The Official Pull-Up Checklist (AVOID MISTAKES!)

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.
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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 youtube using the link below and turn on your notifications so you never miss a new video when it’s published.

[@athleanx]

*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! 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…

[@jokubasgirdzius9323]

I want to win

[@rkrbfsikebr918]

ATHLEAN-X™ k

[@dustinkern]

Lost yet again.

[@ErrorSec404]

please i waz so early

[@xgenguy100]

Torf ur a fuckin full of shit liar

[@noamzechria9806]

Rep 9,998 Rep 9,999 Rep 10,000 “What’s up guys Jeff cavalier”

[@DannieRay23]

Jeff Cavalier, Athleanx dot com, try again next time.

[@Adrian101882]

Noam Zechria and not a drop of sweat to show for it either #eezee #peazee

[@jeffcavaliere7097]

It was 11,000 actually

[@kasukeurahara2302]

Your pfp makes the comment so much more better. XD

[@davijerr]

How is he so strong. It's insane

[@Araka80]

Next video : How to smile (AVOID MISTAKES)

[@teamgohadouken9713]

Araka AL (NON-NEGOTIABLE!)

[@am33x]

Jeff is actually a noob in smile gains, he should hire Jim Carrey.

[@Atomicfog]

Make sure to *slowly* take your face muscles through their full range of motion and when you return to a serious face make sure you do it while focusing on the eccentric contraction of your face!

[@flyingsoul7147]

How to hit it from the back checklist

[@tonygluk1]

How to Smile (WORKS EVERY TIME!)

[@hcassar]

When Jeff walks into the gym, the dumbells get severe anxiety.

[@matthiashepworth6583]

When Chuck Norris walks into the gym the dumbells melt.

[@fireeaglefitnessmartialart935]

And then he tells them they're doing it wrong. Lol.

[@lofacciotantoper]

When Jeff walks into the gym the dumbells get horny.

[@mohamadlivestream]

@@lofacciotantoper Check this tool for Pull ups guys! kzbin.info/www/bejne/l4C8cphuopx_a5o

[@maedaemaedae2891]

😂😂

[@joshuacameron2594]

Jeff is the only person on youtube I believe, every single time he says "I promise you".

[@LuckyLucky-nu7fl]

Yes

[@aymanali8013]

I didn't listen to Jeff and I'm now in jail for killing my gains

[@jeffcavaliere7097]

Serves you right

[@TorquemadaTwist]

I know a lawyer who could get you aquitted on self defense. You gotta be willing to say that it was an abusive relationship though.

[@ronhill4609]

Jeff what do you think of the #4liftscompetition

[@AuthorTomWood]

I chortled muchly

[@timoburkhardt7407]

😂

[@MohA-ef8yy]

When Jeff takes a break from the gym, the gym has time to recover.

[@sunilmathew1193]

😂😂😂

[@calebp1423]

Lmao

[@wexken8500]

Don’t play no games with Jeff. 💀😂

[@jasonbarraza3441]

😂 this is the best Jeff joke I've read so far

[@nischay4760]

Those microfractures in the weights need time to heal after all

[@squeegemaster1026]

This contradicts most of what I've learned from my past 3 years of doing crossfit. Glad I found this video before I got an injury.

[@TheProverbialHater]

@Man With No Name You didn't see crossfitters do any chin ups... That's a lie.

[@noodlejutsu]

@@TheProverbialHater hahaha best comment

[@jesseh22]

The crossfit pullup is the complete opposite of everything Jeff just taught us

[@redeemedthroughchrist878]

