Proper Pull Up Form For Maximum Muscle
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- Опубликовано: 28 сен 2024
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In this quick video, I talk about the common issues with poor pull up form, and why many don't get the back and strength development they want out of the movement. In my opinion, the pull up/chin up are the best movements for developing the back muscles. However, many people fail to get the desired results. Poor technique is the primary cause, and many people try to get more gains by either adding more reps, more weight, or moving on to harder variations as a solution. However, all these progressions are built on poor technique, and will ultimately yield poor results. Instead, learn to perform the movement properly, and strive to get the most out of it. You will be rewarded with more muscle and higher levels of strength.
2:34 "The pull up is not a stepping stone for another movement. It IS the movement!"
maybe muscleup
Levers. Good form levers require good form pullups like this. Still driving at the right thing. Focus on one step at a time.
Used this video to see how many perfect pull-ups I could get. Went from being able to do 16 pulls ups to getting 6. However those 6 reps gave me more of a back pump than I get from 16 reps. Gave it a try with push-ups to. I can do 225lbs bench press for 6 reps. Was able to only get 22 perfectly executed push-ups. Completely changed my outlook on the push up and pull up
Tried your method and I could finally feel it in my lats at last. Thanks.
Awesome Robin! It is really crazy how much more lat contraction you can get this way. I remember the first time I tried this I actually felt like I was going to get a lat cramp. The squeeze is absolutely insane! I'm glad you found this helpful.
@@Kboges I feel it more in my upper back. Is there a specific way to target the lats more?
@@scars5505 Which version are you doing? I don't really feel my lats working as hard as when I do hollow body pull ups. I feel like I'm hitting my mid back more when I do arched back pull ups, so I do the hollow body one currently to focus more on my lats, which is actually opposed to what is said in this video. Maybe leaning back a bit (not too much) like him doing it in the video is indeed more optimal for lat growth, as I see people doing lat pulldowns also like doing the arched back pull up - with just a little, not too much back lean. But idk I'm quite new to doing pull ups, I'll try doing the arched back more to see the difference in my lat activation and growth. Also, try to go to full dead hang during the eccentric like shown in the video as it stretches the lats more.
ruclips.net/video/5WHdim80e7o/видео.html maybe try watching that video, he said the hollow body version is more lat focused relative to the mid back and rear delts.
@@scars5505 try L sit pullups
Nice conversation. I totally agree with your observations. Appreciate you. 💪🏾
Thanks dude! I appreciate the support and the feedback!
hollow body is one of the most difficult things to learn when it comes to bodyweight, very well explained my guy!
Very true!
I really value this channel. No fluff, very concise info delivered in less than 5 mins. Fantastic stuff. A quote I love, that I can’t recall the author. “Instead of trying to maximise your reps try to maximise the most from each rep” Quality over Quantity each time. Park the ego in the space provided-The dumpster.
That's good advice right there, every novice should actually know what they want to activate on each exercise
Pull Ups with the back retracted for the win, definitely my favorite way to do pull ups because you feel the entire posterior chain working and the pump you get after is insane
Agreed! The contraction in the lats is insane! This truly feels like the most productive and complete back movement, in my experience.
rep count is just for the ego, clean technique is key
@; of course you're right
Great Teacher Onizuka
@@wilhelmherren7225 on point!
Another terrific video
Thanks, jwc!
I'm glad I always been doing pull ups likes this :)
Awesome to hear! Sounds like you are ahead of the curve. I'm a huge fan of this pull up style. That being said, there is no harm in mixing it up- doing some with a BIG arch (Franco Columbu style) and even some in the hollow position, and everything in between. I tend to do more arched- back (bodybuilding style) because I want the back growth.
What have your results been with this style?
@@Kboges
Oops, I actually do that's Franco Columbu's style of pull ups. It's definitely hit my lats and back very well, I always superset pull ups and chin ups then dips and push ups and that's pretty much my entire upper body workout lol.
