How to Increase Your Pull Ups from 0 to 10 FAST - 3 EASY Tips to Improve Your Pull Ups

How to Increase Your Pull Ups from 0 to 10 FAST - 3 EASY Tips to Improve Your Pull Ups
"I can't do a pull up."
"I don't have the upper body strength."
"Women just have a harder time with pull ups."
"I'm too old to do a pull up."
"I work my back and do assisted, but just never seem to get any closer to that full pull up."
"I'm just not built to do a pull up. I need to lose weight first."
Ever said any, or maybe all of these things, before?
You may actually even technically BE STRONG ENOUGH TO DO A PULL UP and yet still UNABLE TO DO ONE!
It's because muscles have to engage and work correctly to do that full pull up, which might not be happening, especially if you sit a lot or hunch over!
So it isn't just strength you need to work on, but also being able to recruit those muscles efficiently and effectively!
That is why your workout routine can't just focus on band or machine assisted pull ups. In this video we're going to look at 3 pull up mistakes and 3 easy tips to take your Pull ups from 0 to 10+ FAST!
Need a Full program? Check out my 30 Day Pull Up Challenge: bit.ly/2Pvx8A6

[@redefiningstrengthOC]

Excited to hear how you all get on with implementing these tips! Let me know if you have any questions. And here is the Challenge I mentioned! We are currently going through it in my Private FB Group so hope to have some of you join us! bit.ly/2Pvx8A6

[@grandcapital7257]

Hi, thanks for the tips,im 50 years old man, does your program will make me do 10 pull ups from zero, because its seems fokus to women, thanks

[@florencescheepers9736]

Fantastic video! This inspires me to continue working on those pull ups. Would you recommend inverted rows for those struggling with the hang?

[@riddlescom]

I'm doing 20 pullups. I'm working on muscle ups. They are hard

[@veronikalukacs337]

This programs seems to no longer exist. Sad! I'm up to four pull-ups in a row and I seem to have plateaued. I'm not sure what else to do!

[@logynbrown7068]

Awesome video! Being inundated with fitness advice from dudes and "fitspo"-type girls, it's awesome to see some legit advice from another woman. Thanks!

[@redefiningstrengthOC]

Thank you!

[@deathbright107]

I've just started to be able to do push ups. I would love to be able to do pull ups!

[@redefiningstrengthOC]

Congrats on building up those push ups!

[@sreekargunda3915]

Same! I could barely do a full push up before covid lockdown, now after 2 months I can do 10 I’m working on my pull-ups too currently.

[@KainatPanjwani]

I've struggled to do push ups, I've tried everything, I just keep falling flat on my stomach. Can you help me with how you got to your first push up?

[@AbeRum93]

@@KainatPanjwani Check out Hybrid Calisthenics - How to do a pushup. Or something like that. Guy is awesome and super positive!

[@Qaptyl]

@@KainatPanjwani try incline pushups (put your hands on an elevated surface and go to lesser and lesser elevation as it gets easier)

[@newhorizon1355]

To anyone reading this have a great day & workout.

[@lah8102]

Thank you, wish u the same

[@2000triathlete]

I’m so glad you mention to engage and activate back muscles before the actual pull up. I’ve seen people just jump on the pull up bar with no warm up or activation.

[@redefiningstrengthOC]

It's so key! We often ignore the imbalances and mobility restrictions we create hunched over a computer and end up injured with intense workouts. That little bit of prep goes a long way, not only in preventing injuries, but in creating more efficient movement patterns!

[@Texy04]

@@redefiningstrengthOC Yup that's me. I tore my bicep muscle on a slow lower without warming up first. Stupid and I know better. Now it will be a bit before I can even try again. Don't do what I did! Please warm up first.

[@martyn93ify]

I never warm up for pullups and I can only do 7 for about a year, even though I train them 2/3 times a week just don't get better and need a 5 min rest between sets to get close to the first.😢

[@paytonrae5337]

Glad the algorithm put this video on my home page. I'm trying to increase the volume of pull-ups I can do. This video reaffirmed that I need to warm up more before attempting pull-ups! Thanks for the tips. subscribed ☺️

[@redefiningstrengthOC]

So glad the tips helped Payton! Welcome to RS!