@@noodlejutsu I come in love, out of genuine care I want you to know the good news! You are valuable, not an accident from nothing. “When I look at the solar system, I see the earth at the right distance from the sun to receive the proper amounts of heat and light. This did not happen by chance.” - Isaac Newton. You and I, we broke God’s laws, whether you have have lied or stolen, said a bad word, hated someone, looked with lust, blasphemed (saying OMG), so on. A just judge is going to punish guilty criminals for their crimes and we deserve to go to Hell for our willful crimes. Imagine you are driving on the road and a police officer pulls you over for speeding and gives you a fine. So you say to yourself, "From now on I will not speed ever again" and you don't. But does that get rid of the fine you have already received? In the same way in our life, even if we try never doing anything wrong ever again and just do good things, it doesn't get rid of the punishment we deserve for the bad things we have already done. In the speeding fine example, the only way to get rid of the fine is to either pay the fine yourself or have someone willing to pay the fine for you. So in the same way, either we need to take our own punishment in hell forever, or we need someone who is perfect who is willing to take our hell punishment for us. God in His love despite our hatred toward Him, made a way for sinners to be forgiven without violating justice. He took on flesh in the person of Jesus Christ. He lived the sinless life we coudnt, and then offered Himself on the cross as a sacrifice for sin. Jesus took the wrath of God you and I deserved, then rose from the dead! If someone takes your Hell punishment then you can go to Heaven and only Jesus the only one who didn’t deserve it did that for us guilty criminals. Good works or trying to be religious can’t save you, only turning to God through trusting alone in Jesus can, and not only will He save you but change you so you won’t want to sin anymore. John 3:16 “For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life.” I recommend reading the Bible, the Book of John to start. The Bible was written by 40+ authors in a span of 1500+ years with 66 books in 3 continents remaining consistent fulfilling 2500+ prophecies backed up with 25000+ archaeological evidence, with 57000+ manuscripts, 2.7 million+ texts. “The evidence for the life, death, and resurrection of Christ is better authenticated than most of the facts of ancient history.” (E. M, Prof Auckland University) Trust that Jesus took your punishment for you and so be 100% certain that you will go to heaven, causing you to start living your life for Him. We are not saved from our sins because the Romans beat up Jesus and killed Him! We are saved from our sins because when He was on the tree all of your sin was imputed to Him, and all the full force of God’s wrath of His holy hatred against you and your crimes, and me, and my crimes, that as a Holy God He must pour out. He poured out on His own Son! Trust alone in Him today, and tell others about the Good news of how they can be saved through Jesus as well!! “We have more evidence for Jesus than we have for almost anybody from his time period.” Scholarly fact. kzbin.info/www/bejne/jqqxpJiOmcllbJI Jesuscares.com kzbin.info/aero/PLIB6yPRxh47S75U6zAX10GPfygnbBoRIw kzbin.info/www/bejne/mGaymJttfqmartE

[@redeemedthroughchrist878]

@@TheProverbialHater I come in love, out of genuine care I want you to know the good news! You are valuable, not an accident from nothing. “When I look at the solar system, I see the earth at the right distance from the sun to receive the proper amounts of heat and light. This did not happen by chance.” - Isaac Newton. You and I, we broke God’s laws, whether you have have lied or stolen, said a bad word, hated someone, looked with lust, blasphemed (saying OMG), so on. A just judge is going to punish guilty criminals for their crimes and we deserve to go to Hell for our willful crimes. Imagine you are driving on the road and a police officer pulls you over for speeding and gives you a fine. So you say to yourself, "From now on I will not speed ever again" and you don't. But does that get rid of the fine you have already received? In the same way in our life, even if we try never doing anything wrong ever again and just do good things, it doesn't get rid of the punishment we deserve for the bad things we have already done. In the speeding fine example, the only way to get rid of the fine is to either pay the fine yourself or have someone willing to pay the fine for you. So in the same way, either we need to take our own punishment in hell forever, or we need someone who is perfect who is willing to take our hell punishment for us. God in His love despite our hatred toward Him, made a way for sinners to be forgiven without violating justice. He took on flesh in the person of Jesus Christ. He lived the sinless life we coudnt, and then offered Himself on the cross as a sacrifice for sin. Jesus took the wrath of God you and I deserved, then rose from the dead! If someone takes your Hell punishment then you can go to Heaven and only Jesus the only one who didn’t deserve it did that for us guilty criminals. Good works or trying to be religious can’t save you, only turning to God through trusting alone in Jesus can, and not only will He save you but change you so you won’t want to sin anymore. John 3:16 “For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life.” I recommend reading the Bible, the Book of John to start. The Bible was written by 40+ authors in a span of 1500+ years with 66 books in 3 continents remaining consistent fulfilling 2500+ prophecies backed up with 25000+ archaeological evidence, with 57000+ manuscripts, 2.7 million+ texts. “The evidence for the life, death, and resurrection of Christ is better authenticated than most of the facts of ancient history.” (E. M, Prof Auckland University) Trust that Jesus took your punishment for you and so be 100% certain that you will go to heaven, causing you to start living your life for Him. We are not saved from our sins because the Romans beat up Jesus and killed Him! We are saved from our sins because when He was on the tree all of your sin was imputed to Him, and all the full force of God’s wrath of His holy hatred against you and your crimes, and me, and my crimes, that as a Holy God He must pour out. He poured out on His own Son! Trust alone in Him today, and tell others about the Good news of how they can be saved through Jesus as well!! “We have more evidence for Jesus than we have for almost anybody from his time period.” Scholarly fact. kzbin.info/www/bejne/jqqxpJiOmcllbJI Jesuscares.com kzbin.info/aero/PLIB6yPRxh47S75U6zAX10GPfygnbBoRIw kzbin.info/www/bejne/mGaymJttfqmartE

[@Protologos]

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

[@calebpreister8454]

Lol, but it really isn't that he knew anything about Judo. It is just that it is good for pull ups

[@lewis3853]

Well I mean, his phrase is "train like an athlete."