@@iliveinsideyourhouse3943 Same here. The lat contraction with it is INSANE! I don't really feel hollow pull ups that good in the upper back, which is why I don't do them often, only when I want to change things up a bit.
Sounds like an awesome upper body workout. Pretty much everything you need.
real talk here guys no bs thank u man
Thank you brother
Well made, short and direct explanation without beating around the bush. Give this man a like
Damn I gotta come,I've been a rep chaser for sometime now. The thing is I actually know about chest to bar and I know that it's way better but mentally I just couldn't get over the lower numbers so re-sorted back to crappy pull ups to stroke my ego. Well I'm going back to it and I'm sticking to no matter what. That you for bringing me back.
Master the movement. I love this!
This is a superb demonstration of what a pull-up should be and how to approach quality technique over quantity 👍
Thank you, MellowNoc!
This is the best video on all of RUclips...if only we apply this mindset and approach to all we do.
Absolutely beautiful video and spot on
Great video, just wanted to add my 5 cents saying that the first move is not incorrect but it targets forearms and biceps more instead of lats.
Yeah great point and I should have expanded on this... people can pull from a variety of angles and positions and as long as you are doing what you are intending to do, then that is fine. This was more for focusing on back development.
gosh darn totn why didnt i know this already, saved to my workout vids
Awesome! Enjoy it! These are tough!
Thank you.
My pleasure!
Can you show us progressions on how to build up to this type of pull-up? I really struggle with scap retraction and I'm doing inverted rows to try and improve. Your Pull-Ups are so damn sexy.
Agreed, but sometimes I am tempted to chase more reps 🤣
From now on, I am focusing on my form...
Thank you
I get it! Just invest some time into your form. It will pay off.
@@Kboges I will 🙂
Please make a video on arch back pull ups VS straight back pull ups.
Thank You!!
very nice!
golden informations in this video, much apriciated!
your awesome 👊🏻 nicely explained 🙏
Thank you!
I would be interested in a similar video but focused on push ups
amen. once i made this adjustment, it made all the difference in my upper back development and still allows you to do a bunch of crappy, poor form ones, if you choose! 🤣 again, thanks so much. i’m catching up on your videos
Thanks for all the great videos/advice.
One question:
Do you continually keep your shoulders packed? Or do you let them "hang" a bit and relax at the bottom position?
Thank you for this amazing video
Highly recommend deep Australian pullups as a progression to train towards this, you can get a very similar pull
I am guilty of shrugged shoulders unfortunately but I'll fix it as soon as I can. Can you make a video like this for dips Kyle? I really like it but I'm always hesitant to add it to my program because it has a bad reputation for shoulder injuries.
Hey Kerem! Just keep working on the shoulder position and it will come in time. Just be mindful of it.
You bring up a great point about dips. They work very similar insofar as they should involve scapular depression. I don't do dips too often because they tend to aggravate an old shoulder injury, but they are something I would like to include more and maybe see if I can re-condition some of that tissue that isn't quite right. That being said, I'm a big fan of dips! I've got about 20 video topics to discuss, but I will add it to the list! As always, thanks for the feedback!
Seems like this variation targets much more of the posterior chain than hollow body pullups. I'm used to doing the hollow body version, maybe because I used to do them weighted with a belt, which makes arching very uncomfortable. That should be solved with a weight vest though. Although I think there's a place for hollow body pullups (done correctly), I'll mostly be practicing the arched version from now on, it seems to have a lot of potential! Thanks for the inspiration :)
Hey Kewner, totally agree. I like arched back for general muscular development, and I also think the hollow body is a good variation, as well as specific technical skill for muscle-ups and other gymnastic based movements.
excellent videos
Thank you, buster!
Quality over quantity
Awesome 🙏💛🤳
Thank you!
