How Pull-ups change your back IF done right.

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I started off 8 years ago with a very weak looking back. Over the last 5 years, my back has completely changed by doing one thing... pull-ups with proper technique. I used to cheat my pull-ups and have bad form... this led to no gains. In this video, I'll share what I did to improve my technique and in turn grow stronger back muscles.
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0:41 - Isometrics
2:14 - Full ROM Pullup
3:26 - Banded Cuban Rotation
3:50 - Grip Variety
5:34 - Range of Motion
6:40 - Body Shape
7:51 - Ego
8:42 - Posture & Muscles Imbalances
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Looking to make some back gains? What if we told you that it doesn't take a huge variety of exercises or weights, but just some mindfulness? This video will provide you what you need to focus on to get the most out of your pull-ups in order to see those back gains. You will be amazed at how your back transforms with just a steady & focused practice. Nothing crazy here! Just some good old pull-ups. It's all about quality, not quantity! Where are you with your pull-ups currently? Do you think your form could use some work? Let us know!

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Опубликовано:

14 июл 2024

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Комментарии : 107

@Strengthside Год назад

Where's your pull-ups at? Comment below!

@ananddeonarine6913 Год назад

I will save this video because it's the beat exercise than weights better than pushups pushups is a chest exercise and based on technique a back upper not lats so for lats pullups .lower Australian pullups

@batainrogue7543 Год назад

@@ananddeonarine6913This explains why I only feel my lower back muscles growing and not my lats - cause I haven't incorporated pull-ups yet. I've been wondering, so thanks

@kveinstein Год назад

The top position isometric hold was the key for me to unlock my pull-ups. I found it in the Kavadlo bros training program and it is shocking in retrospect how it took me so much time to practice this. I'm now able to do 3x3 good form PUs. Thanks for the reminder to keep the same emphasis as the isometric in these low rep pull-ups. I think I was starting to get excited and would have probably regressed to a bad form if not for this reminder.

@GOODNESS10 Год назад

can hit 38 with 63 kg BW on a good day...

@scottk1525 11 месяцев назад

For most of my adult I've had myself convinced that I can do "14 pull-ups." It wasn't until recently (largely thanks to you guys) that I was finally forced to admit to myself that I can't do a single pull-up (that is, a single pull-up with good form, using my back instead of my arms.) Literally not a single pull-up. You guys have done so much for me already when it comes to strength and mobility, especially in regards to fixing my severely jacked up neck. Hoping that getting my back in order, to include the changes in posture and stability, will be a life-changer for me. I'm blown away by the changes in your back and posture after mastering the pull-up. It's inspiring, man. Hoping to be like you in a couple years. Thanks

@KINGBUBBA55555 Год назад

At 52 I've been been back at a steady work out for about 3 years now. It's been a rough learning experience. I have needed to take periods off to recover from injuries. Back, shoulders, knees, some sort of nerve thing in my forearm, etc. Thanks to your channel and a couple of other key channels I have learned how to foundationally strengthen myself. All that to say I have gone from getting stronger in my pull ups to not even being able to dead hang. I'm getting my strength back though! Through your awesome healthy shoulders videos I now can dead hang for about 80 seconds. Every morning! And I feel like I am getting pretty close to being able to do 1 healthy pull up again soon. I really appreciate you a lot.

@flyingd5149 Год назад

pull up have always been the hardest move for me, and just recently I unlocked my first pull up, haven't consistent with it, sometimes I could do 2-4 total pull up, sometimes I can't even pull myself up. I'm working on perfecting the form and my goal is currently to unlock my 10 reps

@TheKyleFyles Год назад

Good luck, friend! Consistency will take you everywhere 👍

@okosakaroklenni 9 месяцев назад

when i was younger i could do 10 shitty pullups any time. when i had my best form (incmparably stronger than my 10 pullup self) i could do "only" 5. but those 5 were slow, controlled, with full range of motion. i could stop in between a rep as many times i wanted, at any phase. i could even do weighred pullups with 10-15kgs as one rep max. but i couldnt do 10 pullups in one set, and i didnt mind...

