The Official Pull-Up Checklist (AVOID MISTAKES!)

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  • Published: 19 September 2019
  • To perform a picture perfect pullup, there are few things you need to keep in mind. This checklist will lay the foundation for proper pullup form, whether you are working on your first pullup or you’re trying to do even more pullups than you are doing now. In this video, I am going to give you details on the prerequisites. setup, and execution of the pullup, including one all-important caveat that will help to keep your shoulders healthy.

    Before you even jump up to the bar, there are a few prerequisites that are important to take note of. To start, it is important to strengthen your abs, as they help provide strength and stability throughout the exercise, but also train them while hanging from the bar. Secondly, you should work on strengthening your deadlift as well as you’re working on pulling strength that will transfer to the pullup. You should also note the importance of strong scapulae, as they are key in the execution of a pullup. You can do this by including straight arm pushdowns into your workouts. Finally, the last prerequisite is your bodyweight to strength ratio. Carrying excess weight / body fat will make the pullup incredibly difficult as you are pulling more weight.

    Next, is the setup of the pullup and that starts with your grip, elbow positioning, and what to do with your legs. The bar should be deep into your grip as to help avoid undo stress on the deep flexor tendons that can cause medial epicondylitis. However, a hook grip can be used sparingly in order to perform as many reps as possible, but is not ideal in the long term.

    You should be grabbing the bar just outside shoulder width as this will give you the optimal pulling position. Too narrow or too wide can cause the wrong muscles to take the brunt of the work, as well as limiting the number of pullups that you can do. Proper grip width is also related to elbow positioning, as too wide will also take the elbows away from the front of our body and more to the outside, instead of infront of your body (the ideal position). Your legs should be out in front of your body slightly, toes pointing down, quads flexed, glutes squeezed and abs flexed to plug any common energy leaks.

    When it’s time to execute the movement, make sure to squeeze the bar through the pinky and ring fingers as they are the weakest digits involved in the pullup. Make sure to look up at the bar on your ascent and don’t think of pulling your body off the floor and to the bar; think of pulling the bar to your body! The last point to remember on the execution is to “attack the bar” with your chest. This will open your back into thoracic extension which is important to scapular movement.

    For that all important caveat in the execution of the pullup, when you reach the bottom of the movement, don’t unpack your shoulders! Dead hang does NOT mean destabilize. Instead of allowing your shoulders to come up to ears when you hang from the bar, keep your shoulder blades down and back. This, in conjunction with thoracic extension (attack the bar with your chest) allows for stable but mobile scapular upward rotation and will help to keep your shoulders healthy.

    As you can tell, the pullup is not just as simple as grabbing the bar and hoisting yourself up. It’s not just what exercises you do, but how you do them, that matters the most. If want to be able to do more pullups or any other exercises without missing any of the all important details, be sure to click the link below and use the program selector to help find the program that matches your training goals right now. Put the science back in strength and witness your best results ever in the next 90 days.

    For more videos on pullups as well as other important exercise checklists, make sure to subscribe to our channel here on RUclip.Mobi using the link below and turn on your notifications so you never miss a new video when it’s published.

    Get Jacked in 90 Days - athleanx.com/x/my-workout
    Subscribe To This Channel Here - http://ruclip.mobi/user/jdcav24
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Comments • 1 791

  • ATHLEAN-X™
    ATHLEAN-X™   4 weeks back

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck! 
    https://giveaway.athleanx.com/ytg/perfect-pullups

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • jarodsimon
      jarodsimon  4 weeks back

      Daniel Williams yes

    • Fa El
      Fa El  4 weeks back

      ATHLEAN-X™ ]l-0i9u8-y079t68r57e436w25q14 `3 1ERQفصثغ٤٥٦ف٧خ٨غ٩ع٠ه-خ==

    • Pushkar Pandit
      Pushkar Pandit  4 weeks back

      🙏

    • Ludwig von Beethoven
      Ludwig von Beethoven  4 weeks back

      Love your videos, Jeff. Keep ‘m coming.

    • FitnessFan
      FitnessFan  4 weeks back

      Jeff, can you make a video about how different body proportions (torso and limb length) affect the big lifts and how to find out what what combinations we have (for example short torso, short femur, long arms)?

  • xearo120
    xearo120  2 days back

    I feel personally attacked by your electronic board 10:56

    • digi92
      digi92  4 days back

      Takeaway: shoulder destabilisation. Got it, Jeff

      • Santiago Valdez Roy
        Santiago Valdez Roy  5 days back

        This was 10000000% helpful. Jeff, what's your opinion on weighted pullups?

