I would give it a try but i dont like the physique that is built with calisthenics(narrow back) instead i prefer v shape body which can only be achieved by weight training
I’ll give this tip a shot and let you know how it goes. Right now, I can manage the standard 2/1 pull-up, but I’ll try this suggestion and see if it makes a difference.
Thank you so much for this! Usually shorts aren't sincerely helpful, but this is exceptional! I had no idea that there was so much more to the pull-up, it never crossed my mind! You're a hero for this video!
Because they are not wrong, this is a pull up variation called archer pull up, and the “wrong” pull up is just stander pull up, they are equally good in a different way and this guy is talking out of his ahh
@@jeagerkej3171 What are you on? That is not an archer pull-up. It is a chest to bar pull up, which some people believe is a full range of motion pull up. Not many people that do pull-ups are able to do chest to bar pull-ups, the are very difficult
How high you go depend on how strong you are. In a full rep because with a proper technique you have to get your chin above the bar which is not very far from touching chest but is hard to reach there because it's the end of the full rep, a regular a higher one, like in here to your chest. The first one is not "not a full rep" it's just a bit diffrent excersise. But excresises you showed are very great. If done like you showed can help you get a propel pull up, stronger back, and like you said help with scapule preparation wchich is important in all kind of pull up and many more excersises
Thanks for this. I have DOUBLE-shoulder impingement from an accident - and need to strengthen these muscles, after finally starting PT. I've been in pain for months - even waking me at night, and always in the mornings, etc. It's been terrible. I hope over time I will be able to work my upper body again (and in a more balanced way).
Slow is faster. One day at a time and take rest days seriously. Listen to your body. Less is more at first. That's how I fixed my shoulder after messing it up from a bike accident.
Hi Guys! I have dealt with Shoulder Impingment on both sides for the last 4 Years. Emphasize external rotation excercises and back training. Leave out the chest excercises and also overhead pressung movements and you will soon feel amazing💪
You can also achieve this with push-ups. Change the angle of your body either in a incline or decline state combined with different variations of hand positioning. While performing the movements after you are used to the change to range of angle, position your hands closer together or farther apart for more intensity. Invert your palms so that your fingertips are pointed to your toes in push-up position at sternum level in a decline as far stretched as possible for what is comfortable for you and you will feel like there's a fire burning under your shoulder blades and the entire upper portion of your back getting worked to the max. Remember people if you aren't able to "pull" find a way to "push" 😅
The only thing which is different is the changed arm positioning relative to torso. Basically in the frist example forearms are more vertical, it the second elbows are tracking more behind the body rather than down mimicking the rowing action (so you can get closer to the bar). First version is more lat bias. Second version can be argued to be more upper back focused. However due to how the arm is position if the individual is sufficiently strong then elbow/forearm related issues might arise due to the moment arm which acts on elbow joint.
The scapular pull feels so hard, almost like a beginner front level to me without the core engagement. I can't for my life put myself in that position.
Indeed it is very difficult *at first*, but that is because, like Andry Strong puts it so eloquently "you lack strength!". Do basic scapula shrugs to warm up (5reps/10/reps/10reps), and then progress to the medium- full scapular pull with 2.5lb weights on your ankles shooting for 3-5 reps with 30sec - 1 min rest in between. 2-3 rounds of this for 4 weeks, at least 3x per week, and then try without the ankle weights on week 5 and you're gonna be like "holy sheeeet!!" Thank me later. :)
@@jordandk3293low body fat percentage is of paramount importance. Carrying an extra 30-40lb of fat won't help anyone; I'm saying because that was me at the beginning of 2023. Couldn't do sheet with that much useless weight holding me back. Now down to 150-155, and working out is much more effortless. Down to 11.1% body fat and it has helped tremendously.
@@jordandk3293 No man I am way more skinny but This shit is really hard currently I am At 49 kg weight range but still it's way Hard to do 8 pull ups and I can do only One rep if I go for another rep my back And shoulders are dead 0 to no strength It feels like you suddenly doubled your weight now I am on my way to increase My pull ups and back strength.
I used to be like this. Than I learned anatomy and biomechanics. Just go from full hang, done, easy. Don't overcomplicate it just for the sake of doing it.
Actually, the guy in the video is making more use of his muscles by knowing how they operate, and working them stronger. You're just not understanding, and you want quicker results. Lol
tbh, I dont think that the first technic is bad, it just focuses more on the strech and therefore lats. If you have a strong upper back, and engage it more, you can get higher over the bar. But that also means, that the upper back is taking some tention away from your lats.
