I'll get there.
Where are you now?
@@mena94x3 had carpal tunnel surgery 3 months ago so back down to 0
Bill Griner - ☹️☹️☹️ Well, battle back. Little by little, you’ll get there.
These are great tips for getting max reps. However, I would like to say, focusing on max reps hindered my progression in calisthenics overall. There are so many variations of pullups that were ignored when I just focused on max reps. When I stopped training for max reps and spent more time focusing on form and contraction, I saw strength improvement, body felt better, body looked better, etc.
Totally agree. It's important to understand that the not all of the tips in this video are for achieving the perfect pull-up, but are coming from a previous world record holder (for the maximum number of repetitions in 60 seconds) with the sole goal of increasing the number of repetitions for competitive purposes. Some of the tips in this video - like - proactively accelerating the descent (stressful to the joints), looking up all the time so that the chin passes the bar early (stress on the neck), shortening the distance the body has to be pulled up by widening the grip (small range of motion) etc, are not ideal for the average athlete looking to maximise strength, conditioning and aesthetic benefits. If we want maximal strength, development and aesthetic benefits, the golden rules are - full range of motion, proper e-centric phase, controlled unhurried pace and mind muscle connection (focusing on proper form and muscle contraction).
Some of the tips are great for everybody though (in my opinion) - like the ones for adjusting the grip to avoid pinching and not crossing the legs 👍🏻
I’m 13 and want to go into the Air Force when I’m an adult. I normally powerlift but I have added in some running and body weight exercises. I can do 11 dips as of now, but my pull ups are at 3 lol. I’m trying to get to 10. And then progress from there.
You're the man, Mike. Brought me from a fat zero to 5 perfect technique pull ups in about 1 month.
Like video learned something today I’m 58 years old and all my life I have been doing pull ups wrong this video would definitely help me out thank you God bless
Pushing yourself down while doing a pull up is essentially a strict butterfly pull up. Very efficient but as you said is advanced.
I only cross my legs if the bar isn't super high since I'm on the tall side
You can fold your legs but don't cross them
Better than cross legs
I still don't cross them
@@antongepped8051 I'll have to give that a shot
Same that's a problem for me as well. My gym has all short pull up bars.
Definitely gonna use these tips for my gym pullup contest at school
Thanks for those 5+ tips ! I did 23 dead hand pullups when I was in college, but now being in my mid 60s its hard to get much over 8 or 9, though I also have 30 pounds more weight than 40+ years ago.
I wish I knew this back when I was in the service. I only maxed out maybe 8-9 reps on my PFT; I made the rest of my points up on the run.
Are you looking for Interval Timer for training, check this out. ua-cam.com/channels/yNdN81Sz41Dz_Jp9ltGEJg.html
Real fitness, lots of people train without functionality. Many avoid this excercise because of it's awesome difficulty. Marines even prisoners live by pull-ups. Great tips!
Many people train for hypertrophy of the lats and then these tips are of little use to you.
@@_Sam62 exactly what I thought when he said "we doing it for reps"
I have always wondered why I don't see many people in the gym doing pullups or dips. These people are strong as fuck but yet cannot do bodyweight exercises?
Usually people using steroids is the reason I see guys benching 200kg but can't do 8 pullups.
Semper Fi Brother... thanks for sharing. You're helping out an old broken Marine. Injured both shoulders in a fall and getting back to pull-ups is definitely necessary. Part of therapy is hanging now as well as negatives. If you get the chance to do a video with tips for someone like me it'd be much appreciated!
Great video mate.
Tip #1 is really great - this crosses over to barbell.
Tip #3 - people cross their legs to create torque in their core - but as you say totally non-functional - when you're deadlifting, OH etc your feet pressed into the floor creates the torque.
Amazing record btw, impressive as f**k!
Namaste x
I liked your video, man; thanks! 👍
📝:
Grip 0:39-1:15
Chin 2:17-2:32,3:13-3:22
Legs 5:01-5:21
Wider-grip ****
Push down ***
This guy figured it out he has eliminated half the movement.Thats impressive a world record holder in pull ups that’s bad ass
I'm 6'8" with a 7 foot wingspan. I can't NOT cross my legs because then I'd just be standing...
DiD yOu PlAy BAskeTbAll
How iS tHe WeaTheR uP ThEre
ArE YoUr EarS pOpPinG?