@Hadithoftheday247 Месяц назад

update?

@adam.motions Год назад

Amazing advice! I struggle with pull ups and these isometric top and bottom exercises are my new routine 🤙

@bidkarsalazar626 11 месяцев назад

Your channel is very informative and motivational. I'm 51 on my weight loss journey. Coming from doing gymnastics when young to weighting 234lbs and unable to even do a pull up. I'm 204lbs now and I can't even tolerate hanging from a bar yet. Getting stronger everyday. I learn a lot from your content. thank you. Hope to be able to do a pull up by next year.

@Theo-ul8qm Год назад

One point I think is worth addressing about keeping your spine and hips extended during a pull-up is related to lat activation. The lats actually play a role in lumbar spine and hip extension. Keeping that area slightly extended during pull-ups helped me immensely with forming a strong mind-muscle connection with my lats. Now I can contract them really hard even with no weight. And one cue I love on pull-ups in 'elbow in the back pocket'. Really helps me visualize the movement. Peace!

@leigrec134 6 месяцев назад

thank you so much bro

@BikeHikeLikeMike Год назад

Thank you so much Josh! Great video. I appreciate the fresh and intuitive approach that you bring to doing quality pullups...I am going to give more priority to doing isometric holds at the top of the movement. Been doing (mostly) chinups and pullups for approx. 2 years now. Always a challenge for me to never compromise form for reps. I am several months into doing chest-to-bar reps and it has been a very slow and challenging process. On the first set of training I do pullups and I can do only a handful of chest-to-bar reps but I want to keep working and getting better at them. I think doing more isometric holds will help. 🙏 🙏

@MrKrekkie Год назад

Again, pure gold. Thank you!

@medit4tive Год назад

Golden tips! I can do 5-6 pull-ups but they are hard AF and my form is terrible, so I stopped doing them entirely and I'm back to bodyweight rows and isometrics... surprised there was no proper mention of rows in this video! They are easily scalable and have great carryover into pull-ups.

@joyceholloway7889 Год назад

I am at the very beginning. I am 58 years old and trying to get strength and flexibility in my life!!!! It is hard and takes a long time. I find the hands hurt long before anything else. I really LOVE your videos!!!!! Thank you 😊

@isabellelachance3755 Год назад

At age 55, I am starting to climb again. I’m taking lessons and I try to climb 2 to 3 times a week. Your video helps to see things differently to get stronger. I am able to do ALMOST one clean pull-up… Thanks for sharing this content. It is really inspiring to me 😊

@sharpdude100 Год назад

This is terrific and incredibly informative. Thank you.

@lauraheuseveldt Год назад

Love LMNT! Nice breakdown of info.

@Luvs2Sp00ge1 Год назад

It's like you know what's going on in the world man, I've just recently purchased some gymnastics rings and I've been worried about my form. Perfect video for me to see right now, great timing my guy! 🤙🤘

@fitness_brothers Год назад

The best pull up video I found on the internet!

@antojelavic1456 3 месяца назад

I am doing 7 days just hanging, and then I will try this. Thanks, man. I am still on one pul ups but not corect one. Hope I will get there 💪 💪

@TyomaTorbin 11 месяцев назад

I'm getting back to shape after couple years of not pulling up due to injury, in the beggining feels miserable, but slowly slowly the power is getting back and the confidence too, thank you for your detailed explanation Josh! Keep it up!

@djj3357 Год назад

Very helpful post!!

@daven6145 Год назад

PS Really great video on working progressivly towards pull-ups! Before Covid, when I went regularly to the gym, I began hanging from a bar, intuitively feeling that it might relieve shoulder pain, which it did. You explained this in another of your videos. I've never seen you guys give bad or imprudent advice; on the contrary, even as an old dog, I've learned a whole bunch of new tricks.

@adel007 Год назад

I am scrapping my 7 pull ups with chin barely over the bar and retrain my technique to get my chest close to the bar even if it means only 1 pull up. Thanks for these amazing videos.

@suchitrag6453 11 месяцев назад

Thank you for the tip of isometrics❤.. will work on that

@kathyannk Год назад

Great video. Great cut.

