Luyện nói tiếng Anh bằng Shadowing qua video: How To Pull Up High As F***

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Want to get your pull -ups high as f*?

Well, if you don't learn these things, you'll be stuck pulling to your neck for years.

Because after perfecting my pull -ups for over a decade, I've narrowed down the techniques that actually work and the only things that really matter.

This is my friend Spence.

He's never done a high pull -up before.

I'm going to show him the five most important techniques that you need, and he's going to try them live.

You ready?

Before we get started, I just want you to go for a high pull -up.

I want you to just pull up as high as you can.

Okay, ready?

See what you got.

Okay, let's see.

Okay, just pull as high as you can, yank the bar.

Not bad, but we're gonna make it even better.

Starting with technique number one, the first thing you do and most important, your grip and hand placement.

You're gonna use many grips throughout your fitness journey, but when you first get started, it's gonna be most efficient to use a more narrow grip.

Okay.

Check this out, imagine I'm doing pull -ups.

If I wanna pull up even higher, I have to get away from being under the bar and start pulling being in front of the bar.

If you use a more narrow grip, it allows you to keep your elbows in and bring them in front of you as you pull higher.

Now, to make this even more efficient, if you use a false grip and wrap your wrists over the bar,

now you'll have an even smoother and greater range of motion that will help you transition from pulling, actually, to pushing.

Interesting.

That's what's going to get your pull -up super high.

Now, before wasting your energy on pull -ups, just try it with this bar.

Go with a wide grip and try bringing it as low as you can, and then try it with a false grip, closed grip.

And you can see how much easier it's going to be to bring it all the way down. So here.

You'll feel it kind of get stuck, like right around here.

Yeah, for sure.

Versus this.

All the way up.

Ah.

The movement path is completely unobstructed.

Versus when you're coming like this, you're going to hit your chest first.

And then you'll have to turn, if anything.

Yeah, exactly.

All right, you ready to put it to the test?

Let's do it.

All right, very first thing, we're going to go for the hang you want to have hands closer apart this time exactly okay

and if you can have a false grip

and get keep your thumbs in there as well and just really false grip as much as you can all

right perfect let's see what you got remember keep your elbows in front

when you pull this god okay pull straight up look up

there you go it felt like i got a little higher

you got like an inch higher all right let's go every inch counts maybe every inch counts you ready

Ready to optimize this one?

Yeah, definitely, let's go.

All right, here we go.

To really take advantage of this technique, you wanna be able to take advantage of your false grip.

As you can see, if you're all the way down below, it's gonna be hard to get the greatest advantage point for that false grip,

so having a higher position to grab the bar, you're gonna be able to get a more efficient and effective false grip.

Now you're gonna be able to really squeeze on hard, keep those elbows tucked in from the very beginning, and give it a go.

There we go.

There we go, we're already getting higher.

Yeah, let's go.

Already getting higher.

Technique number two, unlocking the perfect movement path.

You wanna practice your movement path on a bar before wasting all your energy on the actual pull -up bar.

So starting from your narrow false grip, instead of a dead hang, you wanna have an active hang.

And while you hang, lean back, and that's going to help you squeeze and keep your elbows in front of your body.

Remember, when we're doing our movement path,

we want it to happen all in front of our body versus right through our body and getting stuck halfway.

Got it.

Now remember, with a more narrow grip, it's going to allow you to pull in front of your body,

keep the elbows in front, and get really low.

But when you get down to right around here, like you did before, you may feel some restriction.

And what's going to help this is if you have a false grip.

Now it can just easily go even lower.

Got it and it clears up that entire movement path.

Now to take this technique even further, no one's gonna tell you this, but if you rev the bar like this,

that's actually gonna give you more power and more height on the bar as you push.

So you're not just going with a false grip and going straight down like this, but once you get to right around here,

you're pushing and revving, you see?

Got it.

So it's gonna bring you here, and then you're pushing it down like that.

So it's a mix almost of a pull to a push.

Got it.

Okay, cool.

So that means that this is not just the average pull -up movement path,

but really it's a mixture of a lat pull -down and a pull -up at the same time.

So when your arms are in front, you're going to initiate half of a lat pull -down as you lean back

and then half of that pull -up as you begin to gain that height.

Got it.

Then you're gonna, instead of pulling all the way to your chest from this position, you're gonna engage a little more of that lat pull down.

Keep your elbows in.

