Crossing your feet/legs during pull ups is terrible advice from someone who's supposed to be an expert. Crossing your legs= creating unnecessary asymmetry.
I don't understand, I myslef train pull ups but i dont really feel my back like at all, I feel more my biceps and forearms, with the same technique i started doing pull-ups a year ago, but then i could really feel my lats hurting but not anymore now. Any tips pls?!
I have been doing pull ups for years and also saw that video you're talking about but I can't feel a damn thing in my lats for some reason? My forearms on the other hand get super pumped. I follow all the steps, tightening the core, locking legs (tho it's not necessary cuz I can keep still) and setting up your shoulders in the position before pulling up. But still I don't feel much in my back.
I just wanted to say ive been struggling with knee pain for YEARS. Ive had two operations (one wasnt successful) so theres a lot goin on down there. Ive been watching and studying every single video of yours and ive been adding in multiple exercises with bands following your principles... I havent been able to single leg squat on my right leg without severe pain for a long time, but after a few weeks of consistently training hip joints, ankle mobility, glutes, etc l finally am able to single leg squat pain free. Thank you for sharing your knowledge and expertise on the internet, i genuinely thought i would need another surgery but i think i was just missing proper care of my joints and adbuctors and such!
@@t.j.payeur5331I love how it's all just minor adjustments that add up when done consistently! Very applicable for everyone! I'm glad you found relief as well 🙏
This explains why using an assisted pullup machine 'feels' so different to a simple bodyweight pullup even though in theory its the same exercise with less weight. You arent engaging your core therefore not feeling the cue to rotate your shoulders and mind-muscle activate more back muscles. Ive found assisted PU to be more taxing on my shoulders and could never figure out why. Well now I know so thanks you.
Many will disagree, but I think the lat pulldown is better for building up to pullups than assisted pullup machines. Start at a weight that you can pull down 10-12 times. Once you can pull down your own bodyweight ~8-10 times, you are ready to switch to pullups.
@@thebattymuncher I’ve never tried and don’t want to, that sounds like a slip out waiting to happen and I cross my knees during pull-ups so that would be a bad combo
Your info about bracing has finally sunk into my brain and convinced me to buy a 10kg kettlebell.I started doing a couple sets of core stability exercises, and it really helped me improve my posture! My waist is looking a lot better too now that my body is holding itself up instead of crushing all my organs lol
These cues are amazing, so many people are missing out on this invaluable knowledge of human anatomy, that can substantially improve your exercise life. Never stop teaching!
it took away 2 reps for me😅 from 9 to 7, I don’t know why I feel more comfortable not bending the bar but when I bend the bar is the only time I can feel my lats working a little bit
Oh my goodness, I’ve been struggling so much to get my chest to the bar. I thought I just wasn’t strong enough. This fixed my form and now I can can my chest to the bar. Thanks so much.
"Think about bending the bar." Jesus Christ this changes everything. Edit: after 6 months, I can do 20 straight. This is honestly the best shorts channel.
Dude... the way he corrected his posture from shoulders, chest and abdomen... as if a new Spirit started dwealing within that temple. Music helped my tripping... God bless!
Perfect timing of RU-vid recommendation for practicing a pull-up. Thank you Key points: -Stiff the core by crossing your legs and bringing the sternum to the bar -Externally rotate the wrist as if to bend the bar
Another good cue is to engage the lats and feel the force of the pull-ups from your pinky finger which will engage the lats even more and lower the effort needed to grip the bar with your fore arms. The last one I can think of is to only lock out the elbows and never allow your shoulders to shrug and use the other curs mentioned in the video.
I'm 67 years and 9-months old. I like doing pull-ups too. I'm actually stronger as a senior citizen on Medicare than I was an active-duty United States Marine Corps 0331 M-60 Machine Gunner. The reason why is because I focused on doing partial reps to failure, which is a modification of Zatsiorsky's repeated effort strength training method to failure, which is the best way to develop muscular endurance, size, mitochondria, and capillary density. Recently, I did 5 sets of 36, 36, 33, 30, and 30 reps on the same day. The more mitochondria and capillary density you have, the more blood sugar, nutrients, oxygen, and blood flow you will have, which will increase muscular endurance and size. Full range of motion exercises is better for developing absolute strength, but pull-ups to failure is a test of muscular endurance.
The shoulder cue is good but I hate when some people tell you you should be doing concave and some tell you convex when in reality, they are both good, just different pull-up variations and imo you should be training both if you want to get really good at pull ups.
this video is incredible!!. i have been suffering from elbow pain. but after watching this video, my elbow pain has gone.i think that you are my perfect supporter. i will subscribe you!!
I do pull ups with resistance bands and I’m self taught (working towards doing them without bands). It’s crazy for me to realize I’ve been doing it right when no one ever told me what to do. When I did my first set of pull ups I was just trying to see what felt right. Yes, pull ups are hard but I wanted to make sure I wasn’t just “pulling heavy weight”. I wanted to make sure the right muscles were engaged. I know I worded that weird, but I hope that makes sense 😅
I got my first pull-up at 13. I first trained lat pull downs until I could do my weight. But I still couldn't do a pull-up. I realized that my core was too weak. It took a month of training abs like crazy to get strong enough, but when I tried I could 3. The core really makes a difference.