The bar he hangs the rings on. What's it called?
quick question. do u LITERALLY need the chest to touch the bar or just trying to do the pull up with that intention good enough?? i find very hard to touch my chest to the bar and that's the right thing to do according to a lot t of people. i have to almost get into a front level position just for that to happen and it doesnt feel good for me.
Intention is good enough. See how your strength progresses over time. You want to look at these movements as something you can continuously get better at.
Hi KBoges, I can do 3-4 pull-ups with the correct (retracted back) form. But after say 3 reps, I start hunching and can do another 5 reps. So should I only train pull-ups in sets of 3-4 reps with the correct form? and move to ring rows (with retracted back and pause at the top) for the next exercise to develop strength to do more proper pull-ups? Thanks :D
What are your thoughts on using resistance bands to practice pull-up form? Once a certain rep count is met, let's say 10, reduce the resistance until you no longer need a resistance band to do 10 reps of pull-ups with proper form.
Not a bad way to go. I usually like rows a bit better but assisted pull ups are solid.
Are those rings locked so that they won't rotate freely keeping your wrist in desired position?
I think this videos doesn’t accurately describe the pull up. The hollow body pull up and the arched body pull-up are both great and viable variations. You describe the hollow body pull-up as sub optimal which I don’t think is fair. I found that the hollow body pull up engages the lats more while the arched body pull-up target the mid back more.
I don't disagree with your critique at all. I will make another video discussing this in more detail and clearing it up, but I see hollow body pull ups as totally viable and useful variations. I look at the arched back pull ups as basically the most complete upper body pull, as it targets lats, scap retractors and depressors. However, scap elevation, neck craning, uncontrolled lower body, bringing the knees forward to deload the movement etc. are not good ideas, regardless.
Hey sir, I've just finished watching all of your videos, noting some important issue that I have to evaluate from my workout, and now on I'm using your 8 weeks pull up program from your website in order to improve my pull up strength, thanks for that.
Anyway, I've once watched a video about doing 100 pull up everyday, that in the video, the man said it's better for us to have a habits of pull up even we have a sloppy form upon doing the proper form but we have no habits of pull up. Is that even right to do that? I was thinking about that because I sometimes also wants to maximize my pull up reps, thank you.
It's a really great question. I think of it as a process... Establish a habit, then improve on your form. So if you start the habit of daily pull ups, they might not be clean. BUT, you want to be striving to improve them. Mastery is a process and it always starts with something that needs to be mastered, meaning it needs improvement.
Thanks for this. I get elbow pain when I do pull ups more than once or twice a week. My form is perfect. I don't know if it's either bursitis or tendonitis. Any idea how to prevent this?
Edit: just saw your other video on the subject
Can u send the link of that vid?
Most likely golfers elbow, preventable with eibow and hand stretching as well as musle building by hammer
Probably not bursitis. I might be wrong but I’m pretty sure elbow bursitis can only be caused by a trauma to the elbow such as falling on it or smacking it.
@@jackstraw5527 it's basically due to over use of those muscles and tendons in the elbow. They're are not so strong that I can keep doing pull ups every other day
Use rings instead of bar!
Hi Kyle. I am training at home and i have a pullup bar. The place where i hold the pull-up bar is spinning . Due to this reason, i grip pull-up bar with one hand straight and one hand reverse. Could there be any damage or insufficent development in the future?
I don't see why this would be a problem. You could switch grip every set to keep it balanced. Obviously, if this gives you issues, stop but I don't see why it would.
Question about the high frequency training concept, I'm starting it out and I'd say I'm an early intermediate in calisthenics as I've been training bodyweight movements for around 6-8 months but I've been lifting weights for 4 years consistently. So, with that background would you advise me to start with 2-3 hard sets a day, 5-7 days a week and rotate my variations every training day similar to your setup? From what I understand, you train a push/pull/squat variation circuit every day (7 days/week) at 3 sets close to failure right?