That's gonna allow you to engage more of your lats.

and push down, rev the bar here as you begin to pull the bar closer to your body and lat pull down.

A lot of you watching already have the pulling strength to do this, you're just not applying the right techniques.

But you're gonna see, if you just try one or all of these techniques in combination, you're gonna immediately increase the height of your pullup.

Before you go, I'm gonna give you a tiny bit more technique to really optimize this high pullup.

Get it.

As you go for your pullup, I want you to start with a really nice false grip

and make sure your elbows are already in front of your body and you're kind of leaning back into that position, ready to yank up.

So now as you let go, you're going to find because you're leaning back, you might have like a small momentum forward.

And as you feel like, use that.

As you feel like your momentum starts to come back a little bit, that's when you're going to yank.

Exactly.

It's explosive and compressing your body from your lats as well.

This is half of the pull and this is half of the pull.

100

Got it.

101

So I'll show you one more time.

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Narrow grip, try to get a really nice good false to make sure it's locked in do what I said,

103

rev from the very beginning as well to lock in that grip.

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So lock in the grip.

105

I'm revving.

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My elbows are in front.

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I start with that little momentum.

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Boom.

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Nice.

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Elbows in front, all the way up, all the way down.

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Rev, squeeze the bar.

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The grip is everything.

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Yank.

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Boom.

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There we go.

116

That already felt way better.

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Exactly.

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That already felt way better.

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And you did a lot of the lat engagement.

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Yeah.

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Combine pull with the lat.

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Yeah, yeah.

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Because you went high, but the bar was kind of far from your body.

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Now just combine them both.

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In fact, I'm going to show you before you jump the gun.

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Two techniques and exercises that you can use to improve that.

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So I want you to just do the lat pull -down part.

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Don't even pull.

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So you're going to go like this.

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Forward.

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Pull back.

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Rev and pull back.

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Now this is all very intense.

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This is like heavy lifting, so don't do many reps.

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Just do one on your free time training you'll do more

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that's it stop i don't want you to get tired we're also battling fatigue yeah for sure

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so we got to get there before you get too fatigued

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that was for lat strength

139

now i'm going to give you an exercise for explosive pulling strength this is called x

140

and i pull -ups

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so this nice got it nice there all right yeah

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you're going to use the same technique

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you're going to get in the same way start with the closed grip completely out elbows in front

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Same technique, then you're gonna pull and pull with your knees.

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Got it.

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At the same time.

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Catch that air, open up and come down.

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Come up, catch the air, and close.

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Got it, okay.

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Go for it.

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Yep. Be explosive.

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Knees in.

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Yes.

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Yes.

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Yank the bar.

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Woo.

157

Oh, yeah.

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See?

159

Yeah, yeah.

160

That's cool.

161

Technique number three, top secret, ballistic reps.

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Starting from the top, using that momentum to come down and pop it up.

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Okay.

164

So basically, this load, when you come down,

165

you're going to use that as potential energy and momentum to bring that back up and snap that up.

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Don't use too much of your lats where you'll go too far away.

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Remember the X pull -ups.

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The switch.

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You do be explosive and you use both.

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So lat and pull in at the same time and make sure the target is towards your belly button and boom, then go up, boom, yes!

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Yeah, that felt good.

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That was way better.

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Yeah, that felt good.

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Way better.

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Go!

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That was amazing.

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Instantly upgrades your pull -ups.

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That's already a massive improvement, but let's keep going.

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You ready?

180

Get it.

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This time, instead of using momentum, we're gonna be eliminating momentum with technique number four, dead pulls.

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We're gonna get down seated so that we cannot cheat and use absolutely zero momentum.

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From here, we're going to pull straight up and come right back down.

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Nice.

185

This is also going to be a great test to see how high you can actually pull.

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And if you're going to be making improvements over time by pulling higher and higher.

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Boom.

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That's already insane of a high pull.

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Now, don't waste your energy.

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Wow, we are almost at that belly button length, which is insane.

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The goal is actually to like hit your lap and if you can even stick it there.

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Oh, boom.

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Woo!

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Nice, yeah.

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Now to specifically train this, especially if you can't get it as high as Steven just did on your first try,

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you can always use a resistance band.

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But definitely pull as high as you can first set so that you're doing a drop set.

198

Even if your highest pull without the band is only up to your chin or your neck, do that first, then go with a band.

199

Keep the false grip, have the band under your waist, Go all the way down, sit, and go for reps.

