The Fastest Way to Get GREAT at Pullups (GUARANTEED!)

[00:00] So, how many pull-ups can you do right

[00:01] now? If the answer is between five and

[00:03] 10, then you're going to love this video

[00:05] because I'm going to give you a

[00:06] step-by-step protocol that's going to

[00:08] guarantee that you do three, four, maybe

[00:11] even five or six more pull-ups at the

[00:13] end of just 28 days. Now, you might be

[00:15] doing fewer than that, maybe one to

[00:17] five. Then, this is going to be the

[00:18] exact protocol that helps you break

[00:20] through to doing either your first or

[00:22] your first few. What you need is a chair

[00:24] and this pull-up bar. That's it. Okay.

[00:26] Okay. So, what we do is no matter what

[00:28] level you're at right now, your first

[00:30] step, there's four parts to this

[00:31] progression here, is you're going to get

[00:32] up on this chair and you're going to put

[00:34] yourself with your chin above the bar,

[00:36] right? Get as close as you can to the

[00:38] bar. Ready? Get up here and hold for as

[00:41] long as you can. Okay? One isometric

[00:43] hold with the chin up above this bar.

[00:47] What happens is obviously this becomes

[00:49] more of a challenge and you start to

[00:51] drop, right? And you'll notice that a

[00:52] properly performed pull-up requires, I

[00:54] say, your feet out in front of you,

[00:56] quads contracted, legs straight, knees

[00:58] straight. It creates more rigidity

[01:00] through your core. But you let yourself

[01:02] slowly drop down, fighting this really

[01:04] important part of the pull-up, which is

[01:06] the eentric part of it. Fighting it all

[01:08] the way down. Trying not to let yourself

[01:09] just drop. When you get all the way to

[01:11] the bottom there, that's one repetition.

[01:14] Okay, you wait another minute and we get

[01:16] into position number two. This is all

[01:18] being done in one short five to eight

[01:20] minute routine. Now, quick note on that.

[01:23] Let's say you're in this position. You

[01:24] got up here, but because you don't have

[01:26] a lot of pull-up strength, as soon as

[01:27] you got here, you just kind of dropped.

[01:29] You didn't hold the isometric for long

[01:31] enough. There's a way for you to. All

[01:33] you got to do is take a band, put it

[01:35] over the pull-up bar, and then tighten

[01:38] it, and you're just going to step into

[01:40] that band. So, from here, I step in.

[01:42] Now, I have an assisted pull-up that

[01:44] takes away some of my body weight and

[01:46] allows me to get that full hold on the

[01:49] isometric. Okay? But if you're able to

[01:51] do that five seconds at least, you don't

[01:54] need to do that. Position number two,

[01:57] get to the edge of the chair, put your

[01:59] head up against that bar. Okay, that's

[02:02] going to be your position that you want

[02:03] to hold from. So again, feet go out in

[02:05] front of you, go right here. You can see

[02:08] the angle is different and that's what's

[02:10] important here. Isometrics need to be

[02:12] done across different angles or portions

[02:16] of the range of motion so that you

[02:17] broaden the strength gains that you get

[02:19] from them. And remember that you're

[02:21] always going to be stronger in this

[02:23] eccentric and isometric portion of a

[02:25] lift rather than you are in that

[02:26] concentric where you actually have to

[02:28] try to pull up against your body weight

[02:30] and gravity. So one more repetition

[02:32] there with that slow elongated eccentric

[02:36] is step two. You rest another minute,

[02:37] you come back up again. Third position

[02:40] is going to be with the arms right about

[02:42] here. You want some bend in the elbow,

[02:44] but a position basically between 90

[02:46] degrees and fully extended. So, what

[02:49] that looks like is down like this. Now,

[02:53] right there, now we're getting to that

[02:55] part of the pull-up though that happens

[02:57] to be the most difficult for people,

[02:59] right? This is the hard part. You can't

[03:00] really get yourself through the first

[03:03] portion of it because you have to go

[03:05] from a usually a dead stop and generate

[03:09] a lot of strength and force and

[03:10] stability through your shoulder blades

[03:12] in a position where you're weakest.

