There's More to Pull Ups Than You Think!
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- Опубликовано: 9 июл 2024
- Get SuperFunctional Training 2.0: www.thebioneer.com/product/sft2/
The full post: www.thebioneer.com/pull-ups/
You might think the pull up is a fairly simple exercise; just a bodyweight move for building lat strength and a bit of biceps.
In fact, though, pull ups can do a whole lot more than that! Not only are pull ups actually one of the most important tools for building biceps strength in a functional way, they also target the rear delts, traps, and rhomboids. Performed correctly, they can even work the core and legs!
There is no single right way to do a pull up. Slightly changing your hand position or the shape of your spine can completely transform the move and provide different benefits.
Here we'll see how pull ups can fix your posture, improve your climbing skills, and even reduce shoulder pain! 
Хобби
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Just wanna let you know, I just saw a video from 2017, and the vast difference in editing, production, confidence etc between then and now, is very inspiring! And congratulations on the birth of your child!
Here form 2023. It gets really crazy form here
Here from 2024, even crazier now
MY FAV Functional Exercise!! Great for back and great for when you accidentally fall into the animal pit at the zoo cause you were supposed to be watching your stupid friend's kid
who keeps wandering off & ends up in trouble and then you have to jump down and grab em before the tigers show up so you go to the wall and have to be strong enough to pull yourself and the unorthodox weighed kid up to stay outta harm's way ahhhh good ol Pullups a classic.
Ye pull ups are just awesome
Harambe would still be with us if people did more pull-ups
@@cavanut1358 straight up FACTS!
😀
I'm sorry wut
There is a lack of instruction about how to get a thick back with bodyweight exercises. The arched back pull up is an awesome addition to add to your routine! Thank for the reminder. If anybody has any more suggestions for back thickness let me know!
It may be a surprise but handstand push ups!
The inverted row is great, and is mentioned in the video too
@@TheBioneer is that a Mercedes SL in the driveway??
@@TheBioneer please make another video on bane training like he did how to read more books to become intelligent,how to train your body to become strong and to learn to fight please
Try to mix big compound movements like pull ups and holding yourself at the top of the bar in supersets. This will eventually be good for both hypertrophy and strength
I’ll never forget when I started doing pull ups in the gym at 18. My biceps, forearms, grip strength, and lats EXPLODED. Not only that, but everyday feats of strength got way easier and not to mention i could handshake harder and yank people towards me when dapping them up, lol.
If you’re not doing pull ups you need to do them immediately and do yourself a favor
Sounds great, brother!
🦾
I'm trying but it's really difficult to even get 1.
Been trying to work up to it but I'm not sure what I'm doing wrong.
I can hold myself at the halfway point on the lowering side and been working on getting clean slow negative reps but i can't make myself go back up even slightly.
Never apologize for taking time off to be a father.
Awesome videos always, thank you for your content
This is what health & fitness should be: no narcissistic show-off, no attention-seeking hypes, just genuine passion paired with legitimate knowledge 👍
Spot on, Bioneer! Excellent video! Arched back pull ups are an overlooked variation and offer a whole new dimension to calisthenics back training. For those who think they have outgrown BW reps, try these and they will change your mind 💪
One arm dead hangs really helped me for grip strenght for my deadlift, they are a game changer. I improoved my grip strenght și much that it's not the limiting factor anymore when doing any pulling movement ,and yes i know this isn't totally related to the topic
@Nobody doing constant pull ups , rows without straps would be the first part. Secondly , all of my non maximal rdl's and dl's are done double overhand, and what worked the best for grip was farmer's walk and heavy shrugs.So my suggestion is to get user to the pain cause it will hurt a fuck tone and get volume from any exercises that you do
@Nobody the more your palms are fucked the more baddas You are
This movement has become my top priority after learning we are some of the only animals on the planet whom have the shoulder articulation to do this. It's kind of our animal superpower, which allowed us as a species to learn how to throw.
Apes have the same ability, no? Genuine question, not trolling. Or is that what you mean with "we're some of" and not "the only animals"?
@@user-gi6zj8um6t I guess he meant primates in general
@@user-gi6zj8um6t apes are different though, different rotating structures. apes swing more and produce less force. not sure if an ape could throw a fastball, for example
It takes a women to treat one. Certainly our state of affairs here.
@@AjaychinuShah lost in translation? that really makes no sense to me :')
For those who say bodyweight pull-ups are too easy, they should try doing wide grip chest to bar, very humbling.
Franco Columbu style.
@@JayLoc0042 Yessir
Pullups is something I've always struggled with. When I found out about Pavel Tsatsouline's Greasing the Groove (GtG), I began using that. Now hat I've seen this video, and have learned a few more than what ive gleaned from YT over time, I had the epiphany that I could do variations for GtG. I'm not sure why I never thought of this before. Again, thank you for all of the in-depth focus videos on specific movements, including this one.
Also, the editing and sound on this was awesome! I was delightfully surprised with the changes in style. Plus, I really enjoyed seeing your humor/humour. The middle finger at your shirt almost made me choke on my breakfast. I had to pause the video to laugh, control myself, go back a bit, and resume the video. This made my day! Thank you!
