The Official Pull-Up Checklist - "AVOID MISTAKES!" - - AnaDucha

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The Official Pull-Up Checklist - "AVOID MISTAKES!" -

The Official Pull-Up Checklist - AVOID MISTAKES! - pull ups pull up technique how to do pull ups what are pull ups good for pull ups vs chin ups pull up bar strong but can't do pull ups austrian pull ups

The Official Pull-Up Checklist - "AVOID MISTAKES!" -

What's up guys jeff cavaliere athleanx alright guys look he doesn't I agree wholeheartedly what he said about Jesse but he doesn't think that you're doing your pull-ups right so what I want to do is I tend to agree I think that pull-ups are one of those things that are very challenging they're they're an enigma really because they look so easy when people know how to do them and can be so damn hard when you don't know how to do them but we can make it all easy here today because I'm putting out

the official pull-up checklist what I want to do is I want to show you guys exactly how to do it by covering some of the prerequisites that are going to make it a lot easier for you to do right now if you focus on these things number two the setup everything in the setup will determine how the rep itself goes so if we get these things right I promise you'll get better at them as well and then finally the actual rep how you perform the exercise itself is going to make a big difference in how well you do them okay and finally one giant caveat that you're gonna want to make sure you pay attention to as it relates to the impact this exercise can have on your shoulder in a bad way if you don't do them correctly so with that being said let's start breaking them down one by one with the help of Raymond

the checklist alright to kick off this checklist guys we actually have a prerequisite list and these are the things that can enhance your ability to attack the pull-up itself I want you working on these things because they're gonna have an amazing transfer over to your ability to do pull-ups and the first thing is having stronger abs now guys I've relayed this story many times here before when I have my hernia surgery the most difficult things for me to do was not to do a plank or to do a crunch or any direct ab exercise as a matter of fact I was doing that a couple of days after surgery what I wasn't able to do though even months after the surgery was hang from a bar and keep my body still because your abs are heavily relied on to create stability and stillness under the bar when you hang on it so what you

need to do is start to incorporate more hanging ab exercises into your routine to start to strengthen your abs in that environment which is going a tremendous transfer right over to the pull-up we decide to do them next you have to have a strong deadlift now I know there's a little bit counterintuitive you're thinking to yourself I'm pulling off of the floor versus pulling up overhead well the point is you're pulling in both environments and the stronger you are at pulling that better you're going to be I put together a complete deadlift checklist article that you're gonna want to check out that covers exactly how to perform the deadlift for maximizing your strength and getting the most out of that lift I promise you as you watch your deadlift numbers increase your ability to do more and more pull-ups

will go up as well thirdly scapular strength there's one those elements that people tend to overlook your scapular need to be strong they need to be stable and one of the best ways you can do this is by improving something we call your straight arm scapular strength with an exercise like this this straight arm push down work on including this into your routine and I promise you you're going to develop a lot more stability through your scapula which is going to as you'll see quickly here become very important to your ability to do pull-ups and last guys you want to make sure that your body fats in check because we know that a guy who's heavier and doesn't have the strength to match that extra weight is going to have an incredibly difficult time doing pull-ups so having a good strength to body

weight ratio will always be in your favor so work on getting that body fat down which is going to improve your ability to knock out more pull-ups and you can right now with that being said never guys start the checklist on to what you actually need to do we put those hands on the bar all right so now the setup when we get to the bar there are some things that we can do here that is going to make the rest of the exercise so much easier if we get them right and it starts with how we grab the bar as you see here I have some options I could grab with a narrow grip I could grab with a shoulder width grip I could grab with a very wide grip the fact is there's only one grip that's actually really good and that is this one right here slightly wider than shoulder width why because it places my shoulders in

the right position to do a lot of things that are going to be needed in the rest of the exercise namely it gets my elbows out in front of my body it puts a bit of stretch onto the lats that's going to allow us to gain more power from them and it takes out of the equation some of the smaller muscles that are ill-equipped to do what we're trying to do and that is our entire body up to the bar if I went incredibly narrow as you see here most of the focus is going to shift to the forearms and to the brachialis to try to get my body up over the bar they're not as equipped and strong to do that I really need to get my lats involved to do that as I mentioned you just got to go a little bit wider and by keeping the elbows out in front of our body it prevents us from wanting to go too far because you can see as I go too far

my elbows start to go out towards the sides Ramon's going to show you why that's not a good idea in just a little bit the next thing we can do is talk about the depth of our grip where are you gripping the bar are you gripping it in the end of your hand up near your fingers or you're gripping it really deep here in your palm to do the exercise now I'm going to tell you this right now you will do more pull-ups if you grip it really far away in this sort of hook grip with your fingers just resting over the top of the bar but you're inviting some long-term problems you're going to place too much stress on those deep finger flexors that's going to radiate all the way down here and place so much stress on that medial elbow and eventually turn into a really stabbing pain of medial epicondylitis if you always do

them this way now if you're gonna pull up competition you just have to get as many as you can and a single effort then I'd probably recommend doing it in this far end of your fingers but if you're gonna do your pull-ups routinely you want to do them right without irritating your elbow you're gonna want to grip a little deeper as you see me do here lastly we talked about the positioning of the legs and believe it or not it matters most of us will do it like this we'll bend our knees bring our feet back behind our body and do our pull-ups when I'm not really understanding what we're trying to accomplish by doing that because the weight of our legs is the weight of our legs we were not awaiting anything whether we bend them or whether we keep them out straight in front of us but we

