How to Do 20 PULLUPS in One Set (WORKS FAST!)

What’s up, guys? Jeff Cavaliere, Today we’re talking all about pullups. My question to you is: if you’re doing less
than 20 pullups in a set, I’m going to show you how to start doing more than 20. I don’t care how heavy you are, or what
your current strength level is. The ideas is that pullups are not that hard
if you follow the right progression. I’m going to show you something you can do
right now to start bringing those pullup number way up. On top of that, something you can also do
to instantly increase the number of pullups that you’re doing in a set. So let’s talk about the progression. If you setup a bar in a rack, what I want
you to do is use this decline, or this progression of declining your body until the point where
you’re literally underneath it as your way of improving your ability to do more pullups. Now, we know with the legs in contact with
the ground I’ve got to make his harder because if I had you do inverted rows this way it’s
never going to equate to the numbers, and the stress that your body is going to have
to lift, in terms of the weight that you’re pulling up to the bar to ever have it have
a significant impact on your ability to do pullups. We can do that, and equalize that, by taking
one arm off the bar. What this also does is demand that our core
gets more involved. As you see in the second tip that I’m going
to show you how to do more, you’ve got to have your core involved. So, we grab it with one arm, we come here,
and we pullup. Now beginners, you start nice, and tall. So the angle of your body underneath the bar
is pretty upright. What we want to do is, we want to pull, keep
the elbow out to the side. So we don’t want to allow us to twist our
body like that, or we don’t want to pull real close with our hand. We want to keep it out here, in line with
our shoulder. So we pullup, like here. Now, as I get stronger – and we’re doing
both sides. As I get stronger I go underneath the bar
a little bit more. So now, I come up again, pulling wide. Like this. We keep working on the strength. Again, not allowing our body to twist here. Stand nice, and square. Now angle even lower. Here. Pullup. Pull. Pull. Pull. Again, really working the core, and challenging
the strength of our arms so ultimately, I can get underneath the bar and have a lot
more strength, and stability. Now, why was the core so important? Because the second tip that I’ve covered before
on this channel – we have a lot of new people who haven’t seen it yet – you have to plug
the energy leaks whenever you go to do a pullup. What I mean but that is, you don’t get up
here and just keep really loose, and try to pull your body up, over the bar, and think
you’re going to do your best. Instead what you should do is lock it up. Plug the energy leaks. Contract your quads as hard as you can. Point your toes down so they’re nice and tight. Squeeze your legs together. Tighten your abs up. Then do a pullup. So we’re here, legs are together, toes are
pointed, abs are tight, and I fly right up, over the bar. Here, tight. I fly right up over the bar. The idea is if you try to exert force through
the bar to pull your body up, if everything down here is loose then when I go to push
the force down, into the bar – which drives force through my arms – if all this is loose
then I have the opportunity to let all that force disperse through those loose points. That’s what we call ‘energy leaks’. If I tighten them though, if I give them no
room to escape then all that force has to go right back into the bar, and provide me
with the strength I have, and need to lift up. So again, everything is tight. Legs pointed, quads here, glutes squeezed,
abs up, and you just keep banging them out. So I don’t care how many you’re doing right
now, guys. I want you to start being able to crank these
out until you can do 20 in a single set. Your strength is there, it’s just using the
right progression to build it up, and then using the right techniques to make sure it
stays there when you do the exercise. I hope you guys found this video helpful. If you’re looking for more ways to add more
to what you’re doing, to get more from what you currently have; our ATHLEANX training
programs are designed to do that. Extract every bit of talent and potential
that you have from you, by using our programs step by step, day by day. They’re all available over at In the meantime, if you’ve found the video
helpful leave your comments and thumbs below. Let me know what you want me to cover in future
videos and I’ll do my best to do that for you. All right, guys. See you soon.

100 Replies to “How to Do 20 PULLUPS in One Set (WORKS FAST!)”

  1. Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

  2. Athlean-X, I found this very informative. Specially for a standard pull-up. Proper form, pointing out energy leaks was great. Over all i'm excited to hit the gym and implement what i saw her today. Thanks!

  3. Thanks Jeff, I’m getting back into shape, sense I’m leaving for boot camp in December 2nd, gonna become a guide for the platoon, and I need to be able to do more then 10 pull ups.

  4. im 121kg ( down from 130kg ), not even close to 1 pull up but getting there. ur guides helped me a lot ty 🙂

  5. First try, flexed core and farted. Haha. But this is true. I was thought this by a dude at gym and it works. My pull-ups increased by masses. I used to rep out like 7-10 now doing anywhere from 20-25/30 on a given set.

  6. Thanks buddy am 55yrs old weighing 220lbs I always do maximum of 5 pull ups but since I applied your technique I have increased to 9 pull ups I will continue to practice that technique because I have increased my pull ups….Thanks very much

  7. " and you just keep bangin'm out…" UHU.. just let me take off my jacket.
    nice tip though! and I think that you're right because when I used to body-weight train, in the sports complex near me, I used to use the low bar by getting underneath it and pull myself up to target the muscles that a pull up won't ( based on my self-concluded knowledge back then) and I used to be able to do exactly 20 pull ups. now, after 2 years of not training at all, I joined a gym (because of the fuckn heat here in Louisiana) and I'm struggling to do 10 pull-ups. I'm going back to doing what you just showed us in the video.

  8. I used to do about 46 pull-ups if I recall. My favourite technique to build reps was lots of sets of 3-5 sometimes 10 reps with strict form at 10-30 sec intervals. I also did cumulative sets 1…2…3…4…5reps etc.

  9. I'm 52. 6'1", 168 lbs. I eat lots of Smart Bran and drink 4-5 beers a day. I walk 10 miles while drinking the beer and smoking pot. I eat an apple and some vegetables. My body fat is dropping fast.

    Could I get ripped like you?

  10. Jeff when you are progressing thru the single arm bar work, are you bringing the elbow back at 90 degrees(level with shoulder) or is 70 to 80 degrees preferred? I am really trying to become a student of shoulders. Angles and core seem to be critical knowledge in leveraging my weight vertically. Thanks for all you do

  11. What I hate is when people think they’re doing pull-ups but they don’t even deaddrop and fully extend after each pull up.

  12. I was doing 14 per set, i now do 22 per set. Im in a rugby academy so i know big fat boys who can't even do one, i helped one of them with this… he is now doing 3 per set.

  13. Just do them using a resistance band, then as you get stronger just swap bands for a lower resistance one, eventually you'll be doing them unassisted, use the same method for chin ups.👍🏻💪🏼

  14. I started with 7 before 3 months,..7 reps everyday. .and now my personal best is 30. and 20 reps with extra weights of 8 kg

  15. Should you look forward (like in the video), downward or upward to avoid tension in the neck? Chin-ups and somewhat pull-ups make my neck tense every-time.

  16. If I’m gonna be honest, the hole squeeze my legs together thing just makes it harder for me. I’m probably doing something wrong but I’ve tried many ways to do it… it just doesn’t work for me

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