Weighted pull ups: Benefits and All ways to perform

Weighted pull ups

Weighted pull ups: In the course of your fitness journey, you might be feeling like you’ve hit the limit of the difficulty in performing a series of pull-ups. In these situations, it could be a good idea to think about performing more challenging pull-ups like weighted pull ups.

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They are not only more complex than standard pull-ups, but they do also provide a wealth of benefits in terms of strengthening and muscle increases in your upper body.

Weighted pull ups have been around for quite a while and are included in the top exercise plans for pulling up. Before we move into the advantages of using weighted pull ups, let’s look at the benefits of weighted pull ups first.

What is a pull-up with a weighted bar?

In simple words, weighted pull-ups are an exercise variation on pull-ups involving weights in the exercise. This type of exercise can be accomplished using weight plates attached to your body.

This could be accomplished using the weight belt or vest. If you’re performing pull-ups with the pull-up bar this will make it harder for you to pull yourself up because of the additional weight of the vest or the belt that you wear around your waist.

A weighted pull-up is a popular exercise performed by a large number of people and is well-known by weightlifters. It’s an easy exercise to do since it is possible to alter the weight you add to your performance level that reduces the chance of straining or injury.

It is essential to be aware of your own limits through regular pull-ups before moving to the new level with weighted pull-ups.

The most weighted pull-up that has ever been done has a weight of 104.55kg that is an official Guinness record set by David Marchante!

It’s safe to affirm that you shouldn’t attempt to start anywhere near this amount in terms of additional weight, especially if you’re just getting started with weighted pull-ups.

A few pull-ups is fine, however, what you should strive for is to complete several reps while maintaining an ideal standing position.

When you do this you become accustomed to performing pull-ups with perfect form that are crucial for pull-ups with different variations, such as weighted pull-ups later.

How do you go about performing the pull-up using a weight?

For weighted pull-ups Begin by adding the weight you want onto your body. This is a starting step.

If you’re using a belt for weights to avoid a negative experience by putting the belt on your waist as the initial step, and then make sure that the belt chain is looped through the weight in a subsequent step (e.g., using kettlebells).

If you don’t have a weight belt, try gripping dumbbells between your legs, and then pull-up onto the bar in this position. Be sure that it’s not overly taxing on your body to ensure security reasons.

Another clever option is to put the weight you’re adding into the backpack and then use this in as you go through the pull-ups.

This is a fantastic alternative for those who do not have any equipment from a professional available or don’t have weighted plates or dumbbells or.

In such a situation, you can fill the backpack with all sorts of weighty items like that huge old book you’ve never read, or water bottles, or other bottles. A last alternative is a chain that you can put on your neck.

It is always advised to begin with a low weight, perform the first few reps and gradually increase weight as you progress. When you are able to place the weight on, you can complete a regular pull-ups using an exercise bar with a pull-up feature.

Once you’ve figured out the importance of weighted pull-ups and how you can perform during your workouts, Let’s review the top 10 advantages of doing these.

Benefit One: Upper Body Pulling Strength

If building strength in your upper body is your primary objective while doing pull-ups in your training, then you must definitely consider performing pull-ups with weights each time you exercise.

If you’re a weightlifter or simply seeking to build some serious upper-body strength, weighted pullups are a great way for building endurance and strength.

Start with loading weights from 5 to 10 kg, for instance by using belts with weights, as mentioned previously. The most important muscles to be targeted in weighted pull-ups are the lattimus dorsi.

It is the back muscles that stretch from your waist up to your armpit, as well as the trapezius and rhomboids, which are muscles that lie in the mid-section of the upper back.

Benefit Two: A stronger grip

By adding weights to your pull-up workout you will also build more grip strength as you are pulling the bar. The strength of your grip is often neglected as a positive aspect, however it can provide a significant value in terms of general pulling strength.

This is because weighted pull-ups can increase the strength of various muscle groups like your forearms, back , and biceps.

Benefit Three: Strength of the overall muscle

Pull-ups with weights in your workouts is a sign that you’re gaining muscle mass in terms of strength and size.

This is due because using weighted pull-ups make your upper body muscles perform more intensely than traditional pull-ups built around your natural weight.

In turn the more weight you add to your pull-ups means that you’ll build more muscle and strength due to the pull-ups you do. Furthermore when you add more weight, put on the more difficult the workout will be, which means you’ll gain an increase in strength.

Benefit Four: It prepares you for more advanced techniques

One of the most often ignored advantages of weighted pull-ups is that it offers the best preparation for more advanced exercises.

Pull-ups by themselves might not be enough to prepare you for performing difficult exercises that demand the upper part of your body. However, weighted pull-ups can be a major factor in boosting your endurance and speed.

Benefit Five: Eliminating Leg Drive

One of the common tricks used by people who do pull-ups is leg drive. It’s sometimes referred to as hip flexion. It depends from person to person , but typically you will contract your hip flexors in order to get to the top of the bar.

The issue can be that flexing the hips can cause the spine to be displaced and your posture to be altered.

Additionally, excessive the force generated by your legs that’s commonly observed in exercises like pulling-ups that are kippered can cause back arch and overextension in the cervical or the lumbar spine.

It could even impact the shoulders. This is definitely not a good thing and could lead to long-term health issues that aren’t apparent at first.

When you are using pull-ups with weights, however, it is essential to stop flexing your hips because the extra weight will keep your legs aligned with your upper body. This means you’re guaranteed that you are exercising with the correct posture.

Benefit Six: Helps promote posture alignment

The main benefit of performing weighted pull-ups is that they promote postural alignment by stretching. This is particularly the case when your legs stay straight and aligned with your upper body.

This helps in establishing a healthy posture and spine alignment. When your lower back is stretched out, the body’s natural arch and spine is strengthened to help you achieve a healthy posture in time.

If your posture has been something you’ve been concerned about , doing the weighted pull-ups could be an excellent option to improve your posture that is natural.

Benefit Seven: Greater lats

As weighted pull-ups help enhance your posture and help you to maintain an upright posture and your lats will be better activated. The more upright you stand while doing pull-ups, the more the impact upon your lats.

This position is a way to isolate the muscles of the lats more because the pull-up exercise is viewed as a pulling movement from a vertical position that stimulates the lats more.

Benefit Eight: Improved mobility

In general, the more horizontal the exercise involves pulling and pushing motions, the smaller your movement range will be. However vertical exercises like weighted pull-ups can provide more movement.

Actually, performing weighted pull-ups does not just lead to great strength , as mentioned earlier, but can improve the overall mobility of your shoulders which is important if you’re one who plays any kind of activity that calls for your shoulders to move a lot.

Benefit Nine Full-body tension

One disadvantage of regular pull-ups is that there is a lack of tension across your entire body. When you use weights, particularly on the feet, you create a full-body tension while doing exercises.

The force that is required to hold the weights on the floor or in between legs usually encourages greater concentration and activation. That means that you’re basically activating areas of your body that are normally dormant.