[@mohamadlivestream]

@@lewis3853 Check this tool for Pull ups guys! kzbin.info/www/bejne/l4C8cphuopx_a5o

[@easydevtips]

“Don’t be weak or fat” got it Jeff!

[@JyzYorkeManifestKidd]

🤣🤣🤣😂

[@suppiluiiuma5769]

Based

[@mrjudgypants]

That just means you gotta train. Pull up can be the easiest yet the toughest excercise.

[@alexyan951]

🤣🤣🤣🤣🤣

[@crimecrimson9153]

Official Checklist (like so people can revisit): Prerequisites 1. Strengthen your abdominal muscles 2. Strengthen your deadlift 3. Strengthen your scapula 4. Lower body fat (it’s more difficult to pull excess body weight) Positioning 1. Slightly wider than shoulder grip hand positioning 2. Grip deep into your palm (avoid a finger hook grip) 3. Plug energy leaks (Tighten your core, glutes, quads and keep your legs straight out and down in front of your body) The Pull 1. Look up towards where you’re pulling 2. Squeeze the bar (squeeze with your pinky and ring fingers, the rest of your hand will follow) 3. Reach for the bar with your chest 4. Dead hang stability (tighten your shoulders and scapula at the bottom of your pull and throughout. Queue- create space between your traps and ears, DONT relax your muscles)

[@skaizu]

Bakii

[@sportskid7796]

Crime Crimson Nice! Thanks for the summary 👍

[@Zetsuke4]

Queue your ass where is the caveat

[@hoangjoe]

Could you go through each video of Jeff and do this? That would be so much helpful If people need to review real quick before doing the exercise in the gym

[@collinjohnson7006]

You don't see many Baki fans nowadays

[@jasonmaclure1370]

"Stay straight" - Jeff Cavalier

[@youngjg1308]

“Stay tight, Stay straight”

[@mohamadlivestream]

@@youngjg1308 Check this tool for Pull ups guys! kzbin.info/www/bejne/l4C8cphuopx_a5o

[@vitalypetkevich3803]

@@youngjg1308 stay straight - keep you glutes tight. :D

[@laughmouth]

He has a point

[@patrickbateman4095]

To all the gays out there

[@RoeslerArsego]

"thoracic extension" - is this kind of detail that makes all the difference. The simplicity that shows all the expertise that makes Jeff the best youtube channel on fitness.

[@scottyg5403]

So very true!

[@amoose8439]

I appreciate the body weight checklist videos the most as a home gym guy

[@nevillemathew6521]

The thing is I have a pull up bar in between the door rack so I got no choice but to bend my knees.

[@chickensseeall]

Yea is there proper form when all you have is a lower bar and you're forced to bend knees? I'm assuming you can still tighten the glutes to help a little, not sure

[@nevillemathew6521]

Jeeses99 Tbh I think even if you try to minimize the knee bending, there’s another problem of my hands being too wide which honestly seems way more difficult for me compared to when I jump on a bar and can adjust my grip so that sucks.

[@Zetsuke4]

Jeeses99 my gym is a 3 min walk from condo

[@S44Rsw]

@@nevillemathew6521 bend your knees infront of your body instead of behind of your body. It will activate your core a lot more and if you do a lot of reps you might actually end up getting a nice little core workout as well. You can also fully extent your legs infront of your body into an L sit for maximum core activation.

[@dloading4220]

everybody gangsta until they meet jeffs skeleton

[@muhammadbasit7644]

Dloading raymond is a goat

[@ronhill4609]

Jeff will you be joining the #4liftscompetition

[@adseg2cf]

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

[@cytozin]

adseg2cf now you have alot of time to practice your pull ups

[@joshuas7651]

@adseg2cf nice profile pic that album bangs

[@RitchieRosson]

Hahaha!