Hey Jemar,
Great question! You are right on track with your thoughts here. I would start with 2 sets 5x per week, then over a few weeks add a day to the total number of days per week and do this until you reach the frequency you want. After that, slowly increase volume (number of sets) until you find the point where you recover well from the training. Most people will find 2-3 sets totally adequate but there will be some that do well with more volume than that. I tend to do well with 3 sets, but sometimes more, 7x per week, cycling through a handful of variations, getting most of my sets with 1-3 reps from failure, with some going to failure, and others staying further away depending on my recovery needs.
@@Kboges Appreciate the help, will be applying that 🙏 thank you
I’m curious about the degree of thoracolumbar arch in these movements…at what point are we angling our upper torso so much that it becomes a row? I’m not thinking this is you, but I’ve seen some guys doing that and I just wonder….
Such a great question and one I’m making content on. I would say that there is still a significant difference between an arched back pull up and a front lever row, but yeah as you lean back more at the top you will recruit more scap retraction like in a row. However dropping down to a vertical orientation at the bottom is going to move the last throw more ROM in a more lengthened position when compared to a front lever row or its variations.
Would you please make one of these for push ups?
Team proper pull up
Heck yeah!💪
Since chin ups are easier than pull ups, would chin ups be a good way to develop back strength and then transition into normal pull ups?
I think it's a great idea, provided chin ups don't beat up your elbows too bad.
What is the thumb position that you use and recommend, over the bar or wrapping the bar?
Personal preference. I usually do thumb over, but I'm actually trying a cycle of thumb around. The change feels good!
Are there any drawbacks of this to lower back. Loved the arch pullups, but recently have been getting lower back problems (though I can't be certain it's from the pullups). Any thoughts if it could be related?
Do hip thrusts if youre having lower back pain. It worked for me
@@ThrallFrostwolf7 Will give this a try! Thanks!
Does the use of gymnastic rings lessons the potential for shoulder tendinitis when performing the pull up?
Likely, but it depends on your reason for shoulder issues.
@@Kboges My right shoulder is experiencing some signs of impingement. Top of shoulder area
So how do we improve strenght in the very top part of an arched pullup?
Depends on where your pulling strength is currently. Paused rows are a great place to start (just made a video on them) and paused rep pull ups are great for when you are stronger.
Hey man !
I really like your stuff ! Could you give a advice for a new one in BW fitness?
Push, pulls and legs... is basics..
Would you just start train a lot of pull ups, dips, push ups, squats, rows and some abs? and just go for a good amount of reps? or how would you start on high rep calisthenics?
Yeah! Great to hear you are just getting in to BW fitness. What is your current fitness level and athletic background? Can you already perform basic movements?
Most people like to train 3x per week. For those just getting started, it's good to start building some work capacity and basic fitness- so the simplest way to do this is to have a rep target for each workout- 50 push up, 25 pull ups, 50 squats, for example. I'm also a big fan of ladders for beginners as well. You can do ladders of push ups, pull ups, dips, rows etc, 3x per week.
@@Kboges Thanks... Im not new in training... But my body is used to running... I did strenght training a few years ago.. Stronglift program for 1 year and got pretty strong and fat.... 😂
Now im more into running and wanna start using my body in bw movement.. I just bouhght a pair of rings!
Ive been looking at the RR routine on reddit... Looks like people recuement that to start with.. Im not into all kind of skills at the moment.. More just workout and get some basics in.
@@GolfTee Excellent, Mark! I'm not a big fan of the Reddit RR, especially if you don't have goals revolving around skill (or the display of strength through a BW skill). I think most people just getting in to BWF would benefit from spending a good amount of time just getting competent with the basic BW movements, building up work capacity, building up joint strength, and improving body composition (basics build muscle better than tricks do). This sets the foundation for any skill/strength development you wish to pursue in the future.
For a beginner looking to train 3x per week, I would typically start with some work capacity training- things like ladders, sub max sets, etc. I have a called "how to double your max pull ups" which is a good way to improve work capacity AND max performance. You can easily apply the same concepts to push ups.