Consider your feet, hands or neck, for instance. This in turn stimulates your motor control and enhances your capacity to generate force, which can be an enormous help in more advanced exercises later on.

Benefit Ten: Experiments that are more advanced

Weighted pull-ups can help your body get ready for more challenging and advanced exercises.

If you are planning to incorporate exercises such as drop sets and weighted negatives as well as giant sets or muscle-ups, starting by doing weighted pull-ups is the right choice to prepare your body as well as muscle growth and improvement in strength.

These advantages will let you perform these advanced exercises with no risk of causing injury to yourself. The most frequent issue for people who are just beginning their training is the desire to test everything that they can, which could be risky in certain situations.

In conclusion the end, weighted pull-ups are extremely beneficial for the overall development of your upper body. We’ve observed that this is an excellent exercise with lots of advantages.

But, it is essential to be careful when performing pull-ups with weights in order to minimize the risk of injury. Be aware that you’re adding extra pounds to the body that could be putting stress on joints and the overall structure of your body.

The more weight you put on the vest or belt is, the higher risk you’re taking.

But, if you begin by learning how to perform perfect pull-ups, where you have a solid grasp on the proper posture, and then begin adding weight slowly, you’ll be better equipped to adapt and improve in a more secure way , without overstressing your body.

There are a few rules to be aware of. To begin, warm up before doing weighted pull-ups. This means that you should gradually progress to lifting heavier weights, i.e. using a gradual method.

The second thing is to build up gradually and raise the weight you’re lifting, as well as the sets and reps you complete each session. Do not try to imitate the superheroes! Instead, work up to higher weights and more intense exercises with more reps.

With these guidelines in mind, you’re making sure that you’re working in harmony with your body and its abilities, not against it.

Weighted Pull Up Muscles Worked

When it comes to the recruitment of muscles is concerned it is possible to exercise every muscle situated in the upper part of your body.

Here’s a list of muscles that are used during a weighted Pull-Up:

  • Latissimus dorsi
  • Biceps, brachioradialis, brachialis
  • Deltoids
  • Trapezius
  • Teres major
  • Rhomboids
  • External obliques
  • Thoracic spinae erectors

How To Do Weighted Pull Ups

When doing weighted pull-ups, you can add resistance using dumbbells, or plates for weights. There are even vests with weights that you can wear during these exercises, however the most affordable option is to make use of the weights that you already discover in the gym.

The crucial thing is when you begin weighted pull-ups is using lighter weights in order to get comfortable with the additional resistance. Then you can move on to heavier dumbbells and plates when you’re at a point of comfort.

If you are able to only do just a few reps using the additional weight, you’ll want to loosen things up so that you will be able to do more reps.

Here are a few ways to do weighted pull ups:


The dumbbell should be placed between your ankles, so that the plate portion of the dumbbell lies in the front of your ankles and behind them.

When you are in the pull-up position, you can bring your heels towards your glutes to make sure everything stays in place. This leg and foot position is essential to hold throughout any kind of pull-up.

If your legs aren’t properly engaged and maintained in a certain position, this causes a decrease in neural motor control to the core and your arms, resulting in weak and sloppy pull-ups.

If you do not keep your heels in the right position in front of you, and your lower body isn’t engaged, it could result in the hips to sag, spinal alignment as well as weak muscle control and even impaired the activation of muscles.

Then, you will grasp the bar with your shoulders wide like you would do with an ordinary pull-up. Hold your head high, your the core is tight, and then lift your body up , guiding with your chest until your chin is over the bar.

For a few seconds, stop before lowering down under control , allowing you to do one repetition.

Keep your elbows near your body to avoid having them move out excessively. Don’t move your arms or make use of momentum to propel yourself up.

Do not lower your body to full extension because the weight added could cause an unnecessary strain on your rotator wrists. As you progress in this, you could add an exercise bar that is placed behind your knees as you lift your heels upwards to keep it in place.

Weight Belts

These are also known as “dipping belts” and they’re a weightlifting belt that has chains that are able to loop through kettlebells or weight plates to provide additional resistance.

The weight will rest between your legs while you do the pull-ups. These belts can give wrists, arms and upper body muscles to experience to be more challenging and resistant as you push your body weight upwards.

Weight Chains

There are many gyms that offer these exercises as a good option to practice pull-ups with weights. Another option is to do the pull-up while keeping your body straight as if you were standing up.

The chains will be hanging over your feet, which will assist in engaging the lower body, keep your entire body tight and facilitates better muscles activation.

Another way to make use of chains is placing them on your traps and with them hanging down the front of you.

The weight added will make you lead by using your chest. The weight that hangs in the front helps to keep your body aligned in a proper way and could even assist in establishing your posture.


My answer to this problem is actually quite easy and can be described in a similar way you add 2-3 lbs (1 kg) every week to the workout you already have. Moving from a three-rep set to a set with four reps will result in an improvement of 33%.

It’s enormous when you write it on paper. The addition of 1kg/2.5lb to a 50kg/125lb body is a mere 2percent increase, but it provides an ongoing platform for long-term expansion.

What I’ve observed using this method is steady improvement in a sustainable manner and, when they’re performing +10kg/12.5lb in a month or two after it is common for them to unweight their set , and complete the set of 6 reps they’d never really mastered before. This sounds almost too easy to be true, doesn’t it?

The concept I’m discussing here is an important one in health and fitness that is called progressive overload. If you decide to do 1 mile and complete it in eight minutes, to get better or improve you’ll need to:

  1. You can run for more than one mile
  2. You can run a mile in less than a minute
  3. It feels as if this run was much easier than last time.

It’s the same with weighted chin-ups. Find a way of improving by 1 or 2 percent each day to make it feasible for you instead of trying to achieve leaps of fifty or forty percent over the same time and you’ll notice that your chin-ups will appear quickly when you’re looking back on a couple of months.

When you consider this to be directly linked to chin-ups, this could mean that if you are able to perform 3 reps of strictness without weight, then you’ll do one repetition using 3lbs of weight added and the next two without weight. If you are able to approach the exercise by taking a slow, focused approach, you’ll be able to see the improvement in your repetitions and progress you’re seeking.

In a situation in which you’re unable to reach a weight vest or have the proper plates to perform this task, you could also utilize lightweight bands of resistance for pullups in order to generate an additional burden.

Personally, I use this technique for my professional clients who travel frequently as well as people who are bodyweight trainers and prefer to work out with their own calisthenics, portable and practical bodyweight equipment.

The procedure is simple you just need to wrap a piece of band around your shoulder and secure the other side close to the ground to ensure that when you lift upwards, it is stretched and provides an increment of resistance over your range of movement.

You can utilize dumbbells, kettlebells, rack pin, or even have someone else stand on the side of the band and anchor it to provide resistance.