        • Yuri Hung
          Yuri Hung  5 days back

          do we tuck in our chin when we do the rep to avoid neck muscles involving in the ex?

          • Iridious
            Iridious  6 days back

            Needed this! Competing for a nrotc scholarship currently max at 14 pullups.

            • Drake Aamold
              Drake Aamold  6 days back

              God is good

              • tricking tas
                tricking tas  6 days back

                La queremos en español

                • Just for fun
                  Just for fun  6 days back

                  Pull-ups

                  • Itss not Mee
                    Itss not Mee  6 days back

                    Stay straight guys! Always works

                    • Seeker Realm
                      Seeker Realm  6 days back

                      Just started watching your videos and there all great but I’ll like to know which hernia you had and was it the one that pushes out your belly button and do you have any idea how much it would cost with out insurance to get it fix thank you

                      • Maaxii Ortiz
                        Maaxii Ortiz  6 days back

                        Sube este video en tu otro canal por favor

                        • Leo Messi
                          Leo Messi  7 days back

                          You forgot to mention not to tilt your head up as you do pull ups. I hurt my neck from doing it and it really sucks!

                          • Jessy Avila
                            Jessy Avila  1 weeks back

                            Thankyou Raymond 💀

                            • Ceasar Diaz
                              Ceasar Diaz  1 weeks back

                              This video didn’t need to be this long

                              • Yuval Eizik
                                Yuval Eizik  1 weeks back

                                EVERYONE TELL HIM TO DO A PERFECT CORRECTIVE WORKOUT!

                                • Kyle Ludwig
                                  Kyle Ludwig  1 weeks back

                                  not a single pullup was done that day

                                  • Esteban Federico Sanchez Lombardo

                                    El pelotudo de chris heria dice que hay que bajar hasta abajo y soltar los hombros hasta que la cabeza quede metida entre medio de los hombros. Lo hice y me resultaba re incomodo ahora veo por qué, no sabe un carajo ese chavon

                                    • I Piedi di Porco
                                      I Piedi di Porco  1 weeks back

                                      Love

                                      • adseg2cf
                                        adseg2cf  1 weeks back

                                        I attacked the bar with my chest and now I’m in prison for assault.

                                        • DOL3rd
                                          DOL3rd  1 weeks back

                                          Much needed advice. Thanks Jeff

                                          • Sean H
                                            Sean H  1 weeks back

                                            Great video

                                            • tank2003
                                              tank2003  2 weeks back

                                              I said watch the damn video

                                              • Juan Mata
                                                Juan Mata  2 weeks back

                                                Can i still curl if i have minor medial epicondylitis

                                                • nicholas ingratta
                                                  nicholas ingratta  2 weeks back

                                                  You can do good form but any form works

                                                  • Bruno Naletto
                                                    Bruno Naletto  2 weeks back

                                                    I used to feel my shoulders a lot when doing pull-ups, to the point it hindered my performance, I've narrowed my grip after watching this video and it did wonders, I've felt it way more on my back and my brachyalis, did not felt my shoulders hurting at all.

                                                    • Tasty Not tasty
                                                      Tasty Not tasty  2 weeks back

                                                      The way I grip the bar is I use hook grip and then I rotate it a little till I get to normal grip. By doing that I get a good grip and avoid calluses.

                                                      • KZbleach
                                                        KZbleach  2 weeks back

                                                        That idea of focusing on squeezing with the weakest fingers is a concept they teach in Judo too, interesting overlap.

                                                        • Américo José
                                                          Américo José  2 weeks back

                                                          Perfect. Perfect.

                                                          • Fellow accelerationist
                                                            Fellow accelerationist  2 weeks back

                                                            Will do this tomorrow. My current form was almost perfect but still. Recommend your channel to total bros.

                                                            • Christopher Gabriel
                                                              Christopher Gabriel  2 weeks back

                                                              Extremely helpful! Hit a plateau and needed help figuring out how to maximize/improve my semi-morning pull up workout

                                                              • PPP Pugh
                                                                PPP Pugh  2 weeks back

                                                                Plug those energy leaks. You learn something every day.

                                                                • Johnny Le
                                                                  Johnny Le  2 weeks back

                                                                  I thought that's an active hang, not a dead hang.

