4 Dumbest AB Pulldown Mistakes Sabotaging Your ABS! STOP DOING THESE!
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- Опубликовано: 8 сен 2024
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Today we are going to be going over the 4 dumbest mistakes on my ABsolute favorite abdominal exercise for building thick and blocky abs, and that is the AB PULLDOWN!
Mistake #1: Not Properly Adjusting The Height Of The Pulley
This first mistake occurs before you even start the movement. This can be a problem in two different ways. Number one, if you have the pulley too high, depending on the cable machine that you’re working on, it’s very possible for the weight stack to smash into the top of the machine halfway through the movement. It happened to me, I’m sure it’s happened to some of you, it makes a really loud noise, you look kind of ridiculous and you can’t get a full crunch.
The opposite holds true as well. If you go too low, even a little bit too low, it really starts to change the motion of the movement and how the weight is pulling on your torso. Remember, the entire point of this exercise is you want to overload your abs as much as possible. So, if you have the pulley even a little bit too low, in order to get a proper crunch in, you have to start moving farther and farther away from the pulley itself, which is going to change how you hold the bar, and how you do the crunch. You’ll still get a crunch in your abs, you’ll still be able to come all the way down, but you’ll quickly notice that you won’t be able to lift as much weight, and that defeats the purpose of the exercise.
The proper placement for the pulley is to actually bring it to about the same height as your head, or slightly above the height of your head. You want to be able to get almost directly underneath the pulley because that’s going to place you in the strongest position to lift the most amount of weight. To get into position, go onto your knees and hold the attachment behind your head. Once in place, with the pulley at the correct height, you’re able to come all the way down, then all the way back up to get a full contraction and really overload those abs.
Mistake #2: Holding The Bar Incorrectly
When you perform this movement, the way you want to hold the bar is directly behind your head, and having it rest across your neck. I see a lot of people in my gym when they do this movement is when they get into position, they hold their arms out in front of them instead of behind their head. As soon as you start to hold the bar out in front of you, you’ll instantly start to feel your biceps, shoulders and lats getting engaged. Also, because of the angle, you’re going to have to grip the bar much harder, causing forearm fatigue.
So you’re basically getting upper body fatigue before you even get in place to do your first repetition. The second issue with your arms out in front of you is that you’re not going to be able to get a full crunch at the bottom of the movement. What’s going to happen is that as you come down, your elbows are going to hit the ground before you’re able to come all the way in. You might think that’s full range of motion (ROM), but you actually need to come all the way in so that your elbows touch your knees. Having your arms out will cause unnecessary upper body fatigue and force your elbows to stop you from achieving full ROM.
The proper way to perform the exercise to avoid that fatigue and to get full ROM is to grab the bar with the same grip, but hold it behind your head and directly against your neck. Once in place, a trick I like to do is to then bring my elbows directly under my head, so it looks like you’re almost choking yourself…but you’re not actually choking yourself.
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Хобби
This is my ABSolute favorite exercise to help build blocky abs. But just a few form mistakes can make this movement seem useless. This is because without proper form you'll feel more upper body/forearm fatigue and hip flexor engagement rather than the abdominals. So don't make these mistakes and let's see those ABS GAINS NATION!! Oh and... 💪 *CLICK THAT NOTIFICATION BELL SO YOU NEVER MISS AN UPLOAD!*
(8:20)- 6 Dumbest Burpee Mistakes Sabotaging Your GAINS! STOP DOING THESE!
ruclips.net/video/yKSrfoVRwz4/видео.html
(11:17)- 3 Reasons You Will Never Have ABS | STOP MAKING THESE MISTAKES!
ruclips.net/video/z9-nuI8S6i0/видео.html
(12:25)- How To Build More Visible & Blocky Abs!
ruclips.net/video/kp1qOULDwXA/видео.html
TRAIN LIKE A SUPER SAIYAN! - 10% of SAIYAN GEAR! "MS10" - rwrd.io/tvajymq
ScottHermanFitness I tried it in the gym last week, wasn't feeling it. I must've been making dumb mistakes
ScottHermanFitness
Can you please also do a video like this for pull ups please
Keep up the work bro your videos have helped me come a long way really thankful👍🏻👍🏻👍🏻👏🏻👏🏻👏🏻
no you will make SMART GAINS!!!
sure man! Pull-Ups Would be awesome!
ScottHermanFitness
I love these videos and your gainzzz are over 9000!!!!!!! 😂😂😂👍🏻👍🏻👍🏻
gotta remember the right way to hold that baaaa
raboogie stull Sounds like Boston 😂😂😂
His accent is great. Sounds like Kennedy.