The distinction between the traditional pull-up with weights as opposed to a banded version is that pull-ups with weights are equally heavy across the whole range of motion while banded pull-ups (using band-like pullups) become harder when they reach the peak of the exercise because elasticity of the bands generates more force.

For those who are travelling or heading to the park, another evident difference is that pull-up bands weigh less, and up less space.

They are also able to modify quickly the level of resistance confronted with by gradually shortening the duration of the band, resulting in an additional drag.

No matter if you decide to use bands, belts, or weights, the goal is to find a moderate amount of resistance after you’ve completed the fundamental 3 sets of 3 reps using good technique.

The addition of weight, not only sets, can be the best option for those who want to increase their performance and break the early-onset plateaus.

If you reach sets of more than 10 (once again using an inexplicably long example to show the point rather than being the only point at which all things change magically) The difference between the 10 and 11 repetitions decreases to a lower percentage (10 percent) instead of the initial 33 percent) that you can add repetitions and grow by that method.

Easy enough, but often ignored.

When it comes to the details, I personally make my workouts heavier by using one of two methods. One is to use the pull-up belt with weights (what an interesting coincidence that we carry our custom-designed weighted pullup belts inside our stores [wink wink]).

It is among the easiest methods to weight your chin-ups and pull-ups if you have access to weight plates. It is also possible to MacGyver the weight belt by putting an object like a dumbbell or any other weighty item between your legs.

We’ve now discussed the reasons why you should perform weighted pull-ups and the best way to go about doing them, let’s think about the ways that weighted pull-ups could incorporate into your workout routine and why you should consider doing them.

The first one is a simple sufficient one: chin-ups are a part of your bodybuilding or strength training program but you’ve never been able to break through the plateau that you’ve been experiencing.

This is where we’d gradually load up with weighted pull-ups like I’ve mentioned in the previous paragraphs to blockage for you. Placing a few kilograms of weight on your belt can allow you to increase just a few percent per exercise.

Placing the weights in your belt an extended time will eventually result in you doing more unweighted chin raises when you’ve eliminated the additional resistance.

Another reason to include weighted pull-ups in your routine is because bodyweight strength, or relative strength is a goal of yours. Chin-ups are clearly an iconic bodyweight exercise which is why you’d be doing it if you are interested in building your bodyweight strength.

want to improve. If you’re looking to boost the strength to bodyweight ratio also known as relative strength chin-ups are essential.

In gym machines, like as a lat pulldown because you don’t pull yourself up, it is more easy to cheat using momentum in order to balance the pull and all you need to think about is the weight you’re pulling down.

With chin ups, as you’re pushing yourself upwards, you’re required to work several muscles to stabilize yourself. If you’ve experienced an unhealthy few weeks of food-wise, the body offers immediate feedback.

I also like doing bodyweight exercises to help you more frequently “feel” how your body moves and the way it moves.

Referring to our comparison between the pull-down lat machine and the pull up in the pull-down, you are moving a bar across space but not your body like you would with an chin-up.

We’re less aware of how our bodies move and feel when doing functional movements like pull-ups.

Another reason to add variation. There are many reasons to add rows and pull-downs for a long time and experienced little to no variations in chin-ups.

If this is true, this could be a fantastic reason to include weighted/resisted pull-ups in order to increase your workouts by adding different types of muscle and confusion.

The final thing on this list is the fact that they directly link to your objectives. Do you want a stronger/heavier than a chin-up that’s weighted?

Are you regularly climbing or bouldering? Are you looking to improve your skills like a one-arm chin-up? If so, then practicing weighted chin raises and the various variations can help you reach your goals.


It’s crucial to connect the way we perform our chin-ups to our goals, so that we’re not wasting time with how we perform them.

One rep at the highest weight possible might not be enough in the event that you’re hoping to perform 20 repetitions of chin-ups with a weight of +20kg/45lb. This means that my suggestions to you could differ greatly based on your own goals.

To further elaborate on this In general, people fall stuck in either of the two groups: “I want the heaviest most weighted chin-up I can get” or “I need the maximum number of Chin up repetitions I can get”.

If you’re more in the second category, make sure you limit the number of sets of repetitions to 5 or less, and ensure that you’re working within low rep ranges in order to increase your strength in lower rep ranges.

Contrarily, doing sets of five or less is not the most efficient method to increase the number of repetitions in the 20 repetition set of chin-ups.

To do that, you’d be better working on your weighted pull-ups using sets that are 10+ repetitions as well as group setting (sets with short breaks between sets) non-weighted pull ups in order to achieve that desired effect.

Another issue we’d need to consider concerns the amount and frequency of training. amount of training.

The two main objectives or groups I’ve presented here are completely different.

If I was trying to increase the repetitions of chin-ups, I’m sure I’d conduct a workout that is more intense than the other and focus on three sets of chin-ups that are weighted with a weight that permits you to perform 50 percent or more than your maximum unweighted repetitions.

(Eg the MAX weighted pull ups are 20; you need to do three sets of weighted pull-ups that result in greater than 10 sets for each set).

Following this, I’d switch to a different, non-back-related exercise so that we have the body to rest prior to doing two sets of pull-ups that are not weighted. In these sets of clusters you should stop 2 reps before we’re exhausted and feel that we’ll be failing.

Pause for 20-30 seconds and start the next set. This will allow your body to adapt to carrying out more work in a shorter amount of time, and thus to become more tolerant to more set volume.

In terms of strength, I’d keep it simpler. Two days of training and one day with three sets of five depending on the weight that you could manage , and a second day that has 3 sets of 2 or 3 sets would be ideal.

Make sure that in both instances you aim to speedily move through the concentric part [the pull-up and then lower yourself with a controlled approach.


Many people do not realize the importance of their lower body posture during pullups as well as chin-ups. Actually, a lack of lower body activity can cause an impaired neural drive to the upper and core muscles leading to weak and inefficient pullup mechanics.

For the best lower body mobility and to achieve optimal mechanics on traditional pull-ups and chin-ups, there are two main options specifically:

  • Maintain your legs in a straight line beneath the torso, while keeping the toes and ankles dorsiflexed.
  • Your knees can be bent in the rear or front to create an acute 90-degree angle at the knee joint, but without crossing your feet, all while keeping your ankles dorsiflexed. While there are some instances that I’ll discuss in the next article, generally, any variation in the middle results in the legs drooping, hips sagging and a poor foot position and spinal alignment issues, inadequate motor control, as well as weakened muscles activation.

As I’ve observed this in the past, I usually require my athletes to do weighted pullups, either using the dorsiflexion loading technique as well as the knee flexion load technique (although I’ll occasionally employ other methods which I’ll explain later in this article but they’ll use similar principles).

It doesn’t matter if you’re using 100 or 5 pounds of external force, these methods don’t just allow the use of a wide range of load options however they make the lifter perform an extremely strict pullup technique.

Additionally, the load protocols are designed to improve posture and spinal alignment. Here’s a brief outline of each.

