- Can you please comment on my McGill pull-ups?
https://youtu.be/Odbhg_dSoM4
I am hoping to incorporate these because I use to enjoy doing pull-ups before injuring myself with them.
Another thing to think about***
Anything thing to think about is that the McGill chin up is trying to work scapular retraction. Brian pulls explosively and he knows what he’s doing already, but if you feel like you’re defaulting to using your arms to initiate the pull, you may be skipping the back work you’re supposed to be getting. When Brian first showed me the McGill pull-up he had me hang, then pull only with my back and shoulder blades to get them back and tight (it’s almost the reverse of a shrug), and then pull up from there. Give it a go and if you do it right your back will be on fire. If you don’t feel your back still just slow the movement down and teach the muscles to engage.
Hey Chris!
I think Paul hit that pretty well. You can also go to the youtube page (posting the link below) and watch as Dr. Mcgill walks Brian through them.
Tough to see from the back angle, but a few points you want to make sure of when doing the McGill pull-up.
- Begin with a big air and a brace. Â As hard as you can.
- Wedge in the with the lats – Think “close the armpits”
- Pull as hard as you can while engaging all the back musculature you can.
- My bonus point – return to the dead hang position under control. Â When doing multiple reps, stay on the bar, don’t drop.
- 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.