200

As you get stronger, you can go from a thicker band to a thinner band to no band.

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Let's go.

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Now when you use it try to uh, try to maintain a straight left position now.

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Do it So you want to lean too far back and lift like you're flat.

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God do keep like a seated position.

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God point your toes

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Let's go for it Yank the bar

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There we go

208

Right, every single rep you want to start back to the seated calm and position ready to just yank it

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Technique number five, preloading your high pull -up rep.

210

Even hanging with extra load for just 10 seconds before your rep is going to make a big difference.

211

Ready?

212

Now let's get them.

213

Now of course, you should be training weighted pull -ups as well, and even trying all these techniques with some weight.

214

And when you take it off, you're gonna be fine.

215

Alright, see what you got? That was sick.

216

That was sick.

217

That was super hot.

218

Hold on, let's do that one more time.

219

I was barely watching.

220

Oh, you need one, baby!

221

Let's see what you got.

222

Let's do it one more time.

223

That was crazy.

224

Okay.

225

All right.

226

Remember, grip together.

227

All the piece together.

228

Elbows in front.

229

Knee back over it started.

230

Boom.

231

What?

232

Insane.

233

Let's go.

234

Let's go.

235

That is so freaking crazy.

236

Let's go.

237

Yo, it's all on the technique.

238

Let's have a quick replay and watch the before versus the after.

239

And if you thought these techniques were golden, we have way more on the Thenx app.

240

Download it right now in the app store for free.

241

And we now have the biggest calisthenics community in the world on the Thenx app.

242

The brand new social media feature is dropping in just a couple weeks.

243

So download it right now, start posting, grow your following, and you could be the next Thenx athlete.

244

Thanks so much for watching.

245

Comment down below right now how many times I said the word high pull -ups.

246

And just like every video, you have a chance to win a Thenx weight vest.

247

Much love.

248

Make sure you subscribe.

249

See you next week.

250

Mad love.

251

Peace out, baby.

252

If you're still struggling with pull -ups, try adding this right after your next set.

253

As soon as you finish, go straight into lat pull -downs.

254

Your lats can keep going, and by reducing the load on your biceps from the movement, you can push your lats even closer to failure,

255

which not only strengthens your back, but even increase your pull -up reps.

256

You can do this with your own body weight like I just showed you, but it's going to be a lot harder.

257

I'd suggest using a cable machine.

258

It's more precise and it's easier to progress.

259

And for that, amp is my number one choice.

260

You can instantly change the weight with the turn of a dial and even modify the type of resistance like band mode,

261

concentric, and eccentric mode while tracking your reps and performance.

262

For more info, I'll tag them below so you can check them out and get one yourself.

263

But remember, make sure to add lat pulldowns after your next set if you're still struggling with pull -ups.

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Từ vựng và ghi chú luyện nói cho bài học này

Bài luyện nói này dựa trên video “How To Pull Up High As F***”. Những từ được nhắc lại nhiều nhất trong bài: pull, grip, technique, lat, bar. Video này có 263 câu và 2484 từ để luyện shadowing. Phần lời nói dài 13:16. Người nói nói nhanh, khoảng 187 từ mỗi phút, nên sẽ có nhiều chỗ nối âm và nuốt âm. 87% số từ nằm trong 3.000 từ tiếng Anh thông dụng nhất, nên từ vựng dễ theo.

Từ vựng quan trọng trong video

15 từ đáng học trong video, kèm phiên âm và nghĩa:

Từ	Phiên âm	Nghĩa
technique danh từ	/tɛkˈniːk/	kỹ thuật, kĩ thuật
elbow danh từ	/ˈɛlboʊ̯/	khuỷu tay
momentum danh từ	/ˌmə(ʊ)ˈmɛntəm/	động lượng
boom động từ	/bum/	nổ bùm, nổ đùng
narrow tính từ	/ˈnæɹəʊ/	hẹp, chật hẹp
versus	/ˈvɝsəs/	đối, đối đầu
insane tính từ	/ɪnˈseɪn/	điên, cuồng
knee danh từ	/ni/	đầu gối, gối
squeeze động từ	/skwiːz/	đè, bóp
instantly trạng từ	/ˈɪnstəntli/	tức thì
belly danh từ	/ˈbɛli/	bụng
fatigue danh từ	/fəˈtiːɡ/	mệt mỏi
thin tính từ	/ˈθɪn/	mỏng, mảnh
thick tính từ	/θɪk/	dày
wrap động từ	/ɹæp/	gói, bao

Cụm động từ bạn sẽ nghe

Từ	Phiên âm	Nghĩa
back up động từ		lùi
come back động từ		trở lại, trở về
go up động từ		lên
look up động từ	/ˌlʊk ˈʌp/	ngước
open up động từ		mở

Những câu đáng luyện lại

Các câu ngắn, trọn ý trong video mà bạn có thể dùng lại khi giao tiếp hằng ngày:

Not bad, but we're gonna make it even better.
Check this out, imagine I'm doing pull -ups.
All right, you ready to put it to the test?
There we go, we're already getting higher.
Alright, see what you got?