Dorsiflex loading is my favorite weighted pullup option for me and my athletes. There are 10 main advantages and reasons that dorsiflexion loading has become an important part of my pullup-training arsenal.



The dorsiflex loading technique is the easiest to do with dumbbells or kettlebells. While they offer a similar stimulation to one another, kettlebells have slightly higher motor control. They also require both ankles and shins to work in a similar way and independently.

Both techniques are suitable for handling loads that are more than 100 pounds (provided the ankles and shins have been properly built up).


After you’ve mastered the kettlebell and dumbbell versions that are part of dorsiflexion load technique then the next step is to employ the barbell. In addition to being more difficult in stabilizing the load, the barbell offers many unique advantages.

First of all, there is no space for cheating, over-speed and twisting and body rotating. Any deviation in design or breakdown of the technical aspect and the bar could tilt or slide off of the feet.

If the person actively dorsiflexes their feet and curls the toes up, the bar will be placed very naturally on the upper part of the feet. This means that the resulting stimulation for the feet, toes and ankles is powerful, yet extremely effective in getting rid of issues in the ankle and lower leg complex.

Most importantly, the variation of the barbell is the most efficient test to determine the degree of symmetry your pull-up technique is.

If you shift your shoulders, hips or the core towards one side, then pull harder with one arm or begin the pullup by choosing the opposite part of the body then the barbell will start to move uncontrollably.

Even the slightest imbalance in your pulling technique can result in an enormous teeter-totter movement immediately in revealing and magnifying the problem with your pulling mechanics.

Keep the bar in a straight line to the floor without indication of a twitch and then observe your body posture and symmetry improve dramatically.

As a matter of fact, most people might want to begin starting with an EZ bar since the bar’s crevices create a solid contact point to secure the weight on the feet.

Furthermore, EZ bars as well as shorter straight bars that are pre-set might be more suitable for restricted settings where a 7-foot Olympic bar might not fit. Be aware that the longer the bar, the more difficult it is to keep it in place.

Even the smallest deviation from shape will be magnified and appear as a massive tilt with the Olympic bar.


Smaller weight plates like 10’s and 25’s could suffice by laying them flat on top of your feet. Even though it requires a stricter design, this technique generally limits the load because it’s impossible to load more than two or three plates in this manner.

This is an example of one of my NFL players Jarius Wynn showing it using an overweight 25-pound plate. the method is extremely strict and precise forms.



The straight-leg dorsiflexion approach tends to require slightly more motor control some users prefer the bent for pullups and chin-ups.

For those who are taller, they might not have a choice regarding this because a straight leg posture is not possible without the feet touching the floor, which could limit their range of movement.

While there’s nothing intrinsically wrong with a bent-leg position , it is often a contributing factor to a lack of muscle activity, especially when the lifter fails to maintain the body’s lower part firm and strong.

This is usually manifested as a loose half-bent crossed-leg position in which the lower body appears to be inactive and devoid of significant muscle activity.

The absence of the lower body causes the leak of energy and lethargic activity patterns throughout the kinetic chain and ultimately making it difficult to produce force and torque production in the upper extremities.

The knee flexion-loaded pullup is a solution to this problem since it is performed in a 90 degree bent-leg posture while progressively engaging the back chain in order to keep your weight off of the legs.

This is why the knee flexion-loaded pullup is the most effective exercise that will crush all the posterior chains from head foot (back the glutes, back again and the hamstrings).

The intensity of glute and hamstring activation is so intense that many lifters be able to feel that they’re going to cramp their backs at the first attempt.

Similar to the CAP effects that is associated with the dorsiflexion loading method, knee-flexion load triggers the same radiation and potentiation reaction and you’ll see an increase in neuromuscular drive from head to foot.

This technique can also help promote a disciplined form, as the loading guidelines limit knee drive, hip flexion wiggling, kipping, and other movements.

Furthermore, bending the hamstrings 90 degrees and hanging them rigidly from a pullup bar will eliminate the kyphotic posture and spinal flexion, resulting in an arch that is natural and gentle across the back.

This helps to maximize t-spine extension and greater activation of the lat. The other advantages of knee flexion loading are similar to those of the dorsiflexion approach. It is a more solid and upright posture and the removal of cheating or compensatory strategies.

The main distinction is that instead of stressing the shins and the anterior tibialis muscles, glutes and hamstrings are smashed. The only drawback of this technique is that you’ll require a trainer to assist you with placing the burden onto your legs.

It is essential to remember that, in order to reap the advantages mentioned earlier of the knee-flexion load method, the ankles and feet must be dorsiflexed, since this is vital to getting the optimal activation of the posterior chain.


The most difficult, yet the most efficient way of applying the knee flexion loading method is to use the barbell. Like the dorsiflexion variant that uses a barbell, there’s no chance of cheating, excessive movement, twisting, and body rotation.

Any deviation in shape or breakdown of the technical aspect and the bar will either tilt or slide over the legs.

In addition, the lifter is required to maintain an exact 90-degree bend in the knee with legs held tightly from the knees to the ankles.

Additionally, you’ll be required to do a lateral flexion of your ankles and feet to incline your legs so that it maintains your heel at the exact level as your knees.

If you enter the position of plantar flexion and lose the position of your ankles or push your knees forward, even a little the bar will slide over your calves.

This will require an intense level of and control across the entire body and also expose the slightest misalignment or imbalance.


While the barbell version of the knee flexion loading method has the greatest advantages but similar results can also be accomplished by using dumbbells, chains, or weight plates.

The chains are most beneficial to learning how to move as the weight is set easily on the legs, with less risk of dropping the weight.

The plate variation demands more precise 90-degree knee bend to stop the weight from falling off. It also encourages more precise mechanics than chains or dumbbells as too much speed or cheating can make the weight fall off the legs.

The dumbbell version has its distinct advantages. It targets the adductors as well as the inner thighs since the lifter is pressured to pull the knees together with force. This results in increased irradiation and CAP.

This ultimately leads to increased force production. There isn’t as much of a stability and balance component.

Furthermore that the lifter is able to choose the level of focus they would like to put on the muscles of the hamstrings by choosing the precise position on the weight. The further the dumbbell is placed towards the ankles and feet the more hamstrings will be activated.

A higher position close to the calves’ upper regions will permit an increased load but will result in less activation of the posterior thigh.


A hanging-band technique (HBT) is among my top methods to improve lifting mechanics because the oscillating energy generated by hanging weights improves proprioceptive feedback and body posture.

However, this method is typically restricted to barbell exercises because it is difficult to integrate with other types of exercises.

While the oscillations might not be as intense or precise using the HBT technique, applying it to pullups can produce similar results that improves the sensory feedback and the overall mechanics of pullups.

It also assists in removing excessive momentum since jerky movements could result in the weight being able to move and bounce in an uncontrollable manner.