[@tripleb5197]

Reminds me of the time I showed off my guns to the ladies, and got 10 years in prison for illegal possession of military grade semi-automatic firearms

[@jessejive117]

Battery* lol

[@milad9366]

1. Grip the bar properly (deep into your palm) 2. Grip width: Slightly wider than shoulders 3. Legs slightly in front of your body, toes pointing down, quads flexed, glutes squeezed and abs flexed 4. Initiating the pull: squeeze the bar through the pinky and ring fingers. Eyes on the bar 5. Focus on pulling elbows down to your sides for better mind muscle connection. 6. Thoracic extension: Open your chest and attack the bar with it. 7. In the bottom position: Keep scapula down and back and shoulders low. Do not allow shoulders to raise to ear level or scapula to be raised into destabilized position.

[@drali230]

I guess Jessie lost too much fat and turned to bones

[@bigboypal]

Don't disrespect Raymond like that.

[@jeffcavaliere7097]

We replaced Raymond for him

[@commentconnoisseur1001]

Raymond > Jesse

[@rezagrans1296]

Mmm hummm reasy fur hAlllowewn noW ! ;) ;) :3 eeehheeheheheeehaha 💪💪🐼🎃👻🎃👻🎃

[@jonathanwebb6524]

@@rezagrans1296 I agree

[@larslekvelifts]

Jeff to his son: there will be no videogames until you have done your facepulls!

[@Adrian101882]

Lars Lekve 100 face pulls earns you half hour of video game time

[@larslekvelifts]

Adrian1018 hahahaha I can picture me Jeff doing that

[@jeffcavaliere7097]

And when he is pressing the the buttons on the controller he must hold for a few seconds in order to increase muscular contraction of the fingers and thumbs

[@trentmartin7434]

@@larslekvelifts I imagine there is a resistance machine in every room in his house, and the only way to unlock the door into the next room is to do a set of face-pulls

[@ragnakaky1833]

I wish i can like this comment more than once xD

[@paulkorchok6567]

Omg I literally just did a pull up last year and now Jeff uploaded this video. Uncanny

[@dc9371]

Ah man 😂, I have to say, the comment section on Jeff's vids are gold, makes my day every time 😂😂 Keep up the good work and face pulls internet peeps!

[@dominickugell]

Did I actually just win the giveaway? I didn't think it was real. After years of being a 'loyal subscriber'. Hell Yeah

[@gyamboi8356]

What's your 30 day programme like?

[@gefloigle]

Congrats! 💪

[@isajez307]

Tell us more! Give us hope!

[@joshuabyrne2220]

Congrats man!!!

[@swupwa]

*Share the program*

[@hershgoogle7317]

Jeff is right. I’m too fat for pull-ups. Back to face pulls.

[@ilieleo797]

😂 😂 😂

[@mecp2warrior390]

Guess its lat pulldowns for you big boy

[@waddahalbaini2445]

T Hersh how much weight are you? ?

[@hershgoogle7317]

@@waddahalbaini2445 5' 10", 216 lbs, almost 57 years old.

[@waddahalbaini2445]

T Hersh greetings hope you stay with good health, you mean around ~90's kg? We don't use lbs in our country. ..I'm 30 years younger than you

[@Andrefa75]

This helped me so much! The hand grip (I started to feel elbow pain), the deadhang, the legs position... Such a great video! Thank you Jeff!

[@graysonchavis4253]

I would just like to say that I just finished watching a video you posted 8 years ago and it was just as informational as the ones you make now, truly a YT fitness OG, respect

[@paulogoncalves8926]

I've been doing my facepulls everyday... Now my face is strong as hell!!!

[@Adriana.Gabriela]

😂😂😂😂

[@annapercival4201]

Life checklist: •Watch Jeff daily •Get swole •Facepulling the day away

[@v0nzander53]

@Morgan Lou and retract the Scapula

[@cam7861]

Add whipped cream to every meal...

[@BharathiChristiano]

Cameron Rowley whipped cream in broccoli Hmmmm

[@cam7861]

@@BharathiChristiano I think Jeff could find his way there if a little Splenda and cinnamon is involved.

[@BharathiChristiano]

Cameron Rowley lol

[@saskiaweidemann4494]

These drills have immediately changed my pull-ups. Feeling so much better and controlled on the bar. Thank you 😊

[@sjaiki]

Thank you Jeff. The energy leakage and the pinching through the last two fingers gave me so much power and stability through the pull-up. Amazing checklist. You da man.

[@Bigfoot_With_Internet_Access]

I do a lot of pull-ups out here in the forests, like when I climb in trees and stuff.

