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Perfect Pullup

The document provides instructions for performing a proper pullup by fully engaging the back muscles. It outlines 3 stages: 1) retracting the shoulder blades while maintaining locked elbows, 2) pulling the elbows to the sides while concentrating on the back muscles, and 3) pulling all the way up until the lower chest hits the bar with retracted shoulders. The pullup should be done slowly over 4 seconds on the way down.

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Grant Cherry
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371 views

Perfect Pullup

The document provides instructions for performing a proper pullup by fully engaging the back muscles. It outlines 3 stages: 1) retracting the shoulder blades while maintaining locked elbows, 2) pulling the elbows to the sides while concentrating on the back muscles, and 3) pulling all the way up until the lower chest hits the bar with retracted shoulders. The pullup should be done slowly over 4 seconds on the way down.

Uploaded by

Grant Cherry
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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The Perfect Pullup

• Few people are really capable of doing a real Pullup – using complete Lat recruitment. Most
will pull toward the bar, only reaching over it with their chins.
• Some will be able to touch their chest to the bar, but will do so with rounded shoulders at the
top – relying on their Subscapularis – a habit that will eventually lead to shoulder issues.
• Many do not fully depress the shoulder blades nor do they retract them before pulling up – a
habit that will lead to injury.
• A real Pullup is very difficult to master:
1. Start in a slightly wider than shoulder width grip. From a complete hang with shoulder
blades elevated, while maintaining locked elbows, depress shoulder blades down and
retract them together. Your head shoulder elevate between your shoulders as the lats
and scapula retractors will “engage.”
2. From the position achieved in Stage 1, start to pull up by thinking of bringing the elbows
to your sides. Do not concentrate on the upper arms. You should also avoid concentrating
on the load – as research shows, one should concentrate on the working muscles in order
to achieve optimal activation, even if one is not interested in body building – this is an
essential cue for you: concentrate on your lats.
3. Pull all the way up until your lower chest hits the bar with shoulder blades retracted
backwards and shoulder rolled behind. The triceps of both arms should make contact
with the lats and there should be slight pause at this position for 1-3 sec. The come down
will reverse the process, going down in at least 4 seconds to a complete hang.

Gymnasts' Extended Set

• training system popularized by Charles Poliquin


• Moving from most difficult variation to easiest (biomechanically)

A1. Wide Grip Pullup x 10 reps


Rest 10 seconds
A2. Shoulder Width Pullup x 10 reps
Rest 10 seconds
A3. Shoulder Width Chinup x 10 reps
Rest 10 seconds
A4. Close Grip Chinup x 10 reps
(Rest 180 seconds at complete A1-4 x AMASP)

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