[@chiara.75]

Every detail counts...from mobility to activation 😊 thank you as always for your explications and tips dear Cori 🙏🏻❣️

[@redefiningstrengthOC]

YES! Agreed! And sometimes those simple things add up yet we skip them because they seem "boring!"

[@geronimofarroni2118]

Thanks! The pull ups have always been a challenge for me, this is great info. And i love the doggy at the end of the videos!

[@redefiningstrengthOC]

Thank you! Kiwi says thanks too haha

[@AlexandraTempleton]

This was an awesome video! I've been looking for ways to improve my pull-up technique and train them in other ways and this video answered both :) Thanks so much for making this!

[@emesehorti1526]

Her:" you don't wanna look like a flapping fish while you do your pull-ups" Me: I'd be fine with that!

[@TheMuzikall]

You are an Amazing Coach👏👏👏..I started my Pull Ups with One Perfect Rep...Deep Breathe..20secs rest. 2 Perfect Reps...then 3 Perfect Reps...then kept repeating it... 4&5 came naturally 😆..no Bands in sight👏👏👏..thank God for Lockdown. .I might not have found Kiwi !!!

[@mscutiecutie]

Great information!! Will definitely be joining the 30 day challenge platform and get these muscles sorted out properly. Thanks!

[@venuselectrificata]

Amazing content! Just bought a pull up bar last week and this is perfect to get me started 😁👍🏼

[@michelgolabaigne595]

It's brilliant !!! Thank you Cori !!! You are the Best !!!

[@altaikim]

You are a really strong person!!!👍🏼👍🏻

[@redefiningstrengthOC]

Thanks! Always a work in progress!

[@a.lame.username.]

Your strict pull-ups are very very impressive! The video was as awesome as usual, thank you.

[@francismajor3530]

This has to be the best pullup video I have seen. Very detailed and well explained.

[@canaangroup4006]

I never get tired seeing your work out and explanation right to the point

[@redefiningstrengthOC]

Thank you! Glad the videos help! :-)

[@lilbnb-nucamptag1391]

Lots of good information! Very well done video. Thank you for sharing! ❤️

[@redefiningstrengthOC]

Thank you!

[@syd_seiko]

Thank you Cori. Your energy and knowledge inspires me to achieve a push up. I am small-built 50yo and have started to practise Push-Up from your Master video on it. Currently doing at best 45% against the wall. Was wondering if you will be releasing a 30 day challenge for women like myself who can dreaming (and working) towards doing the standard push-ups. What exercises and workout can we focus on to make our dream come true.

[@dariakudla6856]

your videos are just pure awesome! so helpful! i try to include as much as I can remember in my home workouts. Thank you and keep adding more :)

[@allisondavis9187]

Love watching your tips. It’s nice to see what to activate in order to achieve the full potential of the exercise

[@faizukhan89]

Thank you so much for this valuable knowledge :)

[@redefiningstrengthOC]

Glad it helps!

[@mayafoxwitch]

I’ve never managed to do a pull-up so I’m looking forward to this!

[@larspetersson5933]

Thank You! This is really helpful. Am very inspired after seeing this.

[@redefiningstrengthOC]

So glad it helps! Have fun with your pull up work!

[@LauraPazzaglia]

I need a video on doing the FIRST pull up!!! Ciao from Italy, L

[@redefiningstrengthOC]

Check out my Master The Pull Up video ;-) Although the tips in this one are still SUPER key even if you use the modifications I mention.

[@SithLordBishop]

I love these types of videos thanks! I like the new voice over set up too

[@redefiningstrengthOC]

Thank you on all counts!

[@user-kv1zo2ge8b]

Thank you! I did my first pull-up. Now working on the volume.

[@web3036]

I finally came across a video that made me realize I am weak, and I don't know what the hell I'm doing, I think I'll stick around for a while....Thank you for being here...

[@tonybob6584]

Thanks , well done video !

[@mikehornig5809]

Great info!!! I am 71 and do a lot of exercises...your videos have helped me.

[@kurt2rsenjazz]

This was very informative. Thank you !

[@psoostero9688]

Wisdom here. One of the best vids I’ve seen on pull-ups.

[@redefiningstrengthOC]

Thank you!

[@shortyken9]

The 30 days pull up challenge does not exist anymore 😩

[@resurgem]

Brilliant, makes total sense, I'm going to do the PUC as soon as my work schedule gives me enough time off to get a good run at it. X Joyce

[@redefiningstrengthOC]

Aw yay! Glad the tips help Joyce!