[@ericceeyt8847]

😂😂😂🤣🤣🤣🤣😂😂😂🤣😁😂😉

[@AngryOscillator]

They'll never think to look up there

[@ripped2shredz238]

You're my favorite natty vegan outdoorsman

[@sonarbuge7958]

EricCeeYT It really wasn’t that funny

[@jeffcavaliere7097]

I like the improvisation

[@mikewilliams2112]

When I was twenty, this would have made no sense to me. But now that I’m sixty, these intricate details that Jeff takes the time to explain are what gets me through my workouts without injury. If you love to workout for fitness and aesthetics, nobody teaches better than this guy!

[@oneoldtrucker]

Mike Williams I’m 71 next month and just finished Ax1 at Elite level, thanks to Jeff I have visible abs for the first time in my life. I totally agree, without his warnings and advice I’d never have achieved this. It’s not that I want to do athletics. I just like feeling like and knowing that I can. Good luck in your future progress.

[@jacobvasquez5380]

Damn abs at 71 good job

[@patrickhowell2502]

Im glad i have these videos at 25. Want to keep it up till I die.

[@clifffn3502]

Patrick Howell Yeah, same here I’m 82 and i can do 7 pull-ups in a row which is not bad for my age

[@camerongreenlees7208]

Damn old heads poppin off

[@kanariaaaaa]

I'm a hard gainer, and i always watch this channel's tutorial whenever i do my exercises. Thanks so much for the free knowledge

[@phobiamissionpainballpark7003]

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

[@DampestYrsa]

I got a massive urge to bang out some pull-ups after watching this video

[@carlandroberts2358]

Make sure to wear protection

[@TheAnson2003]

Always worried his biceps are gonna burst I don’t know why

[@callumanderson2835]

This has to be the best tutorial advice for weight training. I’ve tried all these training variations and they have made a huge difference to my workouts. Definitely number 1 for training correctly and safety. 👍👍👍💪

[@mkm7251]

Always the best content with you, Jeff. Love the channel!

[@saatvik333]

Jeff thinks he is pulling himself UP but actually he is pulling earth DOWN.

[@casongrumbles5248]

Jeff is jacked but only Chuck Norris can do that.

[@Thiago-lg8sp]

@Finn The Goldfish that's not fat, it's stocked testosterone.

[@Thiago-lg8sp]

@Finn The Goldfish uh ...

[@Thiago-lg8sp]

@Finn The Goldfish your brain... Yeah, your brain is overrated

[@Thiago-lg8sp]

@Finn The Goldfish uh ... Uhh ... Your brain, yeah, your brain is rude. Poopface

[@jason99king]

Wtf i literally bought a pull-up bar today and jeff uploads this

[@sqb8980]

He knew that your pull up bar didn't come with the instruction manual 😜

[@James-303CO]

That’s a 1 in 8.51 million chance 😂

[@jason99king]

@@James-303CO wish i could have taken that luck and won the giveaway

[@matthall2860]

Jeff one of the only few you always talks about shoulder rotation and it's importance of placement. He's always dead on.

[@CrazyRac3r]

I want to say that im really grateful that, i finally see how i can perform correctly this exercise! Thank you Jeff!

[@giantsofeast]

Jeff is exceptional. Played a great game against Real Madrid yesterday and today he makes a video for us. What a guy.

[@Zanderi_]

Mom: if he would jump off a bridge, would you do the same!? Jeff: *Jumps off a bridge* Me: *Blindly follows every step Jeff takes and also jumps off*

[@musicsucks5843]

How to jump off a bridge (AVOID THIS)

[@xfzu8932]

@@musicsucks5843 LOL

[@brandonmusgrove6294]

But did you do facepulls before you jumped? If not, you will lose your gainz in the fall.

[@TedMusic]

@@brandonmusgrove6294 nah you pull gravity to your face with external rotation

[@brandonmusgrove6294]

@@TedMusic Only if you have been keeping up with your scapular work.

[@michaelhughesdvm]

A great video guys. Pull-ups took me from severe daily pain from a whiplash injury that happened 15 years previous to feeling almost pain free and much more stable. They really surprised me: I was able to DL more than twice my bodyweight without specifically training for that. Chin-ups and pull-ups, in my opinion, are one of the mist underrated exercises. I’ve been using the AX training programs

[@user-rv8ck3qy4f]

For daily- palm grip For competitive- fingers grip Inc ur deadlift Grip just wider than shoulders Look at the bar Legs in front,core,glutes tight to avoid energy leaks Squeeze the bar with ur pinky n ring the most for grip Attack the bar w ur chest,open the chest at the top Always dead hang Don't leave shoulders dead,create as much space as possiboe between your ears and traps/shoulders Don't relax your muscles throughout the movement!