Phát âm cần chú ý

Người nói dùng 84 dạng rút gọn, ví dụ you're, gonna, we're. Hãy nói theo dạng ngắn đúng như bạn nghe.

Âm “th”: thin /ˈθɪn/, thick /θɪk/, smooth /smuːð/, athlete /ˈæθ.liːt/, strengthen /ˈstɹɛŋ(k)θən/
Âm “sh” và “zh”: efficient /ɪˈfɪʃənt/, transition /tɹænˈzɪʃ.ən/, restriction /ɹɪˈstɹɪkʃən/, initiate /ɪˈnɪʃ.i.eɪt/, shank /ˈʃæŋk/
Từ dài — đặt trọng âm cho đúng: momentum /ˌmə(ʊ)ˈmɛntəm/, eliminate /ɪˈlɪm.ɪ.neɪt/, initiate /ɪˈnɪʃ.i.eɪt/, calisthenics /ˌkæ.lɪsˈθɛ.nɪks/

Những âm người Việt thường gặp khó:

Cụm phụ âm cuối — đọc đủ từng âm, đừng nuốt âm cuối: bind /ˈbaɪ̯nd/, efficient /ɪˈfɪʃənt/, intense /ɪnˈtɛns/, engagement /ɪnˈɡeɪd͡ʒ.mənt/, placement /ˈpleɪ̯smənt/
Âm /tʃ/, /dʒ/ và /ʒ/ — tiếng Việt không có, đừng đọc thành “ch” hay “gi”: engage /ɪnˈɡeɪd͡ʒ/, engagement /ɪnˈɡeɪd͡ʒ.mənt/, mixture /ˈmɪkst͡ʃɚ/, cheat /ˈt͡ʃiːt/, chin /ˈt͡ʃɪn/
Âm /æ/ — mở miệng rộng hơn âm “e”: narrow /ˈnæɹəʊ/, transition /tɹænˈzɪʃ.ən/, snap /snæp/, wrap /ɹæp/, athlete /ˈæθ.liːt/

Cách luyện với video này

Nghe hết video một lần, chưa cần nói, và ghi lại những từ bạn chưa biết.
Bắt đầu ở tốc độ 0,75×, nói đuổi từng câu, rồi quay lại tốc độ bình thường khi đã quen.
Ghi âm giọng mình rồi so với bản gốc, chú ý các từ như technique, elbow, momentum.

Phương Pháp Shadowing Là Gì?

Shadowing là kỹ thuật học ngôn ngữ có cơ sở khoa học, ban đầu được phát triển cho chương trình đào tạo phiên dịch viên chuyên nghiệp và được phổ biến rộng rãi bởi nhà đa ngôn ngữ học Dr. Alexander Arguelles. Nguyên lý cốt lõi đơn giản nhưng cực kỳ hiệu quả: bạn nghe tiếng Anh của người bản xứ và lặp lại to ngay lập tức — như một "cái bóng" (shadow) đuổi theo người nói với độ trễ chỉ 1–2 giây. Khác với luyện ngữ pháp hay học từ vựng bị động, Shadowing buộc não bộ và cơ miệng phải đồng thời xử lý và tái tạo ngôn ngữ thực tế. Các nghiên cứu khoa học xác nhận phương pháp này cải thiện đáng kể phát âm, ngữ điệu, nhịp điệu, nối âm, kỹ năng nghe và độ lưu loát khi nói — đặc biệt hiệu quả cho người luyện IELTS Speaking và muốn giao tiếp tiếng Anh tự nhiên như người bản ngữ.

Phương pháp shadowing: đọc hướng dẫn từng bước đầy đủ →

Luyện nói tiếng Anh bằng Shadowing qua video: How To Pull Up High As F***

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Phương Pháp Shadowing Là Gì?