Though it could be integrated into the dorsiflex loading process (by suspending the bar between the toes), it is likely that most people are better off using the knee-flexion method since it helps to prevent the weight from hitting the floor, unless they have access to a tall pullup bar.


The practice of using a flexible resistance for pulling moves isn’t often recommended because the higher tension at the upper part of the motion does not match the muscle strength curve similar to pressing exercises.

But chin-ups and pull-ups are likely to be the only variation since most people are unable to pull themselves off the dead position.

Many people are able to take on additional loads for pull-ups and chin-ups after they have gotten beyond the dead stop.

Actually, it’s the main reason why lifters often shorten the move by not completing the last 2-3 inches of the stretched position. Once an athlete has the pullup going by finishing an initial couple of inches, they’re likely to finish the rest of the movie.

However, using additional resistance or external load could make it difficult to begin the pullup from a stop in a position that makes it difficult to add significant weight.

When you add chains onto your feet, this helps to deload the lower part of the exercise and allows the lifter to utilize the bodyweight to begin the movement at the end of the hang.

When the lifter has built up enough momentum to propel them through the point of sticking the exercise and the chains start to start.

This causes increased tension and overload in the most contracted position. The lifter can hold an isometric contraction that is strong, increasing hypertrophy and strength gains.

In my video above, I’m letting the figure-athlete Leslie Petch use more total weight than her pullup with 1RM.

But, since the bottom is not loaded, she’s able to push through the exercise and overtax her muscles in the top using an external force she’s normally not capable of handling.

Furthermore, since that the contracting position loaded and the top of the exercise appears to be a variant of an isometric of overcoming in which the person lifting is unable to go any further when exerting maximum effort.

In addition to creating amazing levels of mechanical and intramuscular tension and mechanical tension, both essential for growth, this assists in ensuring that the person isn’t pulling too hard to the highest point.

This is a frequent issue with chin-ups and pull-ups since numerous people attempt to push themselves up too far (chin above the bar) which could lead to faulty movements.

Instead, you should pull until the point that your upper and mid-chest is a few inches away of the bar. If you are using a substantial load using the gentle resistance pullup, you’ll be required to stop the concentric phase in the optimal position.

Based on the size of the bar, as well as how tall the person using it, the knee-flexion method of loading (using chains) can be used to provide the same resistance.



The most important thing to remember to this trap-chain pullup is having your chains hang vertically towards the front part of your torso, by placing them across both the traps as well as the neck.

Apart from being able to look like the image of a Viking warrior, There are many advantages to this method of loading.

It first helps to reinforce the notion of taking the lead with the chest instead of the head or chin. Many people attempt to lift their chin towards the bar, which decreases tension to their backs and causes postural problems in the cervical and the thoracic spine.

The load placement of the chains causes the body to tilt slightly to the back, and targets the middle of the back, and encourages a more erect chest. The movement actually is a mix of pullups and rowing.

For those who have poor posture and a forward inward tilt of the head, this exercise can be a significant help in improving their technique for pulling up and posture alignment.

The improved mechanics of the postural muscles also can have a direct effect on shoulder health. It is also impossible to over-pull at top of the pull-up or utilize wide mobility.

It is a problem that occurs for many lifters because they are enticed to push themselves as high over the bar as they can, which could cause damage to the shoulder joint and decrease the amount of muscle stimulation.

It is better to stop when the back muscles are not fully contracted. This usually occurs at a level at which the bar remains about an inch above the chest. The trap-chain loading procedure ensures a proper motion and an optimal stopping point.

Chains that tilt the lifter’s back and the weight is placed over the traps stop lifting people from reaching for their chins or letting their chest sink (a frequent pullup error that many lifters make).

Additionally, the lean backward of the torso encourages more retractions and rotations of the scapula. This eliminates the need for internal protraction and rotation.

In the end, this modification virtually removes anterior shoulder movement because it’s virtually impossible for the shoulders to move up and down.

The chains anchored to your traps on the upper side will provide a kind of external palpation as well as increased sensory feedback since the lifter is able to have an increased kinesthetic sense of where their shoulders are throughout the motion.

It’s similar to having hands resting on their shoulders, which aids in reminding the lifter of the need to ensure that the glenohumeral joint supple and centered.


It is possible to do pullups in a way that is based on correct upper body mechanics by using a hip flexion pose (knee rise or leg elevate position) most people tend to shift into excessive flexion of the spine and shoulder protraction while using these techniques.

That’s why I utilize the hip flexion position for pull-ups with clients in a semi-sparing manner and only once the person has learned the dorsiflexion straight leg posture and the knee flexion with dorsiflexion.

But if an individual can achieve correct pulling up mechanics (particularly for the upper body) using either an ankle raise or knee raise position, the degree of core activation and upper back and lat activation is at a high level.

It’s also very effective in the reduction of excessive lumbar extension people struggle with on the chin ups as well as pullups. Here’s a video of NFL player Prince Iworah demonstrating a combination of a weighted pullup as well as a hang leg raise.

I’ve found this particular approach to provide the greatest of two options when it comes to pulling ups while in the leg raised position.

It’s because returning to straight leg posture (directly under the torso) as you enter the eccentric stretch phase of the exercise assists in ensuring proper alignment of the spine and glenohumeral joint alignment since it allows the user the chance to adjust their spine and keep an extremely mild natural arch (including the natural extension of the t-spine).

If the lifter is in the position of leg raise for too long, especially at the lower part of the exercise, this is when excessive shoulder flexion and spinal rounding start to occur which can have a reverse impact on the whole movement overall.

This version, as shown in the video of Prince is able to provide an intense core and abdominal activation through the leg pullup to raise (which helps to reduce the excessive stretch of the lumbar region) without compromising the thoracic postural alignment or natural scapulohumeral rhythm.


Another approach I’ve found to be extremely effective in using a hip flexion technique to pullups is unilateral hip flexion. That is, performing pullups with only one hip at a stretch with hip flexion. This is the optimal combination in terms of minimizing excess extended lumbar muscles (through the increased activation of the core) and yet not being as extreme in the same way as the dual hip flexion technique (i.e. the leg lift pullup) that it hinders an optimal shoulder retraction as well as T-spine extension. My two preferred methods for implementing this method is the Dead Bug pull-up as well as the sprinter pullups, as illustrated below.


If you’re looking for an original but brutal pullup, try this Dead Bug Pullup that incorporates dorsiflexion kettlebells which was demonstrated by my amazing customer Leslie Petch.

This variation also stretches the spine and core stabilizers to promote proper body alignment as well as the vertical pulling technique.

Additionally, the position of the leg offset creates slight rotational forces which the person lifting will have to resist throughout, resulting in more tension on an anterior core transverse abs quadratus lumborum and the obliques.

This helps to alleviate a problem that is common with pullups: an overly lumbar arch. It is important to keep the natural curvature of the spine while doing pullups, most people try to keep their chests in by permitting excessive lumbar extension to take place.