[03:14] Again, allow yourself to drop

[03:15] eccentrically until you can't hold

[03:17] anymore and come down. That's position

[03:20] number three. Position number four, I

[03:23] just said how important the last one

[03:25] was. This is even more important because

[03:27] this is the part that people never have

[03:29] when they struggle with polish and that

[03:31] is the stability of the scapula to

[03:33] provide a stable platform for your

[03:36] glenoumeral joint to work from. In other

[03:38] words, having a stable base in this case

[03:40] the scapula is a stable base that you

[03:42] can move your arm from and produce force

[03:45] up and down without it dissipating or

[03:48] losing it through we call energy leaks.

[03:50] So now what we do is we get down this

[03:53] dead hang position and then pull your

[03:56] shoulders away from your ears and pull

[03:59] back just a little bit. This is a

[04:00] scapular pull. All right. And from this

[04:02] position here, I'm just trying to keep

[04:04] my shoulder blades together. Lean back a

[04:07] little bit and hold that isometric. And

[04:11] I promise you for anyone that struggles

[04:13] with pull-ups right now, this is the

[04:15] position that's probably causing you the

[04:17] most problems. and you don't even know

[04:19] it because you can't even get in this

[04:20] stable position. And once again, you

[04:22] allow the eccentric lowering to occur

[04:25] where the shoulder blades start to get

[04:26] pulled apart because of gravity pushing

[04:28] you down. Now, that's your four-step

[04:31] progression. One minute rest in between,

[04:33] a little longer if need be, but you do

[04:35] that in one day. Now, the ideal

[04:38] frequency here is to come back and do

[04:40] this four times a week. The second time

[04:43] you come back, you don't want to start

[04:46] up here again all the way from the top.

[04:48] Instead, you want to start in the

[04:49] reverse. So, we start when we're most

[04:52] fresh in this lengthen position in this

[04:54] scap pull because it's here where we see

[04:56] the most functional carryover. In other

[04:58] words, the most concentric capabilities

[05:01] that benefit from being stable so that I

[05:04] can start to actually do full pull-ups

[05:07] much easier. Right? So, we're going to

[05:08] want to strengthen this when we're most

[05:10] fresh. So this time we do that first,

[05:13] then that elongated range, then the bar

[05:16] up against the forehead, and then the

[05:18] chin up over the bar. That would be

[05:19] session two. Session three, you come

[05:22] back starting high on the bar and trying

[05:24] to get longer and longer. So every hold

[05:27] is an opportunity to hold longer over

[05:29] the bar, longer up here, so on and so

[05:31] forth, or to elongate the eentric

[05:33] lowering all the way down. And then the

[05:35] fourth session, you come back and again

[05:36] start from the bottom and try to

[05:38] lengthen those times. If you do this for

[05:40] the 28 days, I promise you, you're going

[05:43] to see guaranteed it works every single

[05:45] time, you're going to see more pull-ups

[05:48] to failure in a single set. Now, if

[05:51] you're looking to use a volume approach

[05:52] where you do where you you can do

[05:54] pull-ups already, but you're trying to

[05:56] do more and more of them to the tune of

[05:58] 15, 20, 25, then you're going to want to

[06:00] make sure that you head to

[06:01] athletus.com/more pull-ups where I give

[06:04] you a 22-day progression to follow step

[06:06] by step to increase your volume of

[06:08] pull-ups, almost to the point of doing

[06:09] double your max pull-up set right now.

[06:11] If you know anybody that struggles with

[06:12] pull-ups, make sure you share it with

[06:13] them and uh see how you do. Make sure

[06:15] you leave your comments below. All

[06:16] right, guys. I hope you like the coach

[06:18] video here. Just me helping you to see

[06:20] what you need to do to get better. All

[06:22] right, guys. See you soon.