[@Zwiebel-Dadof4]

I will be showing this video to all of my Marines (we do pullups for one of our fitness tests and people are constantly hurting their shoulders). Great video!!!!

[@bigdog2432]

David Rhodes you’re defiantly a liar

[@pavelandonov3345]

@@bigdog2432 why do you think so?

[@miciganismo]

@@pavelandonov3345 Shut up bitch

[@jasonstevens8834]

War machine

[@randomportugal3713]

Absolute Unit why'd you say that

[@rmadden6547]

I feel like this was the first time I was actually taught how to do a pull-up and why to do it that way. Awesome vid!

[@Sl-by1ss]

Great content. So many people don’t take an eye on core strength in pull ups, it’s a big factor, great video Jeff.

[@VCOOGAN]

You're amazing. I am tall and heavy and am starting to do pullups and this will help me tremendously. Thank you for all you do.

[@BadAndy01979]

Thanks Jeff, you’re videos are great! Thank you for all the free lessons.

[@mgonzalez8880]

MUSHROOMHEAD 🖤🖤🖤

[@MrPsherwood33]

Jeff, your advice on the end of the vid to avoid shoulder strain was extremely helpful. I've done a lot a pull-ups over the last 6 months and I was hanging far too low and lose. I'm actually in PT now thanks to a shoulder strain that I think was likely caused or exacerbated by my poor pull-up technique. Keep up the great videos - thank you!

[@PoloLoiTamin]

I read that as The Official Pull-Out Checklist (AVOID MISTAKES!)

[@beau5296]

Better topic imo.

[@Throwaway-xr6zd]

plug the leaks.

[@thomasledesma4439]

Step 1: don't, use proper methods

[@codypearson2244]

'What's up guys Jeff Cavalier here and today we are going to to discuss how not pulling out is killing Jesse's gains"

[@mohamadlivestream]

@Nathan Lu Check this tool for Pull ups guys! kzbin.info/www/bejne/l4C8cphuopx_a5o

[@jamesfountain8616]

I applied the last few pieces of advice to my lat pull downs and my shoulders have quit hurting! THANK YOU JEFF!

[@Turco949]

7:20 - "Look where you are going/targeting"...oddly, same brilliant advice applies to proper riding of a motorcycle.

[@felixbaumann7103]

Also applies to driving a car

[@PercussiveMaintenance]

As a beginner, checklist videos are my favourite!! Thanks for doing this!! Please don't stop this series.

[@trogdor12]

I tried this new form this morning and man does it make a huge difference. The location on the forearms that Jeff points out has always been bugging me on my pullups and this morning it didn't. Thanks Jeff! I had no idea I was doing this incorrectly.

[@ryanng328]

This is the most complete and detailed from basic noob to mastering a pull up complete guide, THE BEST GUIDE SO Far. So detail even a small details from head to toe like the ring finger and pinky finger when holding the bar. SALUTE TO THIS TRAINER

[@sebys1414]

when jeff walks into a gym, they pay him a membership

[@riccardotonellotto4093]

Thanks Jeff, I'm going to apply these tips tomorrow and every other time when I train!

[@garbagepeasant3437]

Keeping your feet out in front of you, "plugging the leaks", and keeping your eyes on the bar. Awesome tips - totally going to incorporate them. Thanks, Jeff!

[@superkintonte783]

First off, thanks Jeff!! After seeing a men's health article you did I tried some of your advice. This tutorial has been an incredibly helpful tool. I had been doing pull ups wrong my entire life!Integrating these over the course of A couple weeks,Increased my pull ups Right off the bat and I hit my goal early!Also explaining the shoulder angles Really opened my eyes and Did hit my lats better And reduced shoulder pain.

[@CrowPlaysHD]

We are crossing our legs behind our body becuase we are otherwise to tall for the average pull-up-bar.

[@nominox1158]

Crow true man. I have a pull up door bar and i have to cross my legs behind my Body

[@averagejoe2325]

I stick them out in front

[@gaben7431]

do a halfway L-sit with pelvic tilt while doing pullsups if you have to, its really good and it works your core in the process.

[@averagejoe2325]

@@gaben7431 nahh real niggas only go extremely limited range of motion so we cool with the legs

[@meghostrider5530]

Crow time to find a taller bar

[@YoooMelvin]

Did weighted pullups the other day. Would dead hang and my shoulder got sore. God bless you Jeff!!!

[@LeftTwix]

Thanks

[@Melayan]

Wow. That grip tip around 5:20 explains so much to me with elbow pain I experience. Love your vids man!

[@matthewmorley261]

finally. A pullup/chinup video that talks about whether you should or shouldnt unpack your shoulders or not at the bottom. Cheers Jeff!

