THESE 5 HACKS WILL DOUBLE YOUR PULL UPS.
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Pull ups are largely a product of technique and when the technique fails, your pull ups become almost impossible.
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Here’s a blanket statement and challenge for you guys, I KNOW you’ll be able to do one chest to bar if you follow these five hacks to the letter. And...the challenge is, try it, do one, and send me the video, and I’ll post YOU!
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❌Question 1 - how is your body on the bar? Rigid or loose? If you’re loose anywhere in your kinetic chain, you’ll hemorrhage horsepower that should be going into the bar.
1️⃣HACK 1 - Systemic Rigidity sequence - hang from the bar, then, squeeze your butt, tuck into posterior tilt, lock out your legs, point your toes.
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❌Question 2 - what is your grip doing on the bar? Thumbs around or over? Narrow or wide? Pull apart or squeezing together? A narrow group recruits the brachioradialis which isn’t designed to lift your body weight. Pull apart the bar reduces available power by actively turning off muscle.
2️⃣HACK 2 - your hands must be a thumb width wider than your shoulders, squeeze the bar with your grip, try to squeeze the bar ‘together.’
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❌ Question 3 - where do your elbows point? If they point to your hips, your forcing the joint into a compromised position, and losing power.
3️⃣HACK 3 - place your arms out in the scapula plane, keep your elbows in that orientation throughout the entire pull up.
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❌Question 4 - what does the top of your pull up look like? Your chin doesn’t help you get a pull up.
4️⃣HACK 4 - use your chest as a target, that is what you’re trying to touch to the bar, pull your T spine into extension.
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❌Question 5 - are you going into a dead hang for your pull up? If so, you’re placing it in the most compromising position.
5️⃣HACK 5 - keep your shoulders away from your ears, flex the biceps and triceps at the bottom while the elbows are locked out.
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Go get some pull ups!!
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Love you guys.