Instead, the person lifting should be extending the t-spine, while keeping the lumbar spine an almost neutral position (which requires a moderate but and not too much arch).

This dead bug pullup technique helps the lifter to find the ideal posture since it’s virtually impossible to arch over the lower back. The T-spine is required to fill in the gap, which results in massive tension to the lats , not to mention improved posture.

I suggest starting with no additional weight. Once you are confident in the move and you can complete 10 perfect reps using the body weight (5 for each side), you can add more weight by putting kettlebells on your feet.

This is not just a way to add more stress to the upper part of the part of the body when you pull, but it also strengthens your muscles around the abs as well as the core since the dead bug and the alternating leg routine are basically avoided.


If you are searching to add some spice to your pull-up routine while putting your body through the ring, do the sprinter pullup, which I demonstrate with my wonderful clients Leslie Petch and NFL athlete Julian Williams.

In a tangent, you’ll note that it’s using trap bar technique on the first variation , which creates an additional degree of mediolateral instability, which requires that the person lifting it pull using a uniform form to stop the bar from sagging towards one direction.

Apart from being intensely intense in its workout, sprinter pullups have five distinct advantages.

1. The chin-ups and pullups of sprinters exercise both the anterior as well as posterior hips and thighs because of the contralateral hip flexion as well as hip extension. Actually, they are extremely intense on glutes, hips and hamstrings, which makes them ideal for training similar muscles used during sprinting.

2. This combination, contralateral hip flexion as well as hip extension not only smashes the lower body , but also keeps the core and spine into a very intense.
In turn, it makes the lifter to keep near-ideal upper body posture and alignment during the entire pullup if they actually maintain their legs and hips in the ideal sprinter posture. It’s like the sprinter’s posture blocks any cheating, compensating, or postural deviations.

3. One of the most frequent problems with pull-ups and chin-ups is figuring out the amount of extension you need to include to get an effective lat contraction along with a good upper backstretch.
If you’re too extended, you’ll put too much tension on your spinal lumbar region. Focus too much on maintaining your core tension and you’ll frequently encounter problems by shoulder protraction.
These include forward tilt of the head and even a small amount of spine flexion, all of which can make it difficult to fully contract your upper back. How do you achieve that perfect equilibrium between spinal extension and the anterior core tension?

While there are plenty of clues that can help with this but this is one of the most effective techniques I’ve found to help individuals find the optimal equilibrium between flexion and extension.

It’s likely because one hip is pushing maximally into flexion, while the other pulls maximally into extension, resulting in an equilibrium effect that locks the spine between the lower and upper extremities.

This creates an effect of bracing throughout the spine, resulting in higher levels of concurrent activation potential and radiation.

Also, expect to experience unprecedented levels of tightness throughout the body and intramuscular tension as well an increased neuro-drive to the body’s rest.

4. In addition to smashing the upper body, the legs and core in addition to slamming the legs, core, and upper body. They are a fantastic diagnostic tools and great correction exercises for the mechanics of sprinting.
Simply look at athletes from sides, front, and back, and any irregularities in the hips or lower body such as mobility issues and alignment issues will be immediately revealed.
Furthermore, since the legs are in an isometric contract, the capability to identify and correct the issues is easy because the coach can instruct and correct the position of the athlete.

5. Excessive range of motion at the upper position of pullups, chin-ups, or lat pulldowns is among the most frequently made errors.
Instead of trying to lift your head up over the bar or to pull the bar to a height below your chin the ideal distance of movement for any vertical pull-up movement is around 90° (forehead levels) and the lower chin level.
Beyond this ROM, the lifter will have to compensate in one way or another, usually through shoulder protraction, internal rotation of the shoulder, or spinal flexion.
Other options include less core activation, the excess extension of the lumbar spine, or cervical flexion (forward head tilt).

Fortunately, the sprinter pullup can help get rid of this problem quickly since the force of pulling out more than 90 degrees by the arms causes the lower extremities of the body to shift out of the proper alignment.

This is because the body functions as a calibrated system, where each part affects all other parts like a ripple effect. That is that when one region gets out of line and causes dysfunction, it affects every other area, creating different types in the form of serial distortions.

Keep an eye out for my big volume on eccentric isometrics due out in the second half of 2018 that will give more details on this subject.


It may appear like a regular pull-up, however, it’s not. The anti-rolling barbell pullup executed by me NFL professional athlete Prince Charles Iworah is one of the toughest physical pull-ups you’ll ever try.

Place a barbell in a squat rack over the top of safety pins, without the bar touching on either side of the column (this lets the bar rotate and spin). This particular variation has four distinct advantages

1. Since the barbell will be able to roll and spin through the hands during the motion, this is among the strongest exercises to breaking down your grip and forearms and hand muscles, not forgetting to include the upper back and lats.

2. Anti-rolling barbell pull-ups, chin-ups, and make it necessary for the lifter to perform an easy and controlled technique.
Any excessive force such as kipping, cheating shifting, and wiggling can dramatically increase the effect of rolling the barbell, causing the barbell to bounce out of your hand. Also, you’ll need to follow an eccentric isometric procedure like the one shown in this article.

3. They also help in improving the mechanics of pullups, particularly because they help athletes dial in on the proper performance.
Overly collapsing at the bottom (allowing shoulders to raise) and also pushing too hard at the top, also increases the effect of spinning that the barbell produces.
To lock the bar in, the athlete must utilize the ROM as shown on this clip (pulling until about mid-face height or 90 degrees). This is the ROM I suggest for pull-ups.

4. The anti-rolling barbell configuration offers various grip widths and grip options (including very wide choices) to match virtually any body shape and size.


Here are six unique band-resisted pull-ups and variations on chin-ups as I show my incredible clients and athletes such as Leslie Petch, Ben Lai as well as NFL Falcons player Julian Williams. These bands resisted pull-ups and chin-ups offer a variety of unique benefits.

1. The band resistance permits lifters to do weighted pullups as well as chin-ups, using the most popular pullup variations and loading techniques such as knee flexion loading, dead-bug, dorsiflexion load, sprinter pullups, knee lifts, and many more.
Each of these variations has distinct advantages regarding dialing-in the mechanics of pullups, not to mention the targeting of the different lower body and core components, as and the full-body motorization.

2. The distinctive lower body posture for each variation is extremely effective for improving the various aspects of the pullup technique the load of these positions especially without spotters can be difficult.
The bands solve this problem as the user can put them on the ankles and feet to give them the necessary load.

3. The bands offer a fantastic method of accommodating resistance. Actually, many people are able to perform additional pull-ups and chin-ups after they get beyond the dead hang position.
This is actually one of the main reasons that lifters short-change the exercise by not finishing the last 2-3 inches of the stretched position. When an athlete is able to get the pullup up and running by completing an initial couple of inches, they’re likely to finish the rest of the movie.
However, using the traditional method of adding resistance or external loads could make it difficult to begin the pullup from a stop where it is impossible to make use of a significant amount of weight.