[@corinnanittmann]

That's quality content right here :) one of the best pull up videos I have seen. I will implement these tips #coronatime so that I finally get my first few pull ups when quarantine is over

[@redefiningstrengthOC]

Thank you! Hey no better quarantine goal! hehe

[@VicBattlefield]

Thanks so much, Coach for this deep analysis of a move most people (me included) take for granted!👍😊

[@redefiningstrengthOC]

So glad it helps!

[@VicBattlefield]

@Redefining Strength : This was inspired by your video. Picture this scene, Cori... 🐰: Hi Kiwi! What's up, Dog? 🐶: Hello Bugs! hehe, just hanging around. Have a great weekend! 😉

[@livingstorytelling]

I love how you approach and teach training 💚 Very happy I came to find your channel :)

[@RandyRaz1]

Great job !!

[@martinhamilton8834]

Great video thank you 😊

[@KEICRUMBIE]

I never knew that about the recovery period. I figured if I rested too long it would kill my intensity and my heart rate and burn, thinking it would hinder productivity and results, and repetitions. Thanks for the tips, you're helping me more than you know ❤.

[@redefiningstrengthOC]

So glad the tips helped! And yes, I think we often go to cutting out rest these days to make the workout FEEL more intense, forgetting that the less we rest, the more our true 100% intensity and strength dip over the course of the workout. Love breaking down the training variables so we can manipulate them to meet our needs!

[@ThickasThievesLA]

Great form and technique, really impressive!

[@TeamYouphoric]

Another tip is once you can do a few quality pullups, adding weight and doing weighted pullups. I generally don't do high repetitions for pullups. I usually just do weighted pullups and when I went for a max, was able to hit 31 just because bodyweight pullups feel super easy when you're used to pulling double your bodyweight. Also love that you brought up tempo! It's such an overlooked exercise variable.

[@redefiningstrengthOC]

Very true! Love weighted pull up work!

[@Sandkasten36]

Hmm that doesn't work for me. I can do a one-arm pullup or a pullup with 80% of my bodyweight but after 11-15 regular pullups - it's over. My endurance is awful and adding weight didn't change it at all. I'm going to do workouts with a total of 100 pullups in a certain time in the future. Maybe this will help.

[@TeamYouphoric]

@@Sandkasten36 are you focussing on eccentric training when doing pullups?

[@Sandkasten36]

@@TeamYouphoric My understanding of eccentric training is doing negatives. You mean I should do only negative pull-ups although I can already perform a one arm pullup? Do you think that reducing the weight even further can help me build endurance? The thing is - until the 12 rep every rep is so easy for me but then - the 12th is super easy, the 13th quite hard, the 14th very hard and the 15th almost impossible.

[@TeamYouphoric]

@@Sandkasten36 you wouldn't solely focus on the eccentric portion. You would still pull yourself up, you'd just accentuate the eccentric portion. Try doing 10 sets of 10 repetitions at a 4-0-X-0 Tempo and resting 100 seconds between sets. So, pull yourself up as fast as you can and lower yourself slowly over thre course of 4 seconds. Use a metronome and set it to 60 bpm so you can't cheat on the timing.

[@jeremygerhard8009]

You have some of the best exercise video's I have seen. Thank you for the quality. TGIF 🇺🇸

[@redefiningstrengthOC]

Thank you! So glad they help!

[@RickMartinYouTube]

Timely information. Maybe the best YT vid on the topic. I couldn't do a single pull-up a few yrs ago and have got to five reps x 3. Will do what your recommend to increase. I do a lot of core strengthening and lifting which has helped a lot.

[@redefiningstrengthOC]

Thank you Rick! So have you been using the rest-pause technique? I've found that to be super key when trying to increase from 5-10. So what you could do is 10 rep cap for your first "skill work." Before your supplemental circuits, do your 5 rep max, rest 15 seconds, do another couple of reps or max with good form,. rest 15 seconds...and continue till you get that 10. That would be the skill work one day each week. I also use INTERVALS instead of reps in some of my pull up challenge workouts. So like max reps in that interval, using reps past failure to help clients build that strength endurance!

[@9873Ooo]

I’m learning so much!

