Great video. My pull-ups started to really hit my back and get my lats super sore when I started to disengage at the bottom, and makes my scaps feel more mobile
Is passive or active hanging preferable for hanging knee or leg raises. Does it follow the same heuristic outlined here? I find knee raises comfortable from the support position on parallel bars but less so while hanging.
Depends on what you want to work. Disengaged scapula work is good for strengthening the shoulder in the most stretched position, which is very important for overhead mobility. However, engaged scapula may be more comfortable whilst doing other movements, such as hanging leg raises, so feel free to engage scapula whilst doing those. Just make sure to add some dead hanging to strengthen that position.
I normally keep the scapula engaged during pull-ups, and practice scapular pull-ups separately. Does this cover all bases or is there a separate benefit to disengaging and then engaging the scapula at the bottom of each rep?
Shouldn’t the scalpula always be engaged for pull ups? If disengaged there’s higher shoulder joint, and rotator cuff risk of injury ? I always heard engage your scalpula before doing any pulling movement ?
waiiit i thought for performance side, u need to do deadhang pullups which starts with passive hang with loosed back. And for mussle mass like hypertrophy, u have to keep the tension on the back at start and end of the movement. I'm so confused. Could you answer me the question? bc ive been training my pull ups with passive deadhang postion for performance and military purpose. also bc i thought full range of motion and training strengh of rotator cuff is important. I'm watching ur channel from Korea and it's so helpful. thank you for making the videos
Please go in-depth and push this more. I'm someone with hypermobility and this is the biggest thing for being able to work out using and working the bigger muscles properly and engaging them instead of the smaller ones is very important!
my shoulders can go 360 around my body with my arms linked. so keeping mind to muscle is very hard especially when your getting tired. I can see the places in your back where your using your smaller muscles so its kinda flabby.
The question is: should the scapula be retracted at the top of the lift or do you just pull the elbows towards the hip like in a lat dominant pulldown?
You can do it both ways... Arched back pull-ups with retraction at the top, hollow body pull-ups where you just focus on pulling the elbows towards the hips.
I think he just means starting from an engaged scapula vs a dead hang. Different range of motion. Scap should be engaged the whole time apart from the hang if you choose to start there. And yep elbows to the hips at all parts of the pull. That last little pull towards the bar needs to come from the back, arms are already past their efficient pulling range at the top. Imagine the arms are part of the bar and pull from the elbows.