I realize I need to make a video on a basic beginner workout. If you have any more questions, just let me know and I will try to guide you along the way.
@@Kboges
Just done something... Its better than overthink it..
So how should I be able to do the exercises before I go on?
Pull ups, im super weak there.. so 25 was a lot. Squats I did 3x25 without any problems.. Push ups will I improve fast with, I can feel that..
Should I put more reps in? do a harder version!? 50 squats with weight on? or more days in a week? I will start with 3-4 times pr week.
@@GolfTee Nice! Sounds like you could benefit from a simple 3x per week program. Pick 3 push variations, 3 pull variations, and 3 leg variations. One day 1, perform 5 sets of 1 push, 1 pull, and 1 leg, taking each set to about 2-3 reps below failure. On your next training day, do the same thing with a different variation of each. On the third day, do the same thing with the last variation. Repeat the process! Make sure you are resting adequately between sets (full recovery). This should last you for some time. When you stall out, swap that variation out for another one. On days you are feeling strong, push closer to failure, and on days you are feeling tired, start further away.
Guess I'll skip the weighted pull ups from now on
Yes but HOW do you do that? My body physically is not able to bend like that. The maximum hollowness I can get from my upper spine is maybe 2-3 degrees
Work on paused rep rows with scap retraction. They often need to be lighter than people think in order to have scap retractors contribute to the movement.
@@Kboges Thanks! Will try that!
It's fine to do a hybrid pull up where you arch at the bottom and then hollow at the top. If you look at elite streetlifters this is how they do weighted pull ups. FitnessFAQs made a video on it called "Which pull up is better"
Bruh the thumbnail on the left his back looks like an angry bull
😂
I cannot do even one proper pull up, What can I do? Thanks
Rows. Build muscle in your back and biceps with rows. Get leaner and more muscular and you will get the pull up for free.
arch back is my preferred version as well, even though I feel like the other one carries over better to muscle ups and L-sit pull ups
Agreed! I think hollow pull ups are great for practicing skill work for MU and L sit. Spot on!
Hello, what ring set up do you use? Brand wise
Rogue. I have no affiliation but their gear is top notch. Though with rings, there isn't a lot going on, so you have more options to check out.
Why do these arched back pullups instead of hybrid pullups?
What are hybrid pull ups? Not familiar with the term.
I look at it like this… there are a lot of really good ways to do pull ups. Arched back variations are just nice for emphasizing the scap retraction and for getting a really hard lat contraction (the lats assist in back extension). They are also very difficult, much more difficult than most people think. I look at is as a very efficient all around upper body pulling exercise.
@@Kboges Ah, I see! Thanks for clearing that up. Yeah that makes sense to me.
Hybrid pull ups may not be a standard term. FitnessFAQs mentioned it in their video "Which Pull-Up Is Better? (CHOOSE WISELY)". Basically a form that combines hollow body and arch pull up for (according to them) maximal muscle gain.
Hey I've been doing pull ups like this for a while but I'm having trouble bringing my elbow back at the top position in particular. Any tips how I could get my elbows more back and back even more retracted?
Some good cues- Chest up, shoulder blades back and down. I think a lot of people underestimate the strength it takes to do reps like this.I have some clients that are in the low 20's for regular reps and are in the 4-6 rep range on these. If you find the scap retraction position tough, spend some more time on rows. You may experiment with paused rep rows to really focus on scap retraction mechanics.
I was wondering do latpulls carry over to pullups ?
Yeah certainly. The carryover won't be 100% but bigger lats will help pull ups, especially as you develop the "skill" of doing pull ups.
My shoulders are naturally huched forward and its impossible for me to retract them. Should i still do pull ups?
Work on rows first to strengthen your scap retractors. Train a variation that is easy enough for the weaker muscles to do their job.