It’s like he tried to hold it in at the beginning and then all of a sudden it was on every word. I love it!!
Baaaa baaaa black sheep have you any wool?
Magic
So many body parts getting engaged and I can't even get a text back
lololololol
lol
Hahaha
Work on your other body part. Your brain aka your personality.
Asked my gym what a “bah” is and was asked to leave.
So 😥... before you even got "stahted"
Thanks Scott. Boy did I look like a complete jackass at the gym today doing these wrong.. Not Tomorrow though!
I always knew my form was off while doing cable crunches but didn't know what to fix. Gonna keep these in mind for my next ab workout! Thank you so much for this video! Keep them coming!
since i started weight lifting the first channel i came across was yours - years has passed and still you are helping everyone in fitness journey --- thank you man for the amazing videos and content -u are a great human being
I kept making the same position & crunch mistakes in this video. I switched back to P90X Ab Ripper X after zero results.
Now I can do both properly.
Great video man! Thanks!
Thanks Scott! I took these out of my workout because I couldn't figure out how to do them properly. Definitely going to give them another shot.
I find the ropes work pretty well. There's no movement in the biceps so they're not reducing the work on the abs but holding the contraction gets tough so it can be a good bicep finisher as a bonus.
Maybe I'll try with the straight bar next time, see how it goes.
Dat outfit tho
DEM SAIYAN GAINS!! #JustSaiyan TRAIN LIKE A SUPER SAIYAN! - 10% of SAIYAN GEAR! "MS10" - rwrd.io/tvajymq
Sounds Haaard but having a spartan stand on my feet? LOL good info. Cool accent.
I’m In love with The outfit💯
Thanks so much! I tried doing cable crunches at the gym today and I knew I was doing something wrong. Glad I found your video. :)
Thank you so much for this video, I clearly didn't have a good understand on how to do the exercise and have started to get frustrated because I don't feel like I am getting anything from doing it. Now, I can clearly see why I feel that way and am looking forward to applying your tips to my routine. So thanks again! Cindy
Staaated, man i Love that Boston accent
thanks my bro!!!
Don't forget to always have a spottaaar !
yeahh!! get that Spottah!!!
I have learned more from this guy than my personal trainer. thank you for all of the time and effort that went into your videos. greetings from Dubai
This is actully the best abs movement its really good love it
Yeah this builds AMAZING abs :-D
I have done cable crunch for so long that I did not realize that I was not doing the cable crunch right. I was moving my hip flexors more than my Abs, and I want to tell you thank you for showing me the right right way to the cable crunch.
Does "twisting" a bit while doing this exercise target the obliques and is it a good idea?
yeah you can get some oblique activation from a twist as well!
Tnx for tips, will change from rope to straight bar ;)
my pleasure man!!
I'll do it too. I always used the rope. changing that 😎
Ayyy 1.5 Mil subscribers atta boy Scott
Close to 1.6!!!! yeah!! Thanks Charlie!
2.2 millionth subscriber 💪💪
Finally somoene explaining this exercise with full range of motion. Thanks Scott!
Hey Scott,
Is it normal to get pain in my lower back when I arch my back at the top of the moment?
Hii Scott, I tried this abs pull down it really works on abs perfectly and it has become my favorite exercise. but please make sure the pully should tighten enough so that it doesn't slip when loaded also the wire may get stuck in sides of th pully which may slips the pully directly to head. it happens to me.
I see you speaking to me, Scott. Saiyan gains
hahaha you know it my bro!!
You earned extra points with me because of that.
"Much Hodda"
Keep em coming Scott Herman.💪💪
you know I will!!!!
Thank you Scott! This is the best video on cable ab crunch I have seen and explains very well all my mistakes.
Do these Alberto Nuñez style and put your feet against the base of the stack to minimize hip movement
Holding tha baaaaa. It is your signature.
+Aitor Echo that is true!!
Do they still say "Paik the car in Hahvahd Yahd" in Boston? gotta love that broad-vowel Bostonian English. Great Visio by the way. 😆
I like that you don't survive off youtube ad revenue and you really haven't talked about the demonetization.
2 more years and i'll also be super saiyan mode
damn right you will!
It's been 2 years
@@mahekmalhotra234 I made some progress and I look better than before but then corona chan came and ruined everything
I was doing #3, but saw some results. Now I can't wait to get back at this.
