What if I told you that by the end of this video, you could be doing more Pullups than
you are right now? Would I have your attention? Then, let's do it.
What's up, guys? Jeff Cavaliere, ATHLEANX.COM.
Now that I have your full attention, it's time for me to deliver on that promise. But
first, I want to talk about one thing here that's going to explain everything we're doing.
You have to understand that the body is a kinetic chain, ok, and the muscles want to
work together. Not in exclusivity from each other, but they want to work together.
So, when we do a Pullup, and our arms are going up and down like this, it's not just
our arms that are working, guys. And it's not just our lats.
It's our scapulae that are getting thrown right in the middle of the mix here. Ok. They
are connected to our arm, and any motion of the arm is going to involve the scapula. So,
what am I getting at?
Guys who have followed ATHLEANX for any length of time know that when I say you need to train
like an athlete, what I'm referring to is you need to let the body work the way it's
meant to.
In the lats, with the arm, all the motion of a Pullup, you need to make sure that you
have a stable base, ok? If I have to generate power from anything, it has to be off of a
stable base.
There's a saying; You can't fire a cannon from a canoe. If you try to fire a cannon
from an unstable base, the ball is not going to go very far.
If you fire it from a rock-solid base, you can exert the strength. So even if a cannon
is incredibly strong, you will not get the power from it if the base is weak.
I don't care how strong your upper body might be, if you don't have a stable scapula, you're
going to lose power.
So, how do we do it? We can instantly increase your strength on Pullups by activating these
much dormant muscles in our scapula. So, let me show you how you can do that.
2 variations, guys. If you are someone who really can't do that many Pullups. Let's say
you're doing somewhere in the range of 5 or less, or 10 or less, or so. Somewhere in between,
let's just call it 7 or 8, or less.
Then you need to be doing 1 tweek first which is to do some scapular sort of elevation/depression.
Basically, you hang from your Pullup Bar, here, and all you're going to try to do is
pull up without bending your arms.
Just like that, up and down. Ok? Up, and then down. Really concentrated. Up and then down.
Up and down. We are getting the element of retraction and then depression of the scapula.
Up and down. Up and down.
Ok. So, you would do around 5 to 10 of those. Rest just a little bit, and then get up on
the bar and do your Pullups. Guaranteed, you're going to do more Pullups than you did prior
to doing that, just for some activation.
Now, if you're somebody who's doing more than 10 Pullups at a time, a little bit stronger,
we need a little bit more of an advanced technique. We got to activate the stabilizers, as always,
but we're going to do it in a little different way.
We are going to go after a more challenging stability drill and that is through protraction.
So, you want to get up to the top, up here.
And then you want to let your lats flare out, and then squeeze them in. And let your elbows
come forward and then squeeze them in. Let the elbows come forward, squeeze them in.
Forward, and in.
Honestly, it's not that challenging to hold yourself up there. It's really an isometric.
So, the challenging part is to get yourself out and then stabilize. Get yourself in, and
stabilize. Out and stabilize. In and stabilize.
You're going to allow the lats to become stronger. They have the strength already, trust me.
They're just not able to execute it because the base is not stable.
So, there you go. One more time. Now I jump up onto the bar after doing that and everything
feels much lighter.
I could keep going for days, guys. Sort of. But the fact of the matter is, stable base/transfer
of power much more efficient.
Try that. Let me know if you like it. For these kinds of training principles, guys,
it's what we say all the time. Start training like an athlete, and we do it with ATHLEANX
all the time.
If you're unaware already, then head over to ATHLEANX.COM and grab our 90-Day Training
Program, and see what kind of gains you can make physically, your strength, your stability,
everything, with just our 90-Day Program.
In the meantime, guys, let me know if this helps. Jump up on your Pullup Bars at home,
and try for yourself.
And I guarantee you, regardless of where you are now, try the technique that's appropriate
to you, and you will see a difference.
Alright guys, I'll be back here in just a few days.