@@Kboges allright thank you 👊
Hello, do you squeez your glute when you do arched back pull up ? TY
Typically, yes. Helps keep the hips extended.
@@Kbogesthank you!
I legit could only do 5 pull-ups with this form until (technique) failure
I saw another video where you did the core contracted more lat focused pull-up. When do you choose to do those over this chest up core relaxed row like version?
You can do both! I like to cycle through variations. I prioritize the the scap retracted version but will still do hollow from time to time.
@@Kboges Question. Do you relax your scalp on each rep? For the longest I have been lowering my pull up without relaxing the scalp, and just relaxing at the end of the set.
💯💪🙌👍👌
I got a question regarding this - If I can't really do pullups, maybe 1 or 2 with the bad form. Should I not try to do the bad form at all and stick with assisted/eccentric with good form until I can do that, or should I combine the two so I'll be having the benefit of the "higher weight" with the regular bad form pull-ups and after I can't do anymore do the strict ones to build proper muscle and technique?
Good form assisted is better. Elastic bands can sometimes throw off your balance a bit because they push on your feet but lowering the weight makes you able to focus on how your muscles in your back contract. Emphasising this sensation will allow you to find the best form for you in terms of muscle development and comfort. Later this will become "muscle memory" and you won't have to always think about it (although I find it still helps sometimes).
I suppose that if you can't do one pullup with good form you should do assisted pullups or try to train your back muscles more with other ways than the pullup. IF you can do one pullup with good form just do that over and over, eat enough protein and you will eventually progress.
@@FollowsRedditLinks
I have an assisted pull-up machine in the gym (it basically pushes me off the floor with different weights, the exact opposite of a lat pull down).
Thanks for the input!
welp...theres no such thing as just pull ups) theres arched back pull ups, and hollow body pullups) and you can make those "hunched rounded shoulders" hollow body pullups with good form and enjoy better lats activation
Great point! Yeah tons a variety in pull ups. I like the arched back variety for the greater overall back activation. It was definitely the key in building more pulling strength and muscle in my back. I would say hollow body pull ups should still have scapular depression and no momentum.
@@Kboges agree. I prefer hollow bodied over arched cuz i can tell they are hitting excactly the lats, but maybe they lack activation in terms of romboids and other scapula muscles, and also its easer to controll your body if tends to swing, cant manage it in arched, even if i ensure complete motionless start in arched pull ups my body starts to swing eventually. Any advice towards that? didnt figure it out for years
@@ticheroi Yeah great point. You can try different orientations in the lower body. Also try to keep your hips extended but maybe flex and cross the knee Franco Columbu style? It might take some playing around with to dial it in, but there is no harm in sticking with hollow pull ups. Just hit some rows to bring up the scap retractors.
This has always been my issue with this style of pull-up. I think it is too lax in the lower back/body. I much prefer hollow body pull-ups. Particularly at activation, it help heaps with preventing lower back pain and creating full-body tension. One can still do hollow body pull-ups with shoulder retraction and depression at the top (Jeremy Ethier had a good video on this style).
@@jaloodali5645 Yeah if you have some sort of low back pathology that does not allow spinal extension, hollow body is perfect. I actually find spinal extension to feel real good on my back, almost like a hanging McKenzie Maneuver.
my job is pull ups
Yep
No matter what🥲🥲🥲I don’t feel my lat are working during pull up
2:02
1:33
How does the better technique produce lower reps? You'd think it produces more since it's better technique.
You can do more reps when you cut ROM, use momentum, use compensations etc.
What job requires you to do pull ups?
I usually grip the pull-up bar with my toes, arch my spine into an infinity symbol, and then rock my head violently with each rep.
Exactly how pull-ups should be done.
Hahahah! 😂 This is super advanced technique! Well done, dude!