                                                                  • Subhankar Mandal
                                                                    Subhankar Mandal  2 weeks back

                                                                    Thank you

                                                                    • BEISisICE
                                                                      BEISisICE  2 weeks back

                                                                      Pull ups? Doesn't he mean hanging face pulls?

                                                                      • Worcester Bulbasaurs
                                                                        Worcester Bulbasaurs  2 weeks back

                                                                        Hi Jeff,

                                                                        You mentioned your hernia surgery. I had bilateral hernia surgery a year and a half ago, I still have a lot of pain doing ab work.

                                                                        Serious kudos to you doing ab work after a few days from yours. I couldn’t walk for a week 😹

                                                                        Could you do a video talking about your hernia experience, ab workouts to commence or workouts to avoid with variances. I think it could be interesting.

                                                                        • Taabish Matloob
                                                                          Taabish Matloob  2 weeks back

                                                                          This is GOLD!

                                                                          • Phobia Mission Painball Park

                                                                            Thank you for all your series, probably the only respectable trainer that gives you all the facts to do every exercise right.

                                                                            • Pierre Cohen
                                                                              Pierre Cohen  2 weeks back

                                                                              I though hanging from a bar in a dead hang was good for the shoulders?

                                                                              • TrabanT
                                                                                TrabanT  2 weeks back

                                                                                sound treatment please. reverb is hard on my ears

                                                                                • KaptainBasketball
                                                                                  KaptainBasketball  2 weeks back

                                                                                  I love pullups

                                                                                  • Balu 978
                                                                                    Balu 978  2 weeks back

                                                                                    I am doing now face-pull-ups

                                                                                    • Johny40Se7en
                                                                                      Johny40Se7en  2 weeks back

                                                                                      Thanks Jeff, needed this because for a little while I was holding the bar either a bit too narrow or a bit too wide and I've been feeling that pain the elbow every so often because of it but didn't know why until now. I have one of those doorway pull up bars so it's not that wide and need to hold it right at at the edges to be in the right position. Keeping the whole body straight and tight is harder to do because the door way is just over 6 feet and I'm 5 feet 8 inches in height so I need to bend my legs to straighten the arms.

                                                                                      • Game BoyX
                                                                                        Game BoyX  2 weeks back

                                                                                        Please answer
                                                                                        Goal: Fat Loss
                                                                                        Question :which first weight or cardio???

                                                                                        • Akis Oikonomou
                                                                                          Akis Oikonomou  2 weeks back

                                                                                          https://youtu.be/l2IR5_ffcus
                                                                                          Don't mention it 💪
                                                                                          Check this video about fat loss. It's really helpful

                                                                                        • Game BoyX
                                                                                          Game BoyX  2 weeks back

                                                                                          @Akis Oikonomou again thank you very much for your time

                                                                                        • Akis Oikonomou
                                                                                          Akis Oikonomou  2 weeks back

                                                                                          You're welcome my friend. I just research a lot about strength training /fitness and of course I watch a ton of athlean x videos.I recommend you to start watching shredded sports science, everydamnday fitness, swolenormous, iwannaburnfat, syatt fitness, buff dudes for more info regarding nutrition and fat loss. (and of course athlean x)

                                                                                        • Game BoyX
                                                                                          Game BoyX  2 weeks back

                                                                                          @Akis Oikonomou thank you very much for the answer,may i ask you the source of this information or is your own knowledge?

                                                                                        • Akis Oikonomou
                                                                                          Akis Oikonomou  2 weeks back

                                                                                          Weights first then cardio. It's optimal to do cardio 2-3 days after weight training for 2-3 weeks. Then increase it to 4-5 days. When you hit a plateu try to incorporate some NEAT, for instance aim for 6000-10000 steps per day. And lastly don't do crush diets or overdo cardio. Just a small deficit of 250-500 calories (250 for the first 1 month), prioritize weight/strength training (3-6 days /week) and use cardio as a tool.

                                                                                      • Антон
                                                                                        Антон  3 weeks back

                                                                                        Please make same on DIPS!

                                                                                        • Carlos Moreno
                                                                                          Carlos Moreno  3 weeks back

                                                                                          00:34 When you read the board behind and start smiling

                                                                                          • Patrick Truax
                                                                                            Patrick Truax  3 weeks back

                                                                                            Any advice for assisted pull ups and dips?

                                                                                            • Nik's Life
                                                                                              Nik's Life  3 weeks back

                                                                                              The Official Dip Checklist next!!