@@Perform360 was able to do strict form , 6 arch back pull ups today, twice! I was hoping to get to 10 before my 65th birthday in early November. Lost cause I guess. I only weigh 155 pounds so not like I’m lifting a lot of weight.
Hi There, I can see the activation visually but still don't understand how to get there. Can you describe the movement and sensation required to get into activated position?
Hi David, try to physically pull your body up towards the bar without bending elbows. Generally, there should be approx 2-3 inches of movement if you are coming from the passive hang. If you're have trouble getting this movement in the scapulas try assisting your weight with a band.
Great vid, thanks a lot. I'm personally experiencing a pinching when attempting this. It feels as if I need to rotate my shoulder inward in order to transition to the pull-up portion. Trying to find an answer to that.
Hi Victor. Does sound like you have an impingement. We suggest seeking professional advice as it could lead to something more serious. Without seeing what's happening in your shoulder joint, you could try some anterior delt and pec stretched first then followed by some wall angels (scapula gliding). Then try the scap pulls to see if the shoulder positioning is better.
@@Perform360 thanks for taking the time to reply ! Yeah, my shoulder mobility isn't great, so i'm currently working towards fixing that. Professional advice is actually not a bad idea to get some good guidance haha. Thanks !
Thankyou that's perfect. Less than a minute to explain & demonstrate this somewhat subtle yet important technique. Didn't know that Also good to see that it's a good warm up for the actual pull up
Thanks for the comment and viewing this video. haven't released on yet, but will do very shortly. If you perform a good 3 sets of controlled 10 then you're well on your way to a strong pull up
Are you suppose to go into a passive hang between each rep? Or are you suppose to only transition from a passive to an active hang during the first rep and then never transition out of the active hang?
Potentially the lack of shoulder mobility could cause the "flare". Depends also on the amount of flare. A little is ok. Keep the movement minimal to start with until it improves
Thank you man! I saved this video. I have one question though It seems i have no problem in this part but i never can start bending my elbow! But if i start from a higher ground so my elbow is a little bent, i can do the pull up... Why is that? What should i do to help my muscles get stronger?
Sorry that we missed replying to your comment. Try eccentric pull ups in conjunction with the scap pulls. The eccentric phase is the lowering part of the pull up (not the contraction part). So grab some boxes so you're chest is at the height of the pull up bar and control the lowering of your body.
Also don’t forget to remember when training pull movement to have vertical and horizontal movement etc [pull ups vertical] [Australian rows] horizontal and so on.
