Tough to see from the back angle, but a few points you want to make sure of when doing the McGill pull-up.

  1. Begin with a big air and a brace.  As hard as you can.
  2. Wedge in the with the lats – Think “close the armpits”
  3. Pull as hard as you can while engaging all the back musculature you can.
  4. My bonus point – return to the dead hang position under control.  When doing multiple reps, stay on the bar, don’t drop.
  5. Dead hang can have some additional benefits for shoulder health, so I coach my athletes to spend a little bit of time in that position.
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Paul Oneid

Paul is an elite level raw Powerlifter with personal bests of an 805lbs squat, 440lbs bench, 725lbs deadlift and a 1960lbs total in the 242lbs class, as well as an 800lbs squat, 430lbs bench, 700lbs deadlift and 1930lbs total in the 220lbs class. Paul brings a deep educational background to the team as he has earned Master’s degrees in both Sports Management and Exercise Science. He is a former D1 Collegiate Strength and Conditioning Coach, who now works as a Functional Rehabilitation Specialist in Calgary, Alberta, Canada. Paul provides coaching services in the areas of training and nutrition through his company Master Athletic Performance and is also the co-founder of a technology company, 1-Life Inc. Stay tuned for more information on that in the future!
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Brian Carroll


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