...that's awesome. I couldn't figure out why sometimes my shoulders hurt when doing a standard pull up but this shoulder rotation bit nails it. I never concentrated on that part of the movement, I'd just hang, brace core and pull. thank you!
True... And lots of people do need to develop arms and core muscles. Progressive weight increase exercises at the gym can allow for that development surprisingly fast, if done consistently. Assuming of course the person is not overly weight. That make things more challenging.
there are 3 main "classic" variations : body in a straight line - body arched - hollow body. There are 3 main "classic" grips : neutral. sup. or pro. All of these have benefits and won't target the same muscles. If you only pick one, you are restricting yourself. Then come the rings (actually you can start with rings but use regression exercises) which are even better than a bar imo. Finally, if you can't perform a single pullup, this video isn't for you. You use regression exercises, like a lower bar or you simply start (and for a LONG period) with inverted rows ( I highly suggest a pair of rings for rows, it costs 30$).
Yes, and what is here demonstrated is hollow variation of pull up. It depends on frontal- chain of muscles, abdominals, chests, serratus and biceps, very much. These pullups are not best for back and latissimus development.Arch body pull up, or hybrid from arch to hollow at the top, are best IMO.
Reality: Became strong puller then You can adjust Your form however You want. When You are weak Your pull up form is sloppy no matter what type of hacks You'll try to implement. All of these advices are great but if You are weak It won't really help You that much. The key is to do them consistantly with just normal form (pull even with both arms, try to work with your scalpula)
🙄🤯🤯🔥💯🙌🏽🙏🐐. Thanks for your good advices . 🙌🏽🙏🙌🏽🙏Health and longevity to you And your family and friends 🙌🏽🙏🙌🏽🙏. Hope you keep up the good work🎉🎉. -ANIME💪🏽🦁💪🏽GUY signing off.
I'm 52 years old, spent 15 years in the Army...some of it in the Infantry no less. I was today years old when I learned how to do a Fing CORRECT pull-up 😮
I think it's because the names are "switched". For example when you're sitting down and you rotate your bent leg outwards, it's called internal rotation and if you bring it close to your other leg that would be external rotation.
images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/85773cd7-cfb7-45c2-b632-d2fba8763c2c/normal+hip+internal+rotation+ROM.png here's an image to see what i mean
The "activate your serratus anterior" while in a hollow body position can be contraproducent for most people, but apart from that I agree. Activating your serratus anterior in a hollow body, as shown in the video, results in poor back recruitment and caved shoulders, and thus a weaker pull-up. Arch your back as Dr Aaron showcased in his clip, retract your scapulae and pull towards your chest. It is normal for the strength on the shortened version (top) to decline as the set gets more difficult because of leverages, so that's why we take the requisite of getting the chin above the bar as minimum.
Good point. There’s too much fussing over how to do “perfect” pull-ups when in reality you just gotta start doing lots of them, even with imperfect form.
That's because of top-strength specificity. You can strengthen the top portion with isometrics, building explosive power to get there in the first place with weighted and low reps and focus on doing an arched pull up so your chest can more easily touch the bar and engage your back muscles better.
Just keep training pullups consistently and you'll get more explosive power. You'll find at the beginning of pullup workouts you'll be able to explode above the bar, and then as you get more fatigued you'll begin struggling with that again.
Bcause neuromuscular connection, you did pull up neck to bar bcause you used to do it, so the solution is go back to a very basic fondation for pull up, begin with grab your broom stick then perform chest to bar pull up, do it as often as possible every day to build neuromuscular connection, then do full ROOM inverted row, with leg elevated 3-4 SETS with 8- 12 reps, then do lat pulldown hold on chest for 4-10 sec..after you build that fondation, then do resistant band chest to bar pull up like the video above, dont cheat with neck or chin, you have to do that with your chest
I tried getting my first pullup for months, never got past half way, couldn't figure out why. Until a friend told me to pull to the chest, not vertically. And BOOM! First pullup. And more followed suit.
Everything you said is correct, but do not cross your legs. That creates a false sense of tension in the lower body. Instead, keep your legs straight and squeeze your thighs and feet together for optimal tension. But yeah, bracing the abs, tucking the hips into hollow body position, and externally rotating the shoulders are all great pull-up cues 👌🏼
@@jdelorenzod2725 even still, crossing is unnecessary. Just bend the knees and squeeze the feet together. That will create more tension than crossing. Or better yet, develop the strength to do L pull-ups.
gotta feel the lats at the bottom an inch above where you grabbed it. before you even consider going upward. if you have to kick to get up, stop. hit the lat pull downs for a few months.
You should not (!) bend your knees. Keep it straight, push your feet together and activate your core. This will bring you into hollow position and prevents the dead hang and dead swinging. (Not to be mixed up with beat swing.)
I don’t fully agree with number 1. Although pull ups with straight legs will lock your core; pulling your legs together also locks your core during the pull up. Fully crossing your legs will cause energy leaks and that’s what I agree with but pulling your legs together will lock the core and cause no energy leaks. Also don’t forget to externally rotate your arms when performing the pull up. If you want more information watch this video ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-gy1dyxEdCqc.htmlsi=8FBi3X9QUzhak4sR