@BlewJ Год назад

Thank you. I don't have one pull up yet, so it's nice to hear this before building poor form

@manoskavaklis4720 Год назад

Nice haircut Josh!

@timothyvonvictory7105 Год назад

Man, im more into lifting then calesthenics but this is good information. Im gonna apply it and see if i cant make some back gainz like yourself. Well done.

@x-Bella-x Год назад

Thank you for this very informative video

@thelastshaun Год назад

Solid clip. Appreciate you guys breaking down the nuances that I’ve overlooked for years. Thoughts on doing a similar “foundation” video for the push-up?

@vadimru1300 Год назад

Thanks!

@brahamwidjaja6387 Год назад

I just saw ur rings workout. I really liked 5 repetitions of ring pull ups with 3 second hold. It's really hards, I love it. It's more difficult to kip with a ring

@broncoramfan Год назад

Being a heavy set dude almost all my life a pull up has been something out of reach. When I got serious into working out I worked on doing first unassisted pull up. A side injury stopped my progress. Years later I still want to complete my first pull up. I'm practicing hanging for time. Started at 3 sets of 5 seconds n have progressed onto 10-20 seconds. Somehow just hanging has helped with my shoulder pain. Slowly but surely I will accomplish my goal of performing a pull up

@shreedyp Год назад

Ive been stuck on 3 pull ups for ever. Being 6"4 my long arms dont help but i am certain 1 day i will do 10 quality reps, with alot of help from you're amazing videos. Many thanks

@userunknown1578 Год назад

What does the pull-up program you are following look like?

@Daniel_Ilyich Год назад

A few Qs about having a pull-up station in a backyard: how fast does the metal begin to rust? Do you do anything to maintain it? Does it have to be stored away in the winter?

@1ua616 Год назад

Good like always

@sinefabula Месяц назад

Can’t say my form is perfect but one thing that improved it greatly was arch hangs, similar to what is shown in the video. Before those, I didn’t understand why some people, like me then, just clear the bar with their chin and some can pull their chest to the bar. Now I can do the latter too! But the most important thing is, I really feel my back muscles work after each set which never happened before I started arch hangs. And the other important thing is, I really began to understand how my scapulae work! So I really really recommend everyone learning to perform their pull-ups to follow the advice these guys are giving here. You’ll feel much better doing pull-ups the right way and, in my experience, the proper form isn’t even harder! It just feels completely different.

@brucehelppie6119 Год назад

i can do about 8 1/2 overhand grip pullups in decent form. my goal is to be able to do a ring muscleup. i'm been doing baby muscleups, but can't even do a full negative using the false grip. at almost age 69 i can't just bombard my joints with tons of reps. in most cases, chasing after reps breeds bad form and does become an ego contest.

@marcinmisztal5614 Месяц назад

Thanks

@lukeaaron5588 Год назад

After 15 years of body-building and more than a few life changing injuries.... that 'Christmas tree' on your back connects to the front top of your pelvis. Front of your sternum connects to lower back of pelvis. 'Balance' means an infinite number of relationships to create stability, including front and back.

@Pathway244 Год назад

Perfect exercise

@gutierrezgainz Год назад

7:27 You could maybe argue that a slightly arched position will provide better gains than a hollow body for building muscle. But if your only concern was building muscle, I would still do both variations as they over different benefits that they train i.e. hollow body pull-ups emphasize the stretch, and arched back pullups emphasize the squeeze and hit more traps. So by doing both in a given week you're introducing useful variety.

@attepitkanen7358 Год назад

Maybe week ago, tried local parks setup of pullup bars. Just perfect place, highest bar is high enough to hang without bending feet, but there's also lower ones to train negatives; and I also tried with rings, so there's no reason to train mire there. Indoor training has been feeling bit odd anyway. There was also one other actually capable if doing pullups and he was really supportive. As for my phase, still trying to recruit more back into it, but getting there

@pnp8849 10 месяцев назад

Got me electrolyte multi pack+sample pack, woowoo!!!

