Pull ups are the physical defiance of gravity through strength and technique. Unlike a push up or squat, you're moving 100% of your mass off the ground, and it is the closest a grounded body can get to flight.

"9 out of 10 people cannot do a pull-up"

Crazy statement, right? It blew my mind to hear that when I was younger, I couldn't believe it.

The truth is there's no trace of validated statistics behind that statement, but it feels believable because of the common sedentary lifestyle we live. We've grown accustomed to doomscrolling in bed before sitting in a traffic jam and melting into an office chair for 8 hours. Over and over again.

The good news? Becoming the 1 out of 10 is merely an act of self-love in repetition. Painful-at-first-but-gratifying-overall self-love. I had a taste of it 9 years ago, and now I can't go back.

Get it? Back.

(clears throat)

Anyway, my first pull-up was embarrassing. I remember attempting it with a good friend of mine who introduced me to the gym. It was the day I realised that pull-ups required more than dumbbell rows and an ego.

After he finished laughing at me, he helped me into the highest position of a pull-up and said one thing.

1. "Focus on the negatives"

This piece of advice is a foundational aspect of my journey in learning the pull-up. A "negative" is bro science term for the lowering phase in a pull-up, and the real science behind it is simple.

Lowering yourself slowly is harder than it looks. Your muscles are working against gravity the entire way down, and that resistance is what builds the strength to eventually pull yourself up. By doing this, you're learning the pull-up in reverse and the assisted pull-up machines do wonders in that sense.

The problem is that many people rush this phase or ignore it entirely, which usually results in over-engaging the wrong muscle groups (eg: traps, biceps, etc) or kipping (using momentum to swing the body upwards). Both of which I used to be guilty of were solved by proper lat and scapular (shoulder blades) activation.

2. My prevention cues

I didn't get it at first but over the years, I've developed a cue for myself that I still use today. Here's the quick 3 part version:

1. Shrug your shoulders upwards, backwards and downwards

2. Rotate your arms as you point your thumbs outwards as far as you can

3. Use your elbows to tuck your arms back in

Once you're in this position, you should feel less tension in your neck. It's also natural to feel chest upright and a tension under your armpit – that's your lat saying "I'm ready to go."

3. Liftoff

While puffed up like an awkward penguin (it gets more natural eventually lol), reach for the bar. Keep your chin and chest up, place your fingers in position and get a strong grip.

Take a deep breath once you're in an upright position (dead hang) and tuck your elbows into your sides as you imagine bending the bar with nothing but your lats. Standard rule is to have your chin over the bar, but I think it's pretty impressive just to move upwards. Remember to exhale at the top of the bar, keep the tension in your back and control your descent.

All of which should add up to your first clean pull-up – congrats! You'll know you're doing it right when you actually feel your back, and not see it on your pulsing biceps. If not, it means I've gotta find better words and possibly provide a visual representation.

Until then, let's chalk this up as my first pull-up instructional. It'll get better from here.