US Marine - 5 Tips for Easier Pull Ups

Hello, what's up everyone? Sergeant Michael Eckert here today. I'll teach you five

tips

that will help you make

pull

-ups

easier

. We're going to do it, so tip number one is going to be how to position your hand. the bar usually what you'll do is just jump on the bar and hold on to it and on top of that I don't know 15 10 to 15

pull

-ups you'll start to feel like the skin on your hand is being pinched We could see my calluses on my hand right here, we'll start You're going to feel this skin pinched and it gets very painful over time the more repetitions you do, so I have a tripod here because I'm going to try to show you what I do.

I'm talking close-up and I'm going to do it on the bar, so the number one tip is going to be how you place your hands on the bar, which I want you to do instead of grabbing it like that, instead of holding on to the bar. like this and then your skin folds down so you can see how it folds right there, when I want you to do it, I want you to push up, push up on the bar and meet yourself at that middle point where that skin is so hard . You see how that tougher skin clumps up right there, what I want you to do is lay it down and smooth it out so it's nice and flat instead of pinching it, and the way I do it is you'll see me every time I grab hold of a pull-up bar, I push my skin up and put my hand on top, so while I'm doing it the limiting factor won't be the pain in my hands, so I'll show you on the bar when I come up here.

Oh, every time I go up to a bar, you'll see it. Oh, hold on, I'll hold on and push up and now it's almost like the bar is resting. here, but this is no longer being pinched, so now you're eliminating that pain and the reps become much

easier

instead of holding on like this and rotating down, which a lot of people do because they jump onto the bar. It's hard not to do that, I mean, you can do it if you're already hanging, adjust here, but it's easier to just put your hand on the top of the bar and then start doing your reps.

It's much better, yes, that's tip number one. The placement on the bar is fine, so tip number two if you're thinking about a pull-up, the full range of motion is with your arms fully extended at the top until you're fully contracted with your chin above the bar, like this that if you look here, pretend that this is the bar. I have to go above this point, look at my chin, if I lift my head up, it creates this distance right here, so that's a lot of repetition that could be limiting depending on the location of my chin, so tip number two will be look.

Look up at the sky or whatever is above you and tilt your head up to save about two inches each time. I'll show you what that looks like on the bar, so here what I do is I just look up. like right above the bar so here's my usual rep so I'm looking down. I have to reach every time to put my cute on top of the bar, a lot of people will do it, they will try to shake their head or move their head up and the Marine Corps judges who judge them usually do a

marine

wash that does the reps and they count one, two, three, and sometimes they hesitate and then I throw the person doing the pull-ups out of their just Take everyone out, so make the reps clean and easy to interpret, and the way I do it is just I look up all the time so I'm just picking up my chain every time so that's tip number two look up don't.

I'm not looking forward to it, so tip number three is going to be to not cross your legs when you do pull-ups and yes, this tip right here might actually make pull-ups harder for you, but it will make them easier and more practical in the long run. , the reason I love pull-ups as an exercise is that they are the most practical and functional exercise. Let's pretend we're jumping over a wall. How do you use your hands and the lap muscles of your biceps to jump over that wall? right, what don't you do when you try to go over a wall or an obstacle or whatever the case may be?

How many

marine

s try to get over obstacles? We don't cross our legs like I'm going to pretend I'm approaching a wall, my legs will be apart. I have to go back. I think it will be like that. I'm not going to try to get over a wall like this and just fish tail like me up there. You want to think about practicality when you do your pull-ups. You want to make sure you don't cross your legs when you do your pull-ups. Yes, that might help you in the short term, but in the long term, for practical functional exercise, you don't want to cross your legs and I'm telling you that your reps will skyrocket over time.

If you don't cross your legs, it will become a more functional force that you can use. with your whole body instead of just trying to cross your legs and having that mentality that every time I get on the bar I'm going to cross my legs every time I beat my Marines how to do pull-ups. I would tell them to uncross their legs. The legs do reps like this and they started to increase their numbers in a couple of weeks, so obviously you see the normal pull-ups. I've even crossed my legs and always do pull-ups. We will cross the normal pull-ups. our legs use it like I don't even know, I don't know why you crossed your legs, but what I want you to do is uncross your legs and just do your reps that way and you can almost flex your quads.

A little bit, it will be a little strange sensation at first because you will feel a little unstable, but over time, uncrossing your legs will be much more functional, more beneficial to your pull-up strength and again your numbers will increase. So that's tip number three: uncross your legs, okay, tip number four will make your pull-ups even a little harder at first, but over time your reps will increase a lot. It's the same way I use to break the world. Record most pull-ups in 60 seconds and what that will be. Instead of using pull-ups shoulder-width apart, you'll increase your range of motion almost as much as tolerable, which means as far as you can go. comfortably without hurting yourself or doing it as counterproductive and harder, at first it's going to be harder, but I want you to think about this, so when I do a shoulder-width pull-up, my arms have to go the entire time. from here to here when I'm doing a wide grip pull-up.