6'4 and I still feel ya
OMG HoW TalL aRe YoU??
I thought the legs crossing thing was to get more lower body help from glutes calves hamstrings and makes easier to stabilize your core.
No way! Straitening our your legs will allow you to feel your core way more. Trust me. I started my pull-up journey less than a year ago (starting at 0) and now I’m at 17. Straightening out your legs and keeping them together really helps with core activation. It allows your body to plug the energy leaks. Watch a Jeff Cavaliere (AthleanX) video on pull-ups. He almost always gives the tip of straitening out your legs while keeping them together. You have a lot more stability that way!
Crossing your legs has the same effect as pushing your tongue to the roof of your mouth(don't believe me try it your reps will either go down or be more difficult). It has to do with muscle fiber activation. When you tighten other muscles in your body your brain sends out a signal for more muscle fibers to activate. This actually allows you to generate more power but because you are using more fibers than necessary you are using more energy than you otherwise would so it consumes the sugar stores in your muscles more quickly. That is why your reps go down. You are actually doing a better rep work-out wise, but you won't be able to do as many. Don't believe me? Consciously press your tongue to the roof of your mouth next time you work out. It is way more grueling.
@@derricknguyen4101 crossing legs makes your weight more compact and stable along the centerline so that less stabilisation is needed.
Evan Lillis it’s not
actually, calithenics movement has made a great video about the difference of two. crossing the legs activates your whole posterior chain and therefore makes it easier for some. athlean-x is on the straight legs side, saying it eliminates all energy leaks
You are absolutely correct about keeping your legs straight. In Iraq climbing over walls was something that I hated. Because not sure if the other side of that wall was clear. But having the strength to be able to pull yourself up and look over the wall was a must. But if the wall was too tall, we would take a smaller guy and have him step on someone’s back.
Thank you so much...before I used to do 12 to 13 but after watching this video I'm able to do 20+
Don't forget to engage your lats too. If you squeeze your lats together you'll find yourself 1-3 inches closer to the bar at rest depending on the size of your body. Imagine trying to hold a baseball between your shoulder blades. It could be a bit of a workout on its own for people who aren't used to engaging those muscles but if you train them and get used to it, you can find yourself doing many more pull ups simply due to the decreased range of motion.
I find it difficult to engage lats at bottom and also do a complete lock out. I mean, it feels locked out, but after reviewing on video, it does not appear fully locked. I have to relax lats at bottom to give the appearance of a full lockout.
If you're planning to do this thinking you'll see decent results at most for your physique, dont. A pull up with a proper form is meant to be hard depending on the person. The only way to make a pull up easy the right way, is to practice with CORRECT FORM everytime. (Important Note: Do NOT cut the eccentric part of the motion. Controlled decent is VERY important for muscle gains.)
Right. This definitely makes pullups easier, which is really useful for someone like him going for a world record. You could still gain muscle from this, but more if you focused on tension through the full range of motion
The first 3 tips are good for musclebuilding goals too
As long as you don't cheat yourself and avoid the worst possible style of a pull up (aka CrossFit Pull ups), then you're good to go bud. Best of luck to all of you
Agreed this is just for numbers/reps to pass any physical that includes pull ups
@@NickPKFR is it really a respectable "world record" if you hit those numbers by cheating though? For me if it isn't done with correct form, it isn't worth recording.
Full body calisthenic beginner marine workouts. Awesome video!!!
Good tips how to easily increase number of reps without increasing strength. Wide grip and goose neck are usually no-gos for „clean“ reps.
Thanks for this video, Marine. I remember being in H&S 1/1 in 1989 and watching Gunny Billingsly doing wide-grip pull-ups. That Marine was a total stud! To this day, it's not clear if he was pulling himself up or the planet down.
Tip 5 is not for everyone. This can be really taxing for your joints and can potentially cause an injury.
he addressed that directly in the video
When did the Marine Corps increase to 23? It was always 20 when I was in. I always got my 20. I can still do 20 in my 40s. It doesn’t seem like much but the extra 3 makes it more difficult to max out. When I was a sergeant we focused on pull ups to increase overall PT score. Pull ups is the money maker for PT scores. I couldn’t run 3 miles in less than 18 minutes to max on the run but I maxed on pull ups and had higher score than many fast Marines.