@@Kboges thanks! writing this reply from hospital as I broke my entire spinal column doing pull-ups. have a great day!
fk me that was funny
tuesday at a crossfit gym
@@Kboges I am your long lost dog
I definitely realized this. When I first started training I got up to 15-17 pull-ups with hunched form, then after recovering from a back injury around the scapula(probably because of terrible form in all my exercises) I started focusing on fixing my form and posture and noticed I basically had to start over, only being able to do 1-2 reps to where I am now able to do 8 max on a good day.
Ahh yeah. Glad to hear you are recovered and getting stronger. 8 good reps is SOLID!
I almost always find that I am happy only training these basic movements (push-ups, pull-ups and squats) and exploring improvement in form as progress, but then I often wonder if I should be doing the more advanced stuff like handstands, muscle ups, and front levers. I wonder, do you ever train these? What is your opinion of these advanced movements and how much attention they should be given in training?
Stephen, you always ask some awesome questions! So I think the basics serve as the foundation, and I truly believe the longer your spend mastering these, the faster you can develop skills. I do no train skills, but I'm confident I could attain them faster than if I did not have a good foundation in the basics. In general, I look at skills as a display of a particular fitness quality, and not necessarily the best way to develop those qualities. If you want develop a skill, I usually recommend just adding the skill practice in before you do your basics. I am not "anti-skill" training, but I don't think skill training is the best way to develop muscle, improve body composition, or even develop "transferable" strength. I'm definitely going to elaborate on why I feel this way in an upcoming video.
I feel you on the basics though. My preferred way to train, by far!
@@Kboges Thanks. This stuff's important to me. I got a calisthenics instructor cert. last year through Dragon Door. I'm 55 years old and don't see myself training clients on front lever and muscle up if they're my age. I'm really trying to generate content appropriate to calisthenics enthusiasts my age. Even though you're much younger I really like your focus on basics as that's where I see best return on investment for me as I slowly try to transition to this new career as a trainer.
@@radercalisthenics I totally get where you are coming from. Sustainability, risk/reward, and attainability are all factors that should be considered. You hit the nail on the head regarding the return on investment. That's exactly it. Plus, I enjoy unraveling all the intricacies of things that look simple on the surface. By focusing on these basic movements, I feel like I have a significantly better understanding of them than I did before.
There's a big difference between training people in their 20s and 30s, and people in their 50s and 60s. I think handstands are a reasonable movement to train in older people, but muscle ups take a lot of explosive strength and technique, and are hard on the elbows and shoulders of older people. Being able to perform a proper front lever takes an elite level of strength and would be an almost unachievable movement for an older person to perform in my opinion.
@@radercalisthenics if you just do pulls/push ups/ squats, where’s the lower body posterior chain work?
Eg, picking things up from the floor, carrying animal carcasses or your friends, etc …
This is actually how I do pull-ups, I do it this way because I feel my lats more and it feels great. My lats are pretty big compared to my other muscle groups
It will definitely hit the lats. Because I often talking to people with limited time budget and interest in multiple exercises, I like the arched back pull up for training economy. Builds lats and mid/lower traps and posterior delts.
important question: do you recommend to lock out the shoulders/ scapula when in down position? like totally hang?
I mean, when we start the pull up, we make retraction and depression of the shoulders to activate the muscles and get tension. but do we need to make elevation when we are down to have a stretch?
I love how i can go back and watch these repeatedly, i have been at it a few months now and seeing great improvement, not just physically, but my overall outlook towards my personal health journey, and the pennies just keep dropping with these videos. Thanks for what you do Kyle!
Yeah okay doing pull ups this ways makes me feel like I’m working back muscles that I’ve never worked, keep up the vids homie :)
Glad you feel it more, Jake! They are super productive.
Thanks for your valuable tips. i am currently struggling with pull ups. you have the best pull up form i have ever seen. i have seen advanced calisthenics athletes who cant do a single pull up like that. my back is super weak and mind muscle connection is poor due to sedentary life style. it is super tough to keep shoulder blades together while doing pull ups.