are gaining when you put your legs out straight in front of you is a plugging of the energy leaks this is a concept I've covered many times here and it's a miracle if you have never tried it before you'll see instant changes with how many pull-ups you can do you position yourself where your legs are out in front of your body you're going to actively engage your calves by pointing your toes down towards the ground you're going to squeeze your quads and straighten your knees as hard as you possibly can you're going to squeeze your gluts behind you you're going to tighten your abs as well all of these things now tighten you're actually plugging all the potential places the force that you're gonna generate down through the bar can leak out of realizing that your whole body is one kinetic chain

with that energy flowing up and down if you plug those there's nowhere else for that energy to go then right back up into the bar down for your arms and execute it in a better perform pull up you'll see instant strengthen increases if you do what I'm doing here you get those legs out in front of your body you stay tight you stay straight this is going to help you tremendously all right so now it's go time it's time to do your repetition the thing you want to do first and foremost is look up look right at the bar guys if you're looking where you're going you're gonna get there faster right but don't mislead yourself into thinking that your eyes are the target for the bar you still need to get that bar at least to your chin if not to your sternum but if you look in that direction it's going to give you that target it's

going to help you to visually set that goal and get there easier the next thing is now you're going to initiate and when you do I want you to squeeze I want you to squeeze the bar but not just through the entire hand I want you to focus on squeezing through these two fingers right here your ring finger and your pinky finger why because those are the two weakest fingers in your grip and if you can squeeze and consciously squeeze down through the weaker fingers you're going to bring the rest of the grip along for the ride and a stronger grip and the ability to exert force into a grip into the bar is going to initiate the process of pulling with a good strong force downward to get your body up so I want you guys to make sure that you're doing that now what is the mindset here don't think about pulling your

body up to the bar I always say think about pulling the bar down to your body but while you're doing it I want you to attack the bar with your chest meaning as you go in this direction reach for it with your chest open your chest up this does something incredibly important it establishes thoracic extension thoracic extension is not only going to make this repetition easier but it's going to actually increase the safety of this exercise when it comes to your shoulder which leads us to our final caveat I so that brings us to this sort of controversial point when it comes to the pull-up and I'm gonna give you guys the best advice I think I can do you need to go full-out dead hang on every pull-up rep yes you should that means you should straighten your elbows if your elbows allow you to on every single

repetition but that does not mean that you should do this this is called unpacking the shoulders this is what some people interpret as a dead hang this would be a bad pull-up tutorial that teaches you to do this why because this is actually destabilizing your shoulder in a pretty bad way and dead hang does not mean destabilize and that's what I talked about Raymond helping us out here and why it's so important to get into that mindset of attacking the bar with your sternum to get into that thoracic extension let me explain so when I go here into this dead hang position I raise my arm up overhead when there's no engagement at all of the muscles here of your upper torso and back you get this traction stress up here on your arm and if you have a torn labrum like I do then this is gonna be a

really negative thing for you to do in terms of how it feels on your body and you don't necessarily even have to have a torn labrum just the lack of stabilization that this creates is going to place a lot of force and impingement stress up here in the joint itself as you see as it rises up and pulls up into the AC joint so what we need to do is we need to learn to keep ourselves engaged as you see me do here and all that is is me just actually pulling down and back now we don't want to lock into this position what we want to do is we want to be able to create stability here but still move because as you can see as the arm goes goes up over the body the shoulder blade will go with it this is what's called the scapula humoralism this wants to move it has to up really rotate in order to allow the arm to get all

the way up overhead as you would in the downward position of a pull-up so you want to do this instead just create enough space don't let your traps go up near your ears instead just pull them down get them away create some space between your shoulders and your neck when you're in this position now if you allow for thoracic extension something actually really helpful happens here and that is it allows the shoulder blades to do that rotation remember if you just try to force your shoulder blades down and back you'll get none of that movement you're actually giving to cross signals one of them is to stay tight and the other one is to be able to move and we can't do the two things at once but what we can do is we can stay stable and have it move it the right way because as you'll see if this spine

were to would have bent forward if I were to be kind falak or make lose some of that extension to the thoracic spine this shoulder blade can't really rotate smoothly on this curved thorax or on this curved ribcage here but when I get nice and straight if I come up straight here now you can see the amount of play that's available here in the scapula for rotation again if I move forward it doesn't want to move as much it's locked in place here in terms of how much it can rotate and just getting myself up straight you can see how much more play I get around the scapula so that is the most important thing guys don't trick yourself in thinking that getting completely laxed at the bottom of pull up is a good thing get straight the elbows keep the tightness there keep the stability and then allow that extension

through the thoracic spine to still allow for the movement that's going to be required to execute the pull up properly every single time okay so there you have it the official pull up checklist hopefully now allowing you to do not just more pull-ups but to do them correctly every single time if you missed the others in the checklist series guys make sure you click on these and watch them I'll actually link them at the end of the article in the meantime if you're looking for programs where we put the science back in strength as you can see how we do what we do actually matters and it helps us to get to where we want to be a lot faster when you do those things right all that's worked in every program we have over 9x comm if you found the article helpful leave your comments and thumbs up

below let me know so I'm going to cover I'll do my best to do that for you if the amorite done so guys click subscribe and turn on those notifications so you never miss the article when we put one out alright guys see you soon and you guys thought I was bad at staring.

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