Master the Art of Pull Ups with These 10 Powerful Hacks
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- Опубліковано 17 лип 2024
- So today I'm going through 10 pull up hacks that will make your pull ups better allowing you to increase your strength , form and build more muscle how to do pull ups correctly and how to do pull ups for beginners, this will be made clear by the end of this video. I'm hoping that by the end you will have the information you need to do the perfect pull up , how to improve your pull up strength, how to build more muscle with pull ups and how to increase the number of pulls up you can do
1- so at number one we have - get your hands on top of the bar, this is a stronger position and allows you to recruit more muscles and lock your grip more into position, focus on hooking with the hand and wrist, don't have your hand hang under the bar but on top and really focus on contracting your whole wrist complex, this will also light up the inside of your arm, bigger forearms will be your reward here
2- at number two - try and bend the bar before you pull, similar to what people do when deadlifting, this helps you to create more tension as a foundation to pull from and really turns on the lats, think corkscrewing your arms into your body, this really helps with point 3
3- which is to actually activate and pack your shoulder blades - you cant shoot a cannon from a wobbly unstable boat so don't try and use strength and pull your body from a weak unstable foundation. activate and pack the shoulder blades, focus on the squeeze and actively think about what you are doing with them , you don't want loose elevated shoulder blades when you are pulling up this will reduce strength and increase injury
4- number four is squeeze the hell out of that bar, too many just passively hang, your grip is a major component of your pull up and like your shoulder blades you need to activate them, squeezing your grip will make your grip stronger which for most people is their weak link but it also activates more overall muscles through irradiation so more muscles activated means more strength means more overall growth so squeeze that bar hard
5 - the next tip is imagine your hands are hooks and focus on your elbows not hands - many people struggle with pull ups because they pull with just their arms and don't use their much stronger back muscles, thinking of your hands as hooks or connectors for the back and bar really helps you to pull more with your back, then with focus on your elbows, you pull back and down, this will make sure you are now pulling with your back not just or mainly with the arms
6 - don't focus on the chin but the chest - for many reasons pulling to the chest than to chin will help you to improve your form but also will build a stronger mid back, to keep this point quick I will say I have done several videos on the benefits of chest to bar pull ups and why you should do them so check them out above or at the end of this video but focus on chest to bar over chin over and you will greatly improve your pull ups, strength and muscle gains
7 - point 7 don't forget range of motion - so many people skip range of motion and this will harm you, important point though on top of full range of motion especially at the bottom is maintain control, lots will not go to full lock out which they should but they will quickly shoot back up or they will get loose in a dead hang, you want to go to full lock out but have full control and maintain tension throughout, this keeps the muscles activated and takes stress off the joints
8- create pull body tension, yes this is a back exercise but make sure you contract your core and your lower body, if you are able to do full dead hang pull ups due to having a high pull up bar then contract your whole body and take on the iron board position, this will make your stronger and reduce energy leaks, if you have a low pull up bar and have to hang legs behind, contract them too, tense up those glutes and hamstrings and lower back, full body tightness and tension is full body strength
9 - tip 9 , use your breath to create core strength, for anyone that has done weight lifting will know of using your breath to tighten your core called bracing, using your breath to tighten your core helps create your own weight belt this is helpful to creating a tight strong core.
10 - point 10 pull up explosively and lower under control, be powerful pull yourself up with strength and power, this will activate your fast twitch muscles fibres and help you to increase strength and hypertrophy, lower under control to maintain tension on the muscle and not let that energy and force go into your connective tissue, doing this will help you to maximise all phases of the rep and get more out of each one. remember a pause at the bottom is important and one at the top is a great way to get more of the rep, chest to bar pauses at the top are a hell of a way to finish of your mid back
click these videos here for learning the chest the bar pull up to the benefits of them, subscribe for more like this
What was your favourite hack?
all of them, but #3 is amazing !
thanks for sharing them with us :)
@@KhalidFawzy glad you took value from them and hopefully they up your pull up game
Au
Great vid dude! Your confidence on camera has really improved over the years and it’s awesome to see
Thanks brother appreciate that, have learnt alot through the years, alot more to learn but getting there, appreciate the support over the years
My biggest wish regarding pull ups is, I’m 6’2 and train at home with calisthenics consistently, but I only have a doorway pull up bar, I just wished my house had a high enough ceiling so that I could mount a bar high enough so that I could keep my legs completely straight & relaxed while doing my pull ups! Maybe one day🤔
I get that buddy, im not as tall but have used doorway pull up bars for so long and have my knees touch the floor it feels like it ruins it. I'm still getting used to doing full length and still keep my legs behind me so need to get out of that habit. Get yourself a freestanding one and use outside or find a local park if possible but getting to that time of year of getting cold and dark. Just do what you can buddy
They're all great, Lee! I'm currently working on the #1 and #5 more as I don't have the forearm strength to do enough pull-ups I've realized. I've been doing everything else, but neglecting those 2 and REALLY notice it now, a lot! This is definitely a great breakdown of all the points you need for strong pull-ups. Once I get those 2 mastered, I know I'll be able to bang out 10 pull-ups, as my grip is always going well before my back feels it!
That's awesome, plus having a few to really dial down on and focus on you will be able to have a plan of attack, with that attitude I can imagine 20 by end of the year 😉
@@LeeDowningKeat Thanx brother! Been rehabbing my left subscapularis, and deltoid and just forgot to continue with grip strength during the healing process. It's frustrating when I have to find certain movements or variations of exercises that don't aggravate them too much during the healing process and hanging is definitely one of them. 20 eh? I'll be super glad with 10, but 20 is the next round number to reach! hehe
We have to try and navigate injuries the best we can, i have a video this sunday showing my workout im doing right now, with weighted calisthenics and ive had to make changes due to minor injuries/niggles. it happens and we will not always get it right but as long as we try to move forward and not give up we are doing the right thing
@@LeeDowningKeat Indeed! Even one of the guys at my home gym downstairs has noticed me getting bigger, even with the injuries. All because I was using more machines/bar work with much more control/slow movement. Shirts are feeling tighter too, but still moving forward, like you said! =)
@ddpwe5269 hard work pays off my friend
Good tips and reminders Lee. Thanks.
Glad you enjoyed it hope you are well
Massive Respect for the top position hold at the end. With chest to bar form it is hard as f***. Working on all of these cues, but to really squeeze the bar as hard as i can is what i probably struggle the most with. I find myself "passively gripping" so often, if that does make sense as the forearms like to eat up my focus
Most people do and it's usually their grip that gives out too so paying more attention can help plus with irradiation should make you stronger but will take time. Yes my back was aching after that set of holds as that was a few takes as well so did a few of those holds and negatives plus all the pull ups for the video, arms and back needed rest but had my usual workout the next day
Holy fu**ing fu** 😯🔥 xxx
Glad you liked
Which footage is the cover pic from? 🫣 xxx
@@joeyy42 that was a dedicated picture for it, want to make better thumbnails
@@LeeDowningKeat it looks incredible! 😳 xxxx
Thank you, new phone with awesome camera on it definitely helps 😀