I do these at home using bands hanging from my pull up bar.
The ba attachment making it hadda
Hi Scott, cool video!! I used to make a big mistake when I was doing this exercise for example using my hips and you're right I used to feel more hip activation rather than abs. Thanks for your tips and I'll be sure to fix up my form and use a spotter. You're too cool man!!👍
Thanks for this video Scott! I've been doing this exercise wrong for 4 years.
Great content Scott....skull crushers mistakes would be useful too...
will add it to the list!!
Yes please
Definitely!
He did it
Thank you, I watch your videos all the time. I will definitely start using the straight bar more.
I've always had a problem with this exercise. I've never been able to incorporate it into my workout routines because I can't do it properly, and even after this video, I still can't.
What happens to me is that when I start to attempt to get into position, I find myself either sitting on my heals, or falling forward (before doing the crunch itself). Now, I am overweight, so perhaps my heavier upper body is the problem, not allowing me to hold the starting position? (5'7" and 240 lbs, *relatively* fit considering how overweight I am though)
I tried everywhere from being RIGHT UNDER the pulley, to about four feet out, from 4 plates to the full stack (160lbs) and I still either fall forward or sit on my heals. I also typically don't have access to a spotter. Should I forget this exercise until I drop a bunch of this weight, or is there something else I can be doing to hold the position?
This excercise wrecked my shoulder and elbow, and I didnt move them at all
Keep station next to head or a little higher
Hold bar directly behind your head and hold it firmly behind your neck, holding your elbows in place
You need to come all the way in with your elbows all the way into your legs (keep them wide)
Flex your glutes to keep your hips in one place
Curve your back at top for spinal extension and stretching abs
Breathe out when crunching abs
besuretosmashthatlikebuttonandclicksubscribeifyouwantmoregreatcontentalsomakesureyouclickthebellsoyougetnotifiedeverytimeipostanewvideonoletsgetstahted
yesssssssssssssssssssssss!
😂😂😂
That's a cardio exercise right there.
Most cable machines I see have a warning sticker saying not to do this on a cable machine...why?
Hey scott, Thank you for explaining the correct form,
Sometimes when i do this it is hitting my lower back even though when the form is correct.
Awesome! I've been doing wrong and now I know, Thanks! My cable machine doesn't adjust up or down so I had to rig up a little bit longer cable to hook to the bar. It's a cheap ass multi bench with cable and leg attachments. Soozier Olympic Weight Bench Model # A91-035.
I have been doing those type of ab pulldowns for a while, but rather than asking somebody to act as a spotter
I squeeze my toes behind a stiff mat which I place between my feet and the beam holding the pulley. That keeps me from sliding forward. I don't even understand how a spotter standing on the soles of your feet should keep you from sliding forward if you are using a lot of weight. What do you think of that?
If you don't have a spotter you can face the other direction and put your butt against the vertical rail to give you more leverage.
Scotty I do every technique in this video, except for one variation; I am facing away from the stack. I feel more tension and can lock my feet under the legs. let me know if theres anything wrong with that thanks!
Thanks for making this video . Very helpful. I'll try this exercise out at the gym this weekend
The best fitness youtuber ever, miles ahead of rest. Respect!!!
Thank you bro! I was always wondering what i was doing wrong with this, much needed.
Happy to help!
Great video! My form was wrong and now I know why. I don't think I'll get a spotter!😂😂. Thanks man!!
Does anyone know an alternative for floor exercise without band/dumbbell? (I have nowhere to attach to it)
I used to watch his videos before but never noticed his accent. Is he from Boston ? “The baaa” “staaated” “spotaaah”
hey there. this is really The most complete vídeo con weighted crunches Ive seen. another one con leg raises would be great, if you havent made it already
bro one video on post workout stretching?
added to the list!
ScottHermanFitness Cheers 💪
After the suggested exercises and understanding the mistakes, I just need to dye my hair in blue and then I will achieve Super Saiyan Blue form.
Thanks to you buddy!
+Kunal Choubey bro!!! So close to Jiren fight!!!!!
ScottHermanFitness
Yeah, I am just waiting for that.
That Boston accent kills me... Lol 😆😂😂
Definitely explains why my hip flexors were always getting sore. Great video as always boss
Hi Sir Scott,just want to share that,this workout helped a lot to sculp my abs,thank you for your tips..
Lol Scott read my mind about using ropes instead of a bar. I guess I don't need to ask now lol great video!
Could someone help me pls.