[@BigPapaSmurf-40]

How can I build big calves like Jesse's?

[@S44Rsw]

You just can't. The guy is a genetic freak.

[@EugeneLimPhotograpy]

may be you should do a leg pull-up

[@unclerumple2439]

Ahmad Ahmad Double your body fat percentage and start doing Muay Thai worked for me 😂

[@10n0]

Pfft. If you want to see calves, go see Omar Isuf's channel.

[@buncherkev2794]

Leg press, start with a plate on each side and work your way up to 6 do 5 reps toes in 5 reps toes out and 15 reps on the calves for each set. Do 3 sets with 6 plates a side and then come down a plate each set. Be prepared to walk like you have a pickle up your ass 👊👊

[@zyriab5797]

Thanks, I always go full dead hang between each pullups because I thought that it would work the full ROM of this movement but what you shown was really eye opening, I'll do it this way next times and I'm sure I'll make tremendous progress now... (and maybe less upperback pain ;) ). Cheers!

[@shashwat3564]

Right now...I can't hang from a bar for more than 15 seconds but I got to say that you are something Jeff! You're an animal. I binge watch your videos.

[@taylorwebb3733]

I watch athlean x exclusively for the mobility and impingement knowledge. I too have two torn labrums.. Thank you for helping me stay safe all these years.

[@akashnigam9702]

"Okay now this is starting to get creepy, stop looking at me" 😂

[@akashnigam9702]

Guess Jessi read those comments about him staring into souls😂

[@bassemb]

I noticed that!

[@davecolvin4534]

There were different messages on the "chalkboard" throughout the video, but that was the only one I could read. Funny stuff.

[@bassemb]

@@davecolvin4534 Yeah the other one was broken by the mirror and flipped, couldn't make it out

[@justinwoll9002]

😂😂😂😂

[@RevivePerformance]

Jeff please make videos about Perfect Push/Pull leg workouts.

[@RevivePerformance]

@brentprodz thanks but rather than depending upon EMG studies I'd like to know it from the best of the best, the only true Jeff....hehe

[@RevivePerformance]

@brentprodz my man!

[@DadBodFitness]

Thank you so much Jeff! Really appreciate it. I have struggled to increase my pull ups. I know a lot of it has to do with my scapular strength. This spoke right to that issue, thank you. I have pushed to train my scapular muscles and my rotator cuff to have better functionality. I have had shoulder discomfort for the past year and I don't want it to turn into pain. I have definitely noticed a major difference in my form and how my strength and each rep feels when I don't go to a complete deadhang at the bottom without keeping the back engaged and stable. My pull day is tomorrow and can't wait to try out the checklist! Advice to anyone out there struggling with increasing reps on pull ups...really go back to the basics, study your form, and use a chair even if you need to to make sure you are doing them right. It's never worth an injury just for one or two additional reps!

[@brenster6225]

i have seen alot of pull up checklist and this by far is the best one out there. Kudos Jeff.

[@phoenixinthetrees1446]

Anyone else notice the messages on the screen in the background? Jesse's obviously been having some fun. 0:15 The first one says something like: 'If you're reading this, concentrate on the damn video!' 0:34 'Ok, now this is starting to get creepy... stop looking at me!' 3:40 'I said... watch the damn video!!' 7:06 'These are just words!! Why do you keep staring at them?!' 12:53 It all becomes clear! Someone's touchy! I wouldn't admit it, Jesse, or you'll be trolled by dead-eyed loons. Perhaps he's just bitter no-one noticed the screen message in the last video...

[@TorquemadaTwist]

Yeah, I'm guilty too.

[@WilofJ]

That's a pretty good catch I didnt even notice them lol

[@beau5296]

Easter eggs haha. Good eye.

[@shannonhodnett2395]

I watched them too and laughed as I read them!

[@oscarmepham234]

C

[@Section8dc]

11:25 I never realized how good Jeff's posture was until he let his shoulder cave lol.

[@lewis3853]

Face pulls. Lol

[@riseALK]

This guy is a god to give sooo much detailed and invaluable information, talking about mistakes and showing exactly why they are bad and how they can harm you, and showing how to do something which is difficult to do even once for many people across the world, to help out everyone for no personal gain.

[@thomashudock3953]

I was starting to get lower back pain from pull-ups. Your advice on the setup, esp tight core/legs out solved the issue. Thanks for your videos.

[@mrbelbobaggins8959]

I did it guys!! I won the giveaway! It's the ANABOLIX workout for those curious.