@lukefromtexas Год назад

I was able to do 10 pull ups, but with rounded shoulders, only to chin height, not much feeling in lats, and little control. I decided to start from scratch and focus on fixing my form and connection to the lats. It has been a humbling experience as I struggle to get even two reps. Gonna keep grinding though.

@prodbytamz Год назад

how do you integrate this excercises in your routine? I can also do around 10 pull ups, but my pull up form is also not very good.

@lukefromtexas Год назад

@@prodbytamz basically instead of my normal pull ups with bad form, I’ll do as many as I can with strict form, really holding and squeezing at the top. Then I’ll do holds and negatives to failure.

@prodbytamz Год назад

@@lukefromtexas ok, Thank you

@johanneskresse7769 Год назад

Can you do also a form/technique video on rows? Greetings from Germany :)

@IvonneC_Health-N-Fitness Год назад

I'm between 1-4 pull-ups depending on the day, but not very pretty. I sometimes struggle with the back activation so am going to try the arched back variation and the banded rotations. Thanks!

@rachelk8661 Год назад

I can't do pull-ups yet, but this is all soooo interesting. This feels more natural than conventional exercise routines. Love it❤

@macmonkie7265 Год назад

Great tips as always brothers! You killed the man bun!!!!! Noooooooooooooo

@thundersleycleaningco.6621 Год назад

I do one to two pull-ups between sets of other exercises in the gym, by the end I’ve done around 10-20 four times a week.

@psychedwellness77 Год назад

Quality over quantity is always the way. Great video, thanks my brothers!

@HauPT12345 Год назад

I tried to follow you and the ending hurt for days ^^

@GiantOctopus0101 3 месяца назад

Awesome, thanks!! This really helps!! Quick Qs, do you guys not use weights or machines like at the gym at all? Is your physiques all accomplished by just body weight exercises?

@scottk1525 11 месяцев назад

Excellent video. So helpful! Keep up the good work, gents. On a side note... My dudes, I know you gotta pay the bills somehow, but LMNT is an absolute rip-off. It's literally flavored table salt. Each packet has only 1/10th your RDA of Magnesium and 1/15th RDA of potassium, but it has an insane 1,000mg of NaCL (table salt.) Each packet costs a $1.50 That means that in order to meet your daily potassium and/or magnesium needs with LMNT, you'd have to down between 10-15 packets per day, which would cost around $15-$22 per day, and you'd be consuming an absurd 10,000mg-15,000mg of sodium in the process. Also, every time I consumed a packet of this stuff, it made me so tired and lethargic that I couldn't keep my eyes open. Not a good sign. Highly recommend against this garbage.

@staytrue5307 Год назад

Ant nutritional videos, health smoothies? Gut healthy meals?

@antant4287 Год назад

Bad form, totally me. From pull-ups, my shoulders and biceps got pretty jacked and some of those "weirder" back muscles around the armpit, not designed to pull-up 210 lbs, must have been doing a lot of the work to the point where my shoulders, neck and arms were killing me with pain shooting all over the place and an increasingly limited range of motion was developing. I figured ego pull-ups were better than nothing. Nope. I'm like 6 months into chillin the eff out and rolling around on foam rollers and lacrosse balls to break up the crap in there. When I go back to it, I will go slower. Looking forward to watching this video now. LOL. I've watched others, I'm sure this one is great. too.

@quinnmannen Год назад

When are you starting your self-haircut tutorial channel??

@webbfamilyau 11 месяцев назад

Do you have a follow-along routine for someone who can't do even one pullup yet,please?

@DiseasedKodak Год назад

What kind of resistance band do you use? I want to get one just like that

@ikkivevol Год назад

I'm working towards my first unassisted pull up! Wish me luck 😊

@Strengthside Год назад

you got it!

@TheJonnyJager 11 месяцев назад

Just got a bar and I’m looking for one

@mountainwoodsman8116 Год назад

Do you have any exercises for chronic lumbar degenerative pain?

@megereen Год назад

Where can you buy a bar like the one you have in your garden?

