what's up guys Jason Poston here prosupps athlete and trainer for 15
years I'm gonna show you guys how to get better at pull-ups I've been weak before
I could do like two pull-ups I'm gonna show you guys how you can progress and
get to where you can do up to 20 30 even 40 pull-ups simply grab a band set the
band up at the top just like this so before you start kicking your way up on
pull-ups and cheating your way up on pull-ups make sure that you use proper
form because you're gonna be able to do better pull-ups and you're gonna develop
a much more defined and develop back so this band is based is gonna help pull
you up it's gonna take weight off your body so that your upper body is not
straining as hard what should allow you so you have to get
one band some of you might have to get to I've trained some people that have to
use up to three bands don't worry about how many bands use and the point is
we're getting better at pull-ups I wrap this band under my knee and it keeps my
knee up like this you don't want to put it directly underneath because it's
gonna fly up like that right so when you put it more at the ankle you've got a
nice comfortable and it's nice and set it's not gonna flip up above your knee
and maybe possibly hit you in the face alright so this is one way that you can
master pull-ups
okay so the next pull-up progression to get you better at pull-ups is what I
call a jumping pull-up with a negative you could set the height where you need
it based on your pull-up height set that underneath your pull-up bar and you're
actually going to use your legs to spot yourself so a lot of times you guys have
a spotter sitting there holding your legs you can do that too
but remember your spotter doesn't always know how much resistance you need you
know how much resistance you need better than a spotter so for pull-ups I like
this simply step up on your your box here taking an overhand grip jump up
slow negative a lot of you guys are gonna drop you might look like this
that's okay just take it as slow as you can jump up slow use your leg to push up
and go down as slow as possible
so this one is one of my favorites I still use this but even though I can do
pull-ups sometimes when you do regular pull-ups you don't really activate you
don't activate the back as much because you're kind of swinging and swaying it's
a compound movement when you're a bodybuilder or when you're building your
physique you want to isolate this one is great for isolating the lats isolating a
lot of the back pull up muscles it's also just a little bit easier than a
pull-up but at the same time you're gonna activate a lot more of your lat
muscle alright guys so I use a smith machine here at destination the Smith
machines just easy I can set the bar higher or lower and then I use see I
elevate my feet right here this takes a lot of the weight off of my lower body
so it's a little bit easier all I'm pulling is my upper body now and I'm
gonna do a half rep come up squeeze I could go all the way up but I don't
because I'm just gonna push off my legs in but I do a half rep I come all the
way up squeeze my lats and then I go down and I make sure I stretch my lat out
you guys don't end right here stretch your lats out contract your back
those are no joke you'll get immediate lat activation do you want to feel right
here you want to feel those lats burn and that's exactly what I feel right now
try those out this is going to be the easiest one it's not easy but it's the
easiest out of the four that I'm showing you this is just a horizontal row which
still engages the lat and will help you get stronger at progressing to where you
can knock out a ton of pull-ups in the future
check this out you simply just get a smith machine same thing as the other
rack pull-up you could take whichever grip you want you can go overhand or you
can go underhand I'm gonna go underhand just for this
tutorial core tight and you're just gonna row and the good thing about this
is you can activate whichever muscle groups you want as you get stronger I'm
squeezing my back I'm not just doing this and squeezing my arms squeezing my
back activating the muscles and releasing all the way all right and what
you can do is you can actually pull up here drop your hips and work a different
part of your back a lot of options here guys but any one of these should help
you get stronger at doing pull-ups thanks for watching this video be sure
to LIKE and subscribe let me know how your pull-up game is getting better