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

If you can’t do many pullups right now and you’re looking for a way to more pull-ups, you’ve come to right place. In this video, I am going to give you a well-designed progression for beginners to increase their pullups by up to 44%. While using isometrics isn’t the normally prescribed progression t

So, how many pull-ups can you do right now? If the answer is between five and 10, then you’re going to love this video because I’m going to give you a step-by-step protocol that’s going to guarantee that you do three, four, maybe even five or six more pull-ups at the end of just 28 days. Now, you might be doing fewer than that, maybe one to five, then this is going to be the exact protocol that helps you break through to doing either your first or your first few. What you need is a chair and this pull-up bar, that’s it, okay? So, what we do is, no matter what level you’re at right now, your first step, there’s four parts to this progression here, is you’re going to get up on this chair and you’re going to put yourself with your chin above the bar, right?

Get as close as you can to the bar, already? Get up here and hold for as long as you can. Okay, one isometric hold with a chin up above this bar. What happens is, obviously, this becomes more of a challenge and you start to drop, right? You’ll notice that properly performed pull-up requires, I say, your feet out in front of you, quads contracted, legs straight, knees straight.

It creates more through your core. But you let yourself slowly drop down fighting this really important part of the pull-up, which is the eccentric part of it. Fighting it all the way down, try not to let yourself just drop. When you get all the way to the bottom there, that’s one repetition, okay? You wait another minute and we get into position number two.

This is all being done in one short five to eight-minute routine. Now, quick note on that. Let’s say you’re in this position, you got up here, but because you don’t have a lot of pull-up strength, as soon as you got here, you just kind of dropped. You didn’t hold the isometric for long enough. There’s a way for you to.

All you got to do is take a band, put it over the pull-up bar, and then tighten it and you’re just going to step into that band. So, from here, I step in, now I have an assisted pull-up that takes away some of my body weight, it allows me to get that full hold on the isometric, okay? But if you’re able to do that five seconds at least, you don’t need to do that. Position number two. Get to the edge of the chair, put your head up against that bar, okay?

That’s going to be your position that you want to hold from. So again, feet go out in front of you. Go right here. You can see the angle is different, and that’s what’s important here. Isometrics need to be done across different angles or portions of the range of motion so that you broaden the strength gains that you get from them.

Remember that you’re always going to be stronger in this eccentric and the isometric portion of a lift rather than you are in that concentric where you actually have to try to pull up against your body weight and gravity. So, one more repetition there with that slow elongated eccentric is step two. You rest another minute, you come back up again. Third position is going to be with the arms right about here. You want some bend in the elbow, but a position basically between 90° and fully extended.

So, what that looks like is down like this. Now, right there. Now, we’re getting to that part of the pull-up though that happens to be the most difficult for people. Right? This is the hard part.

You can’t really get yourself through the first portion of it cuz you have to go from a usually a dead stop and generate a lot of strength and force and stability through your shoulder blades in the position where you’re weakest. Again, allow yourself to drop eccentrically until you can’t hold anymore and come down. That’s position number three. Position number four, I just said how important the last one was, this is even more important because this is the part that people never have when they struggle with pull-ups, and that is the stability of the scapula to provide a stable platform for your glenohumeral joint to work from. In other words, having a stable base, in this case the scapula is the stable base, that you can move your arm from and produce force up and down without it dissipating or losing it through we call energy leaks.

So now, what we do is we get down this dead hang position and then pull your shoulders away from your ears and pull back just a little bit. This is a scapular pull. All right, and from this position here I’m just trying to keep my shoulder blades together, lean back a little bit and hold that isometric. And I promise you for anyone that struggles with pull-ups right now, this is the position that’s probably causing you the most problems and you don’t even know it cuz you can’t even get in this stable position. And once again, you allow the eccentric lowering to occur where the shoulder blades start to get pulled apart because of gravity pushing you down.

Now, that’s your four-step progression. 1 minute rest in between, a little longer if need be, but you do that in 1 day. Now, the ideal frequency here is to come back and do this four times a week. The second time you come back, you don’t want to start up here again, all the way from the top. Instead, you want to start in the reverse.

So we start when we’re most fresh in this lengthened position in the scap pull because it’s here where we see the most functional carryover. In other words, the most concentric capabilities that benefit from being stable so that I can start to actually do full pull-ups much easier, right? So we’re going to want to strengthen this when we’re most fresh. So this time we do that first, then that elongated range, then the bar up against the forehead, and then the chin up over the bar. That would be session two.

Session three, you come back starting high on the bar and trying to get longer and longer. So every hold is an opportunity to hold longer over the bar, longer up here, so on and so forth, or to elongate the eccentric lowering all the way down. And then the fourth session, you come back and again start from the bottom and try to lengthen those times. If you do this for the 28 days, I promise you you’re going to see, guaranteed, it works every single time, you’re going to see more pull-ups to failure in a single set. Now, if you’re looking to use a volume approach where you do where you you can do pull-ups already, but you’re trying to do more and more of them to the tune of 15, 20, 25, then you’re going to want to make sure that you head to athleanx.

com/morepullups where I give you a 22-day progression to follow step-by-step to increase your volume of pulls almost to the point of doing double your max pull-up set right now. If you know anybody that struggles with pull-ups, make sure you share it with them and uh see how you do. Make sure you leave your comments below. All right, guys. I hope you like the coach video here.

Just me helping you to see what you need to do to get better. All right, guys. See you soon.