[@sqb8980]

Share with me the blessing dude

[@mrbelbobaggins8959]

@Finn The Goldfish it looks pretty tough. That could be that it looks that way because it's a bunch of exercises that I don't normally do.

[@gefloigle]

I wish this was uploaded yesterday. I pulled a muscle in my back doing pull-ups yesterday. 🙄

[@MrAdam-dh6kx]

I've never done pull up's ever so Jeff well in buddy. This video will do me justice before I start the exercise. I need this man. Thanks for the upload. Much respect. Jeff is the man.

[@ilovepandaypoe6056]

wow! Thank you so much Jeff. I have been struggling to do pull-ups but today I chanced upon your video and for the very first time I was able to do proper pull-up...

[@rotatorcuff3036]

Roses are red, violets are blue... Jeff does face pulls, and so should you.

[@onefastr6]

Rotator Cuff 👎

[@user-rt7qh6hr4s]

If you want to watch some pull ups, then watch "Hannibal for king". He is the king of old school workout/calisthenics.

[@robertwhittick6427]

I can't put my legs straight in a pull up cause I have the doorway thing and I'm too tall

[@mustafaal-ghezi1757]

Do an L-sit pullup lol

[@ilse_22]

Pull ur legs slightly up forward, it’s more difficult but that’s better

[@zGJungle]

Glad I rewatched this, I have been doing pull ups since lock down, now I know why my elbow hurts, I quite often find my self hanging on my the ends of my fingers.

[@DamienMalakay]

this channel deserves to have at least 100 million subscribers!! Jeff is a beast but he's also super intelligent and his advice is always great!!!

[@varunkumbhare6119]

Squeezing your glutes, flexing your abs and tightening calves all at the same time to prevent energy leaks. And then pulling? And i thought pullups were easy 😂

[@peterheinz9005]

Can you please make a video about torn labrum and which exercises are helpful

[@smitty7326]

Yo I just did a few pull ups after watching this and it felt immediately so much better! Biggest tips for me was about the stance (just wider than shoulder, elbows in front) and understanding what's happening in my body. I used to do pull ups often but haven't in years. I'm trying to relearn and was surprised by how tough it was. This video helped a ton, thanks!

[@morganjones3135]

I had a hernia operation a year ago and sometimes can still feeling it when working abs. I have to admit I have let them slip slightly as a result. This video was very useful, cheers Jeff

[@Mike-ch5lb]

Next video: Why pull-ups are killing your gains

[@ubermensche60]

Oh come on man...are they really?

[@Jeff-mw3gj]

Mike Tu Lol

[@hoofhearted4]

Old joke

[@hamzasohail521]

This is great! Can you make one on how to squat with weights properly plz?

[@AngryOscillator]

He has. And about 8 other videos on the squat too.

[@jonkrause6714]

Such epic education and extremely technical-awesome! Truly bringing the science to the technique. 🙏Funny that the more technical it is I enjoy it. You inspired me to get back to train to do pull ups. We’ll see how it goes starting at 51 years old. 😜

[@das42k]

This guy saved MY LIFE! Watching these videos I literally PTed my left arm and hip. There was a point where I couldn’t even drive with my left arm. I would get a shooting pain above my shoulder. Watching all these informative videos i was able to pinpoint my problem and now I’m stronger than i ever was, even b4 my shoulder problem. IF YOU SEE THIS MAKE A PERFECT GLUTE ROUTINE ( if u havent already)

[@sparkiexd7342]

2:20(AM) Me: Bout to go to sleep Jeff uploads a vid: Me: *ahhh shit here we go again*

[@Kingiron88]

Where the hell do you live?

[@muhammadessa749]

@@Kingiron88 took the words right out of my bloody mouth

[@sparkiexd7342]

@@Kingiron88 hahhahahaa

[@sparkiexd7342]

Its already september 20😂

[@rayann4299]

@@Kingiron88 2am means it's somewhere east asia.

[@gavinpatterson1964]

What's the best leg position if you're doing pullups on a doorframe bar?

[@treeman5590]

You Sir are the most valued trainer I know, Thank You!

[@LouKiss]

Great advice! Your previous info on climbers elbow and how to heal from it helped me with my pull-up goals

[@kdutta9]

Tried pullups about 3 months after getting back into the gym. I was dead-hanging thinking it was better for full reps, but glad I watched this. Able to do 15 when I couldn't do even one 3 months ago!

[@choforogabriel]

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

[@jonathandromlewicz3263]

Thanks for adding the section about the dead hang! Been trying to find useful information for this part of the pull up and this video explained it well