I have a problem with building muscle on the biceps. My right arm is too weak and i cant do the same reps as my left arm.
Should i perform this exercise if i had lower back pain?
Excellent. Great instructions. Very clear and informative. My newest ab exercise.
Hi Scott! I have a question.
I've been lifting weights for about a month and a half (I workout almost every day) and recenlty I'm just starving all the time. For example I eat lunch, and I'm full. 90 minutes later I'm hungry again. Is my hunger connected to bodybuilding? And if it is, does that mean I should eat more?
yeah, your body needs more food to grow! So what are you waiting for? Feed those gains my friend!
Alright! Thanks for the reply!
bro's out here rocking the Knights of the Zodiac Saint Seiya under-armor!!
Is this movement okay for someone with lower back problems?
Excellent video! I love a good exercise/fitness video explaining exactly what You have to to get optimism results.
Used the Rope in the past it was always my grip what gave in,
Trying the individual handles seems to work at the moment as there is less grip problems and I can really get my hands further back so I can do a full crunch
Not sure about having a straight bar because of flexibility issues and bit concerned about having something on my neck
This was really good!!! Your outfit is awesome haha! Congrats at 1.5M whoa, its crazy how your channel grew but well deserved!
Scott can u do a video on obliques
I have LOADS of them. You didn't like the others? ruclips.net/user/results?search_query=scott+herman+obliques
Hey Scott, what is the difference between chicken breast fillets and chicken breast skinless in terms of macro's and nutrition?
Is there a difference from doing this standing as opposed to on your knees?
I always feel personally attacked 😂😂😂😂 still thankful though
5:15 The Steve Bannon effect.
Scott, due to my cable set up at home I have to kneel on a bench to do this. Can you give me any tips for that?
is that an anabolic alien?(i know he is) i have some question when i do this exercise head facing the cable i have pain in my lower back like in the spine but when i do it head facing opposite side i can do more reps before that pain starts, which one is ok which one is not? and is back pain must happen or not? thank you scott u r awesome
thoughts on combining creatine and caffiene?
Nothing wrong with that.
I have watched your video several times and pretty sure I'm doing it as instructed but I don't feel the burn. I am doing 125 lbs and feel the stress on more shoulders before I feel any burns on my abs. Is this normal? Thanks for sharing your expertise and your videos!
I like your attire. Where can I buy it? Thanks for the video tip.
Great video
I just have a quick question.
Why does my back hurt when I do sit ups.
Must ask I do this myself but recently ive seen one or two people doing it but instead of facing the machine they face away from it. Does doing it like that have any advantages or disadvantages to it
I wouldn't do it that way. You will not be able to get the full crunch at the bottom
Love you Scott. Your channel has the best information and best videos for any level of weightlifter. Keep it up bro.
This is the best shannel. Wish I've discovered It long time ago.Houssein from Mauritania
The Bahhhhhhhrr,
Let’s get Stahhhhhhhhhted ,,it’s
Hahhhhhhhhhder!!!! Cool video!!
this guy and video is down to the earth. respect bro .
Awesome content! Never tried with a bar. Go figure I literally just finished doing pull downs
Hey Man! I love this ab killer at the gym. One think that I notice a lot with body builders is they have some fucking awesome shredded abs, but they don't line up like a grid. One side can be higher than the other from training abs ( or tensing your abs differently) during ab sets. Could you make a video pointing out the causes that build uneven abs and how to fix that problem while training?
Wow just what I needed thank you
"Hey girl, what's your name?" "Will you sit on my..oahwefha..will you stand on my feet?!"
I was definitely doing this wrong! Thanks for your help! Your videos are great!
I used to watch you more than 5 years ago I’m glad you stayed natty bro all the best!
Hello Scott!!! Your videos are absolutley fantastic and very much detailed. I used to follow Rob Riches videos but after watching few videos of Yours i really liked the way u explain keep rocking 💪
Very Helpfull. But I Love Your strechpants. They Make your Quads and Every part look Greater.. Shoutout 2 u..
If I’m not feeling the burn, should I increase the weight? I’m already on 35 lbs and I don’t feel it in my abs!
I’ll try implementing all tips except the spotter one. I’m not trying to talk to people during my workout lol.
Thx you scott for answering questions in comments
you are very welcome!
It's been a long time since the last time i watched scott's videos. That accent made me laugh soooooo loud. 😂😂
Any thoughts on facing the opposite way?
I tried this a few times and it never worked for me. When I come up I always lose balance and it pull my head towards the rack almost hitting my head.