[@jemhallcoach]

Been working on these tips and they are going well, added 1 - 2 pull ups to my Max - thank you. What about adding some weight to pull ups to fully overload the muscles, even at the loss of max reps? Like 5 or 10 kilos (11 - 22lbs)

[@tessnf]

Best vid I’ve seen on pull ups!! Thanks!

[@vidaliasulbaran9240]

Great video !! Thanks for sharing

[@redefiningstrengthOC]

Thank you! Glad it helped!

[@msig206]

Quality content! Keep posting please. X

[@neilbeech4093]

Awesome video

[@offthechainfitness]

Thank you, I fall short doing pull ups so always use a resistance band, plus i am not consistent enough, plus because i can't do many pull ups it's not one of my favorites, but now i see that i need to change things, thanks again.

[@redefiningstrengthOC]

Consistency in our practice is definitely key if we have a specific goal. And there may just be some moves we don't really "care" about or what to improve past a certain point. BUT I do think some mastery, and strengthening our weakest links, is never a bad thing. And pull up training is good for the core soooooo...added bonus based on your goals?! ;-)

[@offthechainfitness]

@@redefiningstrengthOC thank you, especially for the time you take to reply to everyone, I feel i am a part of this channel and sure others feel the same.

[@hinakhodiyara5575]

Very thorough. Pure Gold advice :)

[@redefiningstrengthOC]

Glad it helps!

[@laurenromeo6954]

Thanks for the great info!

[@redefiningstrengthOC]

Glad it helps!

[@thiripurasundhari]

you are the inspiration for me to do exercise .

[@gingerbreadboy]

I’m definitely going to take on board the rest pause and reps past failure technique. Cheers.

[@redefiningstrengthOC]

Awesome!

[@cabbys]

It has taken me months to get from zero to three sets of three quality pullups and I've been so concerned about injuring my biceps (I'm 66). They really hurt after a workout and a severe injury will be a major setback. I will try your method. This is a very excellent video on pullups,. One of the best I've seen. Thanks.

[@redefiningstrengthOC]

Thank you! Glad it helps and keep up your hard work! That's great results though and love that you focused on QUALITY!

[@marielaescobar948]

Excelente gracias 💪💪💪

[@imtryinmybest]

Thanks!

[@williamcarter6374]

All great tips! You can also try breathing and bracing (tighten your core and leg muscles) to plug some of the energy leaks, which should equal additional reps.

[@redefiningstrengthOC]

Nice tips!

[@80sriceman]

Doing pull program today.🤔...will keep these tips in mind. thank you!

[@redefiningstrengthOC]

Aw yay! Have fun!

[@meep3709]

This is great, logical and realistic advice. From a rock climber, this is super useful to learn about the mechanics. Thanks so much!!

[@johnlozauskas778]

WOW!!! She is doing real pullups with out the Kip and she is going until the bottom of her neck is over the bar. She gives some excellent advice for people who have a weaker upper body like me. Sergeant Hartman would be pleased. Outstanding!!

[@mattc825]

Dayummm.. that's some impressive strength you got. +1

[@climbinggymnetwork1019]

Not only great content, but well done delivery.

[@redefiningstrengthOC]

Thanks!

[@natashajohnson2598]

Bought a pull up bar for lockdown, hoping to progress to 1 by the time the gym is open again but I'm finding it tough. Have been doing negatives and I have seen some improvement but I need to be more consistent. Will defo use some of these tips.

[@darnitthelma4247]

How many can you do now? I am just in with these. Can do 4 with good form maybe 5 by end of this week. It is not easy!

[@crljump]

great video

[@Langor]

Love you videos :)

[@jeanterelinck4259]

I’m glad I hung in to see you do your 12, you rock 🏆😎

[@postyourscore75]

Just found your channel. very helpful😊👍

[@maxineharris4746]

Really helpful! Thank you!

[@redefiningstrengthOC]

Glad it helps Maxine!

[@erichibler2112]

Just totally love your videos. Your format, topics and advice are very sharp and personable. Great job short and sweet 😎

[@redefiningstrengthOC]

Thank you Eric!

[@erichibler2112]

@@redefiningstrengthOC you are welcome

[@erichibler2112]

@@redefiningstrengthOC you're very welcome 😊

[@trick351]

You just make it look so easy 💪🏼🙌🏼❤️

[@pandotterito]

Again, great presentation.