Band resistance can solve this by deloading the lower part of the exercise, which allows the user to utilize the bodyweight of their own to begin an unsteady hang.

When they have built up enough momentum to push through the point where they are stuck in the exercise then the tension of the band begins to increase.

4. In addition to creating amazing levels of mechanical and intramuscular tension, both essential to growth, this assists in ensuring that the athlete doesn’t over-pull at the highest point.
This is a frequent issue with chin-ups and pull-ups since people tend to push themselves up too to the top (chin across the bar) that can lead to incorrect movement patterns. Instead, try to pull until in the bar at the mid-face or 90-degree elbow angle.
This is the ideal range of motion for all pullups, lat pulldowns, and chin-ups. The bands can help to reinforce this by allowing for massively higher levels of tension at the top of the range.

Keep an eye out for my huge ebook, which will cover the technical aspects of this specific subject and the best performance for pulling-ups.


Another method that is unique and can be utilized to perform weighted pullups is to use what I call the “Suspender” method that I demonstrate here with bands. Suspender pullups provides 4 unique benefits.

1. Similar to the other band’s resistance pullups I mentioned above, these bands offer an unusual method of resistance that is able to be used in a variety of ways.
Many lifters can take on the additional load on pullups and Chin-ups after they have moved beyond the dead hang point.
However, traditional additional resistance, such as dumbbells, weight plates, chains, or weighted vests makes it extremely difficult to start the move from a dead stop and makes it impossible to utilize substantial weight.

The band resistance helps in this by deloading the lower portion of the exercise, which allows the user to utilize the bodyweight to begin in the hang dead.

When they have built up enough momentum to get through the point of sticking the exercise and then the tension of the band begins to increase. This boosts the hypertrophy stimuli throughout the upper body, including the upper back, lats and arms.

2. Apart from providing a comfy and natural type of external overload The suspender pullup method improves the technique of pulling up while taking out the upper body’s compensation patterns and variations in the joint of your shoulder.
This is because having the straps placed on your traps and shoulders creates the appearance of external palpation and an increased feedback mechanism for the sensory because the lifter will experience more kinesthetic awareness of where their shoulders are while performing the move.
It’s similar to having hands placed on the shoulders. This aids in reminding the lifter to keep the glenohumeral joint supple and in a constant position. If you’re struggling to raise and round shoulders in the pull-up This is a guaranteed solution.

3. The band was able to withstand the various variations that I mentioned above with bands that are attached to the ankles and feet (i.e. dorsiflexion loading, knee flexion loading, etc.) are very effective and offer many advantages, but some are unable to use them due to the lower part of their body may initially be a weak point.
While this can be addressed with appropriate training The suspender pullup method permits the user to benefit from band resistance without the legs becoming fatigued ahead of the upper part of their body.

4. Suspender pullups are the most effective technique I’ve used to perform pullups with offset loading, as my amazing Figure athlete Leslie Petch shows here.

Just use one band on each side of your body and then you’ll have the best offloading protocol. Just be prepared to shoot the light from your lats and core to ensure that your body doesn’t twist or tilt or swing.


Another variation of offset is resistance to the lateral band as I’ve seen NFL professional Julian Williams demonstrating as we employ RNT (reactive neurological training) using resistance in the lateral bands to force him to shoot the lights from his abs and core to resist lateral flexion the spine.

This is extremely beneficial to athletics for athletes since they have to be able to withstand the forces of rotation and lateral force that are exerting pressure on their bodies both on the ground as well as on the air.

Apart from improving core stability in pullups (an issue that is common and usually leads to an overarching) It also slams the back and upper lats (feels similar to single-arm pull-up as the opposite side pulls harder) and also hammer the obliques as well as the lumbopelvic hip complex, while also compressing the spine and hips which could be beneficial for the lower back and spinal alignment.

The same idea can be implemented using a distinctive method of RNT resistance to posterior bands. This offers four advantages.

1. It shows the athlete how to strengthen their core and remove the excessive extension of their lumbar spine. Many lifters are struggling to achieve an appropriate t-spine extension that doesn’t over-arch their lower back. This will help fix the issue.

2. One of the key things to pay attention to when performing proper pullups and chin-ups is pulling off from the bar on the top so that you can stretch your back and lats instead of leaning forward toward the bar.
When you push your muscles forward and use your abs, it helps to reinforce the upper body position in which the person lifting is moving away by using the back, rather than clogging with the bar (i.e., the bar is chin-to-bar).
This results in the massive upper back and lat muscle activation. It also reduces strain on the joints of your shoulder.

3. This RNT pullup technique creates an extremely upright posture which is incredibly transferable for improving overhead pressing mechanics as their reciprocal motions. Normally, proper pullups have an angled torso, particularly at the top.

4. Many lifters are prone to pulling too high and utilize a large range of motion when they do pullups. Also, many tend to fall at the bottom instead of holding a firm shoulder posture.
This helps to strengthen an ideal starting point that is 90 degrees (which is the ideal position in any pullup and chinup) and eliminates collapse at the bottoms and stretching the shoulder joint too much.


Here’s a video of MLB professional athletes Austin Meadows and Parker Meadows performing an extremely powerful fundamentally dominant vertical push and pull superset.

The pullups demonstrated by Austin involves the hanging of his knees on the trap bar, with an exercise ball placed in between his toes.

This hammering the core, while encouraging an even spine and a normal pelvis, since it’s nearly impossible to over-arch these. The majority of athletes turn their hips externally by extending the knees more than the feet when they perform exercises for leg lifts.

The aim is to have perfectly aligned lower body joints as a result of mid-lateral alignment (of the ankles, feet as well as knees, hips, and ankles) as well as maintaining 90 deg joint angles between the legs.

This variation helps to promote the alignment. Begin without the ball to learn your posture.

Apart from hammering the lats and upper body, these exercises also pummel the abdominals and the core, due to the fact that an amalgamation of hip flexion and the weighted abduction (8lb Med ball) will require a massive core activation.

Additionally, these features assist in strengthening the whole body tension and spinal rigidity because of the potentiation of activation caused by squeezing those proximal extremities.

Also, the increased full-body tension increases neural stimulation to the primary muscles (back lats, back, and arms) as well as remove energy leaks and regions that are unstable.

These are also helpful in promoting the development of a neutral spine and balanced pelvis since it is nearly impossible to over-arch these.

Also, you’ll notice that you can use 90-degree Eccentric isometrics. This is the ideal ROM as well as the most effective, safest and effective stimulant for building the strength of your muscles and still preserving joints.

A foam roller that is held between your legs is another excellent option. While it’s not a weighted knee raise , it can aid in promoting proper knee, hip, and ankle mechanics when you press the roller.


If you’re a fan of the hip flexion exercises shown above the plate loaded variation enhances the effect through direct pressure on the hips flexors, forcing the athlete to clamp the light out of their abs and core.

