Jade Henderson shares her tips for building world record pullup strength – Muscle & Fitness

Jade Henderson isn’t just great at pullups; she is a world record holder. This year, the Australian police officer used some time to get to grips with history and completed 733 pullups in just one hour. While some of us want to get closer to that elite level, others just want to put out one solid rep. Either way, Henderson has your back with some essential tips.

The Guinness World Record holder has previously explained that mastering pullups was all about discovering what her body and mind were physically capable of. Of course this is an individual task. Some of us want to hit double figures or go even further with pullups, while others still need to lift our bodies above the bar. Whatever your starting point, this inspiring athlete has used Instagram to take anyone’s pullup game to the next level.

Jade Henderson’s Pullup Prep Exercises

Henderson recently shared a list of six exercises you can work on to prepare your body for more pullups. “These accessories hit the real weak links,” she explained.

• Single-arm rows to resolve power imbalances
• Chest supported rows to build “pure back strength”.
• Aft hang gliding to create shoulder stability
• Hammer curls for stronger elbows
• Triceps pulldowns for “a cleaner top position”
• Farm wagons for a “grip of steel”

“Do this, your pull-up numbers WILL go up,” advised Henderson.

Jade Henderson’s Pullup Tips to Boost Your Reps

As you prepare your body for the perfect pull-up, technique is key. Luckily, the girl they call “GI Jaded” can help you boost those numbers by pointing out a common pitfall. “The most common mistake when pulling up: pulling with your arms first,” explains the passionate police officer. Instead, this fit woman advises that you “Lead with your lats, keeping the chest up and shoulders down. Correct this and you’ll feel the difference right away.”

As the world record holder repeated it in her video demonstration, she leaned back and pulled her shoulders down, causing the lats to interlock. “And pull into your chest,” she explained. What’s striking here is how her lats carry the load instead of just her arms. “Pullups should be a lat workout,” she concluded. “And no biceps training.”

So now you have the additional exercises to build your body, and the technique to perform the perfect pull-up. Thanks Jade!

To follow Jade Henderson on Instagram, click here.