I (34m) regularly pulled my rhomboids for no reason. It has got a bit better after doing some elbow planks, but those scapular retractions look perfect for building pullup form, which despite doing pullups for years i didnt get full back engagement
Correct me if I’m wrong but If you don’t protract your scapula doesn’t that just mean you’re using less mid and lower traps and rear delts and more lats?
these scapula movements are the real deal. They look so basic and so simply, but those little muscles are manipulating almost 100% of your body weight (minus your arm weight). So yea, it's gonna be difficult at first, so you have to build strength without question.
All these comments saying" where ur muscle bro ? " put on some weight, then we can talk " . You don't need big muscles, to be strong. Adam has probably 2x stronger back, than a guy, who does 20-30kg ching above the bar pull up. Anwyay, I see this short went viral, over 1mil views. That's crazy. Chest to bar for life !
My problem is the ceiling. I have 8-foot ceilings, and I am over 6 feet tall. When I pullup I can easily crash my head into the ceiling. Even on vacation cruise ship workout rooms or hotel workout rooms still have me crashing into the ceiling. There are no parks nearby with pullup bars and I am not paying $600 plus a year for a gym membership (the gyms near me are insanely crowded and waste lots of time). Winters are long and VERY cold where I am so a pullup bar in my backyard would be unusable for months. I can certainly do pullups down to my chest (and even muscle ups), but I will have to think of some arrangement that makes it possible so I can do these more often. I don't think any pullup that gets your chin over the bar is "wrong." We can only do what we have the equipment for (or if our bodies have injuries etc we have the range of motion for).
Olympic weightlifter/swimmer here (yes I know weird combo, my parents had very different ideas for hobbies) my shoulders are flexible but my traps are over developed and they keep cramping when I do the exercises is it a fitness and adaption thing that will take time or does anyone have any tips?
Would you say focus on one calisthenics goal at a time? I watch your videos and every calisthenics movements has a gazillion stretches. And people only have a finite amount of time in the gym.
Unless you're trying to show off, pick up a few calisthenics movements to incorporate into your program that you can progressively overload (either reps or with extra weight), like pull ups, ring push ups, inverted row, dips. Keep it simple
Is scapula exercise a form of workout or warm up? If workout, do I need to have the workout done first before advancing to pull ups? I have been doing pull ups forever (10 years) the max I can do is 9.5 reps. Any answer helps.
I gotchu These are complimentary exercises, to the *primary* exercise, in this case the pull-up. Currently the most likely reason you aren't advancing is your built in safety system stopping yourself from self-injury. Review fundamental technique. These exercises will first be added to your routine in the context of exercises, to train specific muscles that you've missed and develop control, later in your fitness journey they'll become brief warm-ups. 'Hanging' type, goal is 30 second rep holds, done 5 times. The rest, 10 reps for 3 sets. Weight and loading is to be changed as you would a push-up (decline angle make hard, reverse make easy). SLOWLY build up these exercises, when you feel like you've learnt the movements and your body has had time to grow enough muscle tissue (2-3 weeks with daily training) Once ready add pull ups back into your routine at the end of it, making sure to use a resistance band to assist the movement. Work your way through the bands, until you don't need them AND you are doing full perfect reps
I dont think it is necessarely a scapula issue for ppl not touching the bar. Could be related to shoulder flexibility, past injuries, thick back muscles which makes it difficult to squeeze scapulas and the list goes on...
Just stop 🛑. If the people are doing pull ups at all....more power to y'all. Great job and keep it up!! These people with their nonsense! Over hand....under hand....get it in the best way you can....keep training, rest...Eat as healthy as you can afford! Let's go
True not gonna lie, the full range at the top does not give any benefit to lat growth given that it is not the most stretched position, making this a waste of time. So I agree with this comment stop this bullshit
Some people don’t wanna be pros. They just wanna get some exercise in. Bottom line is if you’re lifting yourself above the bar you’re training a muscle somewhere and getting stronger. No dude hanging for dear life off a cliff ever said “I better pull myself up, ooooo, but only if I use gOoD tEcHniQuE”
I don't have enough strength to do even a single pull up or a chin up, im pretty new at it so I know it will take time, but I want to achieve it as soon as possible
I allways thought that i Just dont have shoulder mobility so i just did all my pull up like 60% up compared to your form. I did good progres from 4 to 12 reps but i was never able to go higher. Like i didnt built any strength in this part of movement.
Mi jest trudno ściągać łopatki gdy ramiona są ustawione w takim rozstawie jak to pokazują inni Potrzebuję po prostu szerzej ustawić ramiona szczególnie po prawej stronie bo tam mam bardziej wysiuniętą łopatkę i wtedy czuję że mięśnie w okolicy łopatki są bardziej zaangażowane Możliwe że to wynika również z szerszej obręczy barkowej Jeśli ktoś ma z tym samym problem to możliwe że ta rada była pomocna ;) Pozdro
I can't touch the bar even on my first pull up no matter how hard I try but I can do 8 correct ones (no swinging, controlled negative, chin above). Will these help?