I’ve also seen a few other strength coaches in the past few years use this variation, which includes Ben Bruno recently. I’m not sure which other coaches I’ve seen these from in the last few years either (sorry to those coaches).

If you’ve posted this, then please leave a comment or message me and I’ll ensure to amend this post and add you to the description because I’d like to ensure that the correct people receive the credit.

As we have already mentioned, the most frequent issue with pullups is an excessive extension of the lumbar spine, particularly when you are trying at squeezing the back and lats.

Although the natural extension is okay, the majority of it must be coming from the upper back and the t-spine, not your lumbar spine.

The lower back arch should be kept to a minimum, which forces the back’s upper part to work more as it is no longer compensating for the lower back. This can help ensure that the athlete is not causing the back’s extension.

It is also a fantastic exercise to increase hip flexor strength and core strength. It also has an excellent ability to transfer into sprinting.

It was their first attempt at this, so it was a little rough. Both of them are slightly over-pulling at the top, rather than stopping at 90 degrees. But, a lot of it is to do to their position at the hips.

When their hips weren’t as centered, they might have been difficult to push over 90 by using their arms. The goal is 90 degrees at the knees and hips, not letting your feet slide over the knees.

Both athletes also had little external rotation of their hips, rather than straight and aligned hips.


This could be the most brutal pullup I’ve performed and completely destroys the lats and core while strengthening the spine’s neutrality and symmetry hip alignment.

The lifter is also forced to accelerate with maximum effort to 90 degrees of hip flexion, as any less than that will cause the barbell to fall from their hips.

To protect the precious family jewels, The bar needs to be placed on the musculature of your upper thighs and maintain control over the lumbopelvic hip complex and deep pelvic floor muscles so that it stays into a neat and tightly.

Actually, I’ve named them the ABC pullups or Anti Ball Crushing Pullups , which is very appropriate since the fact that I’m in ABC (anti-ball crushing pants) by Lululemon.

Like the knee-flexion barbell load variation that was previously discussed in this post, the use of the barbell instead of dumbbells, plates chains, kettlebells or plates provides its own benefits.

Although each may be able to add additional weight however, the barbell demands the most precise and precise execution, as well as set to the body’s mechanics.

The slightest deviation in posture, form and alignment, as well as any unbalanced pulling and twisting, tilting or shifting could cause the bar to slide.


If you’re still searching for an additional way to activate your core on your pullups, check out the oblique crunch knee pull-ups as demonstrated by NLF athlete Joe Horn.

Prepare yourself for a serious burning sensation throughout your entire core. In addition, the oblique knee raise position forces an individual lat higher than another (offset effects) and can cause twisting and move your torso.

This is something that will require you to stop. The shoulder that is ipsilaterally to the opposite side of the knees’ crunch also is likely to rise. To ensure proper alignment on these , you need to have a tense control of your motor and strength.


While it is not a loaded technique however, the inch pull-up is the strongest pull-up and chin-up variations that exist. A few points to consider here.

1. Make sure you are prepared for these as they are quite challenging.

2. By removing the acceleration, the program eliminates imbalances, asymmetries and techniques issues.
For example, if you’ve got the tendency to pull more using one arm, preferring one side, move or wiggle to the other side, or perform pull-ups that are not done correctly, like excessive protraction or raising the traps and shoulders this will reveal that.

3. These are very joint-friendly because the removal of motion puts all tension on muscles and only a little pressure on connective tissue and joints. In addition, the fact that your posture will improve during these exercises makes them more joint-friendly.

4. 90 degrees joint angles (approximately) are the best for the majority of functional motions. Still don’t believe me??? Do this workout. Since you’re eliminating the momentum and have to keep up high levels of spine rigidity and perfect posture, you’ll be unable to achieve 90 unless you sacrifice all the above cues and important aspects of technique, in addition to arthrokinematics and optimal osteokinematics.

It does not matter if I or my athletes are performing these exercises with the body or with heavy loads as functional ROM is 90 degrees each time.

If you want to go beyond this, you’ll compensate in a certain shape or manner in your body, regardless of whether it’s subtle (i.e. back extension, inward rotation, a crowding at the glenohumeral joint the forward tilt of your head, protraction in shoulder, elevation, insufficient joint centering and faulty pattern of activation).

To keep your body in maximum tension and position, shoulder retraction, depression with braced core, a spine is neutral, and you have a firm grip, you will not be able to go past 90. Not now and not in the future. Case closed!


This is NFL player Younge Koo on Koo Pullups A modification I devised for Koo to get a better transfer to his kick.

Similar to the deadbug variations I’ve shared, however, the elevated leg is in the semi-straight position, which is more appropriate for kicks. These hammer the hips, core, and lats.

How to Progress Weighted Pull Ups

The goal of doing the weighted pull ups is to strengthen the muscles as well as connective tissues so that they can be able to sustainably improve. This isn’t easy in weighted exercises since shoulders can be at risk when you’re not controlling the motion from start to the end.

We recommend that you increase your sets and repetitions prior to adding weight. In addition, increasing your training volume is an excellent method of building muscle and strength to support the next couple of pounds and make sure your elbows and shoulders remain strong as you move forward.

Here’s a quick description of the way we suggest moving up your weighted pull-up:

Week 1

Workout one Four sets of six using 5kg

Workout two-three sets of six with your bodyweight

Workout three Six sets of five using 5kg

Week 2

Workout one Three sets of 8 using 5kg

Workout two-three sets of eight using bodyweight

Workout three 3 sets of 6 using 5kg

Week 3

Workout one Three sets of 10, each using 5kg

Workout two 3 sets of 6 using the bodyweight

Workout three: four sets of 8 each with 5kg

Repeat this three-week block by adding an additional 5kg! This could be repeated several times and provides a means to increase your

This gives your body the necessary tissue conditioning to help accommodate future loads. It’s also beneficial to accumulate the volume of weight you lift to maintain your routine as you gain weight.

Be a part of the current wave of adaptability: don’t force yourself to the point of failure, unless absolutely you need to. Being steady means that you’ll be able to progress for longer and continuous development!

Our thoughts for the end

The pull-up is an essential exercise using a variety of muscles in the upper back. It also produces impressive upper back, shoulder in addition to core strength. Weight will only increase these advantages if you perform the right thing!

It’s not a bad idea to add weight, but it needs to be executed and progressed in a manner that is safe. It’s a task that requires lots of effort from your body and therefore, jumping into it isn’t a good idea.

But, you must become comfortable and comfortable with pull-ups that are weighted when your body and your technique permit.

The addition of weights to your pull-ups can add an entirely new dimension training. It also opens up the possibility of gaining new levels and improved results!

When it comes to pull-ups, there’s no more effective method of training than regular and frequent training. It’s possible with a complete calisthenics at-home solution.

It’s the Pull Up Mate – as well as Pull Up Mate 2 – are a complete set of pull-up bars that are suitable for homes that provide a variety of options for bodyweight training.

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