I'm doing a pull-up from here to here, the difference in range of motion will be like half a foot maybe, so you're going to have to move half a foot less than you would if you were to use your hands or bring them closer to the shoulder width. This is what that looks like on a bar, normal pull-ups and yes, you can do them alternating between each one, but in competition you want to be training or in a PFT when you need to do 23 pull-ups to max it out, you want to make sure that your hands and you weren't too tight, obviously we're going for reps here, okay, good reps, undisputed reps so everyone has confidence.

To do 23 pull-ups, this is for Marines anyway, you need to keep your hands wide open. How it looks on the bar, this is going to be the traditional narrow pull-up grip, which is also very good, it's very good. do it, but it definitely makes you have to work harder because you're moving more, so when I and this is coming from a previous world record holder for most pull-ups in 60 seconds, I started widening my grip to increase my reps. I did 40 to 45 regular, when I started doing wider I got to 58 60 pull ups so it added to even a top level pull up person it added more almost 20 reps so remember that so what? why do pull ups almost as As the bar gets wider, you can even use a wider bar if you want, but again, during training, just make sure you train them.

I have to move a lot less than I would if I were here, with a lot more energy, so yeah, tip number four. is to widen your grip, start training wide pull-ups, keep your head up and yeah, just widen your grip, okay, tip number five is going to be something that I personally discovered while breaking the world record for most pull-ups in 60 seconds. Number five is to eliminate the eccentric phase of the pull-up, so think about doing 60 seconds or 60 pull-ups in 60 seconds. Okay, that's almost one pull-up per minute. We want to do it as fast as we can so gravity only allows it.

You have to go very fast, if you are going down, you will only go as fast as you fall and catch yourself, which, if you have ever gone down something, is called the negative or eccentric phase and then going back that is the concentric phase the concentric phase is pulling so what we want to do is we want to cut that eccentric phase the descent, how are we going to do that? we're going to push ourselves down into the locked position we're going to push it down because if you didn't know, your muscles still contract when you go down, okay, they're supporting you the whole time, so you're almost there, let's think about a wrap, one repetition and one pull-up. be one, two, one two, keep them slow and controlled, it's a really good exercise, but if you're going to count numbers, you'll want to eliminate that eccentric phase as much as you can.

Okay, it won't be completely optional to hang out. off the bar we want to cut it as much as you can, so when you're on the bar you're going to hold on to the bar, you're going to be chin up, you're usually going to get the top of your rep. When you're up, you're going to push yourself down into that locked position, you're just going to show, just go and push yourself down and then you're going to break the reason why I say Elite lifts only people or people who are already doing a lot. Culp's just because it's stressful on the joints to do this, but if you're looking for that maximum rep count, the most you can do in a minute, the most you can do, we're trying to maximize your p of t.

You're definitely going to increase your numbers because they come out locked and you're basically focusing on the pull-up portion and so what that looks like on a bar, this is what a normal pull-up will look like with your hands on the eccentric side of the bar. bar, as you can see, I'll even reduce it, this is the slow eccentric face, so this is what a world record style pull-up looks like. I'm going to keep my hands open when I keep looking up. getting to the top also the thumb placement of the little pro only matters when you go super wide because you want that surface at the top, if you cut it off you're almost starting to slide inward on the bar so you want to keep your hand or your thumb on the top of the bar when you're doing super wide pull-ups, that's just my recommendation, but remember to push yourself down so it looks like we're actually overcoming the force of gravity. pushing it down, accelerating to the locked position, there's no debate about whether my elbows are locked or not, although again, it's very stressful on the joints, it's okay when we do it when you're properly warmed up and experienced in pull-ups, but definitely definitely will increase your numbers, okay, number five is a must if you're trying to get into the 30 or 40 range, okay, so what do we cover?

We covered skin location number one, number two was looking up at the chin above bar number three. is not crossing your legs, number four, keeping the pull-ups wider than shoulder width and number five, pushing yourself down into that locked position, facing gravity and cutting off that eccentric face and that's it, those are my five pro

tips

to increase your pull up numbers again, some of them will make your numbers go down at first, but as you progress, they get stronger in the wider version and the different ways to not cross your legs, your pull up numbers pull-ups will start to rise I promise this is coming from a world record for pull-ups.

I hope everyone enjoys this video. If you want to see more, leave a comment in the description or in the comment box and yes, please like and subscribe to me. channel I will be posting a lot more of this kind of stuff anyway take care thank you