I wasted so much gains by having a lousy diet. As soon as I started following the Agoge diet, I started building muscle fast.
@programxxx good joke
@programxxx hope you find the way🙏
Thanks! I do pull ups for years and those are life changing!!! I’ll start today with those tips😉
The calluses in his hand shows his hard work!💯🙌
Are you looking for Interval Timer for training, check this out. ua-cam.com/channels/yNdN81Sz41Dz_Jp9ltGEJg.html
Just do some pullups everyday. Got my max from 5 to 8 in about 2 weeks soon to get to 10
Love this video! Trying to increase my pull-ups from 12 to 20+ :)
One more tip: it's a BACK exercise, so use your dorsals not your arms(it should only help at the beginning of the pull).
EXACTLY...his lats look small...when you do a pull up u should be focused on pulling your elbows down to the center of your back...not focusing on getting your chin over the bar...but on the contraction of your lats
Bodweight excercises are compound movements which means they target all muscles at the same time. Ofcourse the pull-ups are heavily and primarily focused on the back muscles but that doesnt mean that shoulders forearms et cetera arent involved aswell.
@@zgsfreaky9102 yes but more so not really...doing a lat pull up targets mainly THE LATS...you can't really include forearms being targeted in a lat pull up because forearms and shoulders are technically used in ALL upper body workouts but they're not being targeted...if that were the case then ALL workouts could be considered compound workouts...BUT they're NOT...a COMPOUND workout/movement is normally called that when you ABSOLUTELY need those muscles to complete that movement...some bodybuilders and powerlifters utilize a wrist wrap with a hook attaching themselves to the bar when there forearms give out so they can continue the lat workout...so yeah...not a compound workout.
@@betareybill9400 thats genetic and pull ups don't bulid so massive lats. If you have small back you can get it bigger with some weights not bodyweight exercises.
@@vulkodaf9664 Wrong. Pullups do build massive lats. Idk where you're getting your information from.
I've never done a pull up but decided to challenge myself for charity this year. Looking forward to incorporating (most) or these tips so I can keep it up afterwards! Thanks!
In order to get my chin above the bar, i get my shoulders above the bar, always works!
Thank you fellow devil. It was very very inspirational and motivational to hear your instruction on pull it's been seven years since I've been retired after 25 years in the Marine Corps and to see you do your thing and to hear you instruct motivate me to get up and start exercising again thanks so much God bless you be safe!!!
I tried this, from my max of 12 reps which had plateaued for more 4 months. With these tips, I nailed 16 reps on first attempt...whether this for Marines/numbers or not it's great! Thanks
"We don't cross our legs."
I think I love marines
Thanks for the video! My son is working on the Candidate Fitness Assessment, and thisd is extremely helpful!
Seriously helped me to get in an extra 5 reps, thanks a lot!
His speech never broke while exercising...if I were to say as much as a syllable during a pull up ima die
So the tips are: TIP #1 Skin placement. ROLL YOUR HAND TO THE BAR. Don't let that bottom part be squished in between. TIP #2 CHIN UP THE WHOLE TIME. LOOK UP. TIP #3 Don't cross your legs. Makes it easier in the long run. Crossing only helps in short term. Tip #4 Widen your arms/grip than usual to make it easier. Tip #5 Push yourself down/Push the bar down(?) Shove yourself down in that locked out position. Put that thumb up with the other fingers when doing wide pull ups. P.S. LAST TIP IS STRESSFUL ON THE JOINTS. ONLY DO IT WHEN YOU'VE PROPERLY WARMED UP. But it's a must when you're doing 30 - 40 range.
Great tips. I reached 38 in boot, but that was ages ago. Due to the QT, there's been time to train again and I just made 50; however, after viewing video footage, I found that I wasn't reaching the full extent on lowering down, so none of them would count. My addition would be to record one's progress and review the footage to look for problem areas to address.
But cool job on reaching the record. I'd suggest editing the title to include that info for more views.
Is the perfect PT score 23 pull-ups now? Was 20 in my day. And 18 minutes for three miles, which kept me from ever reaching the golden 300 score.
Holy mackerel....how many pullups did you do during this video?!?! Wow....truely exceptional!
In all respect, thank you sir, i've been struggling with grip pain lately so thank you.
Aye when he said,"you don't wanna try to get over a wall with your legs crossed, hilarious 😂 and logical