Thanks for the compliment, Abdul! It takes a lot of time to develop this. It took me years of doing pull ups before I figured this out and started benefitting form the change in technique. I thin most people get distracted by other fancier and exciting variations and don't spend the time to actually master the basics and explore all that they have to offer. For you, just keep training, and consider adding in some VERY easy rowing variations to develop that mind muscle connection. This is a topic I want to make a video on- I think the biggest benefit that the row can offer is the mind muscle connection in those muscle, but training it super light is key for this. It needs to be light enough so the lats don't completely dominate the movement.
@@Kboges Definitely look forward to a video on this topic
This doesn't apply to me at all, I need my shoulders Neutral to get the most activation in my lats. Retracting my scapula just released in my middle traps, rear delts and biceps doing the heavy lifting.
Almost all of fitness should come with the "it depends" caveat because what works for you may very well not work for me.
Yeah, Isaac, I totally agree. It depends is almost always the answer. My point with this form recommendation wasn't necessarily to maximize just the lats, though I actually get considerably more lat activation when I perform them this way. My lats can actually cramp the contraction is so hard... but my point was more for TOTAL back activation- specifically in the posterior delt, and mid/lower traps. Kind of like a general all around back developer. But I absolutely get you. If you feel better mind/muscle contraction in a particular muscle group with a different style, then use it. All these things are just tools to accomplish particular tasks.
SOLID content
Thank you, Doron!
Really great points! Thanks for the wisdom! Still working on my pulls at 65: ruclips.net/video/lo6MH12clSM/видео.html
I think there's no way around it - I need to start recording my form. I have no idea where I stand on proper form, but I'm willing to bet I won't like what I see
This one resonated big time. Have been just recently started to follow your videos and you’ve got some great content! Thank you
The poor form low 20 reps of pull-ups is me (though I didn’t think the form was bad) Have been doing them for years. I’ve started implementing the slow/dead hang/pause version of these pull-ups and they were humbling to say the least. 5-6 were my max!!!
Feel as if they really work every bit of the shoulder blades/lats.
Great stuff!!!
wow I can do a solid 8 pullups with the 'shitty' form, just tried this and nearly shat myself after 3
LOL! 😂 Keep at it. It will happen.
Bro like fr your content is underated
Thank you.
For big lats hollow od arch body?
Quality over quantity is the only way to go
Great video, as always. Thank you. Please keep up he awesome work.
Thank you, 4Kangels!
Hey, love your work man. I got a question and anyone can feel free to respond. I'm thinking about starting really low reps, like 3-5 sets of 3. Is it worth focusing on the form or would working up to adding more volume be beneficial? I plan to do these everyday like Boges suggests. My thought is that I could work up to high reps but the last third of them will be poor due to pushing them. My goal is to ideally eventually have high reps with good form, but it feels like a big waste of time to do low reps with great form everyday when I can do high reps every 2-3 days with rest in between, with great, degrading to decent/questionable form on the last few. Hopefully this question makes sense. Which ideolology would you guys suggest and why? I hope this doesn't sound like I'm necessarily neglecting form as the reps will still be of proper form but not extremely clean like your first 3 would be.
I have been trying to implement what you say in the video, should you aim to do the scapula depression at the same time as you do the pulling movement. Here is a video of my form at the moment ruclips.net/user/shortsQO0xxLWdzLY , looking at it I think I split too much the difference between the two movements?
I dig that message. Quality sets. Reps will come. Thanks for the tips and reminders on proper form.
Exactly! Thanks D Lopez!
A man so thin you can see kidneys through the skin. :)
LOL😂 OMG that's too funny (I actually laughed out load) Well done, Olaf.
@@Kboges my pleasure 🙂 you have some cool vids.
such great contents, you are the best! If I may ask, how do you suggest performing the chin up: you keep your back "arched" as with pull ups or you suggest shifting to an "hollow" technique in that case?