[@redefiningstrengthOC]

Thanks!

[@ebenezorsend8304]

I look forward to seeing that super-cute doggie! The training content is also superb.

[@MrJohnNinja]

Great video! What if one is not strong enough to properly go from the dead hang to the active hang? Any recommendations for a progression? Thx! John R.

[@luiseliasramirezidona6842]

Great video

[@TyehimbaJahsi]

VERY informative!

[@redefiningstrengthOC]

Thanks!

[@DavidJohnson-dc8lu]

I like the "Just in case you think I couldn't do 10 Pull Ups", no going over your videos I would have been surprised if you could only do 10 pull ups.

[@alexiscamio4542]

Hello From france Thank you very nice...

[@fukcserbia]

You're so strong. I'm impressed!

[@redefiningstrengthOC]

Thanks!

[@jeanettedicarlo5881]

I never doubted for a second you could do 10 😀 another awesome video

[@siddhantsharma4245]

Thanks for the video maam...I want to ask one question.."How tall are you???"

[@seisslion9009]

You have an amazing back... Really trued to focus but I was just watchi g the back and looking at how the muscles engage with eachother in the movement

[@laurannejouanno7993]

Hi! Thank you so much for your videos. Where can we find the pull-up challenge/program now? The link does not work anymore. Thanks a ton!

[@sarvgrover]

Thanks for suggesting pull-ups

[@eddieyutub]

Yes, daily! I now can pull up 30-40. Yes, activation warm up really works. I add Wim Hof

[@carolynf7922]

Any tips on exercises to do at home when we don’t have a bar? Push ups.....anything else?

[@danwayne786]

1.bent over dumbbell rows 2.self floor drags 3. dumb bell high pull 4. under table pulls 5. two chairs and broom stick pulls

[@bhanupriyaraghu3833]

Lots of love from India mam... Taking training from around 3months nd de best thing is I m improving myself frm ur videos... Pls do a video about chest fat mam... ❤️

[@leeedmunds2539]

Impressive work there! I’ve been training pull ups for about a month and can get 5 cleans:)

[@redefiningstrengthOC]

That's awesome! Keep up your hard work!

[@jtthomas8614]

@@redefiningstrengthOC gggggggggggçvfgg

[@boostmobile9249]

Amazing, Amazing!!!! 💛😁😁😁😁👍👍👍👍

[@pstamaria]

Thx......

[@joannemarkov]

Is the pull-up challenge still available? I can't find it on your web site, and the entire macros program is beyond what I'm looking for. I'm already at my goal weight and track macros, I just want to build my upper body strength.

[@Token4NaijaTV]

Just joined your amazing channel from a shoutout i came across

[@johnknowles4665]

A good set of pull ups 😎👍

[@redefiningstrengthOC]

Thanks John!

[@ToshdogII]

I have shoulder problems so I do reverse rows to build strength. Haven't done any pull ups lately because it hurts too much. Lat pull downs with elastic bands also help.

[@redefiningstrengthOC]

The mobility and activation work that will, in the end, improve your pull ups, will also help your shoulders. So focusing on building that foundation will only help!

[@72Dexter72Manley72]

If you can do them, start doing hangs from a pull up bar. These help add space in the shoulder joint for movement. Start with 20 second hangs. 3 sets. Then add 5 seconds, every other day.

[@alanm.7844]

My left side takes a while to activate. I struggled with pull-ups because I used to attack the bar with my face and head. When I switched to attacking the bar with my chest, I saw results.

[@rachaeldecindis5394]

Do you have any recommendations for at home pull up bars? I need some thing for in the house but that is not going to ruin my door jams or walls.

[@lawrence_kao]

I use the doorway frame pull-up bars but also don’t want to scruff up the wall so I actually wrap a towel around the top. It felt weird at first as it’s soft but once you hang and doing the pull-ups, it’s fine for me. It might work for you too!

[@elizabethwilfong7385]

Hi, just discovered your channel. Love it! I am 60 yrs old, need help getting to 100! I need to join a live class or one on one. Do you do that?

[@arunalexdavid6281]

No.274 26:46:40 of content,Thank you for your valuable information

[@bombardierboerboels]

May I ask where you got your bar equipment from ty