@rubbaz 3 месяца назад

I can do 9 pull ups, I'm working on controlling the movement, doing it slower, pausing at the top locking the elbows at the bottom, also started doing back bridges because my back was getting really stiff 😅

@trevermccall6762 Год назад

👍

@big_nasty3339 Год назад

What can I do if I get very bored working out? It's been months that I don't enjoy it anymore. I do classic exercises like bench press, pull ups, bicep curls but I can't find something that gives me the joy of working out.

@ilkerkisa1419 Год назад

Man, I respect your work and follow you, but please let us be reminded that you have long years of experience in "weight lifting". I used to watch those videos too whereas dont know where they are now. Still, huge appreciation for your visible output and results, dont take me wrong. Actually, may be that is the path to follow indeed: some years of foundational heavy weight-lifting regimen, and then a gradual move to calisthenics type exercises which you also teach and exhibit!

@JK-uo3pd Год назад

So basically a full range of motion proper pull-up from dead hang to head over bar using the lats and not the forearms

@russellstock5123 Год назад

what's the best grip? Thumbs under or over bar?

@pandemisis3017 Год назад

What kind of pants do you guys train in? I live in a really cold place, and I want some pants I can wear casually that I can train and stretch in when the mood takes me or the opportunity arises, but most tracksuit pants look like pajamas, and harem pants don't help with the cold.

@manuelhenkel7886 Год назад

Doesnt anyone notice that He cut his hair??? You Look good man 😀

@BillyMyHomey Год назад

yadayadayada solid foundation 😊…Noice haircut

@morethan-nv7mk Год назад

hey, just being curious. what is your height and weight? (i would like if you both tell me) thanks.

@justinmarshall1043 Год назад

How often should I implement this a week ?

@hassanalabdullah8814 6 месяцев назад

Depressing my shoulders while maintaining straight arms left me with strained elebows

@dariorox1 Год назад

I'm stuck around 6-7 reps, hard to progress, it's fun tho

@dinosemr8141 Год назад

❤️💖❤️👍💖❤️💖

@Daniel_Ilyich Год назад

Is there any major benefit to going slow on the way down? Meaning, controlling the descent and keeping the muscles tense.

@Herr_Barbarossa Год назад

Yes, we are much stronger in the eccentric (negative) portion of pull ups. Its actually a very efficient way to unlock quality, full ROM pull-ups just by practicing the negative portion. Plus you will avoid potential injuries by not falling into you joints and tendons. You will essentially gain mastery of your body and mind-muscle connection. This principle is applicable to most bodyweight exercises.

@Daniel_Ilyich Год назад

@@Herr_Barbarossa Thanks very much for your detailed, informative response!

@Herr_Barbarossa Год назад

@@Daniel_Ilyich My pleasure dude!:)

@JobBouwman 11 месяцев назад

These are two different forms, having different kind of benefits.

@lilysoltani2975 Год назад

Throughout my three decades of fitness journey nothing has hurt my ego more than my lack of ability to do one pull up and more than five unassisted push-ups 😂

@jackd7298 4 месяца назад

I can’t even do 3 ffuuu

@theresabauer2138 Год назад

*Promo sm*

@israelolvera558 Год назад

♥️💝♥️💗⭐💖😇🌠❤️

@response207 Год назад

hrmm, tidy backyard lawn or aesthetic back muscles...how do i explain 6 months of gain to my wife?

@Cellardoor_ Год назад

Love your vids but people online need to stop throwing the word "aesthetic" around. Before it got used as slang, the original meaning of it was used for someone's overall style and vibe (I'm an art major and it's where I first heard it when I was a kid.) Like in fashion, if you like someone's aesthetic, you're talking about their style from head to toe and their whole vibe. In paintings, it's their technique, creativity and color palette, so for example, "I like Da Vinci's renaissance aesthetic." Not trying to be a smart ass, I just don't want people to sound dumb while trying to sound smart.

@nirpy Год назад

"artistic style" is but one of a dozen different meanings of aesthetic. Look up it's many definitions. Even more interesting is it's entomology, with it's ancient Greek origination culminating with Aristotle and Plato, defined as 'perceptible to the senses'. They believed the pinnacle of aesthetics was the human physique developed to look like one of their sculpted Greek Gods.💪