I have no idea why, but GtG hasn't worked for me. Did as instructed (pretty sure) and made zero gains
@@himalayantongue the point of greasing the groove is to get used to a specific movement, not to make strength and size gains
@@RStuff really? I'm pretty sure the stated premise is that it's effective at increasing strength
@@himalayantongue I am not here to see but I can only suggest what you probably already know. Check your form. This is best done with a friend or a camera. I use a GoPro, and that's how I found what I felt vs what really was, were 2 totally different things. Switch up variations between slower movements, eccentrics, and etc. Sometimes, it's the repetition that kills the gains, if done in the same way everytime. And lastly, stay consistent. Even if it doesn't happen when it does for others, the usual, or the majority, it might be something that takes you longer. It's certainly frustrating but worth it when it happens, like an achievement unlocked. I hope this helps you and anyone who happens to read it. Have a peaceful evening.
@@wesleyangel777 Thanks for the reply. I've been doing pullups for a long time and my form is pretty much flawless(not just my own opinion either, lol). But I've also been at a plateau for a long time. I was hoping GtG might change things but it didn't seem to work at all, just kept me at the same level of strength. Consistency isn't a problem, but I'll admit my training has never been particularly structured. Out of the things you mentioned, the variations might be what I'm missing the most. I'll have to try experimenting with different grips and eccentrics and whatnot because I haven't been doing that much. Thanks for the advice!
I love pull ups, there is just a feeling I get when I do a set of them that really gets me pumped for the day! :)
Keep strong! Love your work and share it regularly.
Come on every body we need to get this man to 500k, also great work on the video, I've been going back and watching some of your old brain training videos, it's just great seeing how much your channel has progressed.
Great video to start off the year! Pullups are functional and great confidence buildiers. Even starting from just a partial bodyweight hang, progress can be fast and as you demonstrate, the equipment can be as simple as a tree branch.
The cues of overlaping the fingers with the thumb and challenging the grip with knuckles pointing up are really going to help me. Dind't know of either!
Thanks for the amazing content, as usual!
This is one of my favorite videos so far! Keep it up
I've been doing 100 a day of them 5 days a week, alongside other calisthenics movements ever since I got tired of the gym closing for lockdowns a year ago. My body has completely changed shape and have never felt better
In how many sets do u do 100reps?
@@syedzaheerhussainshahkazmi1241 I keep it easy so, 5 reps 20 sets. I switch between pull ups and dips. Every minute on the minute I'm doing 5 pull ups and 10 dips for 20 sets. I treat lower body the same way and add a lot of gtg functional calisthenics throughout the day to keep the blood flowing
@@syedzaheerhussainshahkazmi1241 I would recommend 10 sets of 10 throughout the day.
@@rahul-qm9fi that's very german
I don't think I could do 100 in week lol I can do 6 per set max
The evolution of your editing and this channel is amazing great work and awesome info!
L-sit pullups are killer.
Would love to see a Lalanne pressup video, maybe with some regressions.
Keep up the good work!💪
The Bioneer is a wild man. He climb them stairs backwards I used to love to do that. It builds your forearms and back. Cheers!Mate.
Loving the videos Adam. The pace and setting are brilliant
Welcome back!
The content you prepared for your break was fantastic. Grant's video was great, too.
As always, you gave me great ideas for more variations I can work into my calisthenics program.
Btw... How is the community video coming? 🙄 I'm asking for a friend 😉
Love how you were able to include some parkour training in this. The tactical pull-up can be such a useful part of building a smooth climb-up!
digging the new editing effects 💯
always great to see your channel and the great info you keep out!
I haven't had that much enjoyment in a exercise video in a while. Great job.
Changed my habits for the better once more, thank you!
Awesome as always
Thanks for the great video man. I see the gains kicking in btw, looking big!
Great breakdown!
Welcome back! And great video, I thought I had a good amount of variation but definitely still some new options!
The middle finger at the tossed shirt was hilarious! I accidentally spat out my milk with sudden laughter! You got me on that one!
I thought you were going to go Super Saiyan at any moment in this video too! Which, I'm sure, you'll be there soon enough! Amazing video! Love this stuff, and definitely worth the time.
Take all the time you need. Family 1st, man! I hope you all stay healthy and happy.
🤣🤣
Agree ... shades of eric idle, hilarious😂
Haha I was looking for such a comment, the moment he did it straight to like😂😂😂
Yeah, that was hilarious.
Just came across your channel so happy I did thats for the great content!
9:43 thanks for letting us know that you are back,
I was thinking this might have been one of those prerecorded ones....
I hope your baby and mama bear are doing fine.
Best of luck
Welcome back!
Great video!
Great Vid.
One thing I love doing to target grip/forearms is to hang towels over the bar and do pull ups off those. You could also wrap the bar. As long as you’re widening the grip.
I use rings from my pull up bar for bodyweight rows (you can adjust the difficulty then) rings are very humbling for example ring dips...
Agreed
Great content as always
Bro you flipping your shirt off is the best thing I've seen all week. Thank you for doing what you do.
You uploaded this at the perfect time for me! Today I'm doing your Pull Day from your Bodyweight Max Stimulus Program
Great content, as usual.
Love your stuff!! Keep it up!
Pull ups built my lats, romboids, rear delts and lower traps. My favorite exercise.
I was really in need of this video. Ty so much im gonna use it all
Just a shout out to the always brilliant use of Synthwave underscoring the videos. Love the genre, Timecop 1983, FM84, Perturbator, and tons more. Its fantastic training, yoga, chilling music and I love hearing it accompanying the amazing videos.
Great video! Good stuff to know. Thank you!
Hey Adam, i just bought the Superfunctional training E Book, its great, i can't wait to start the programs
Excellent content as always. It's great viewing for overall functionality. 👌
I creased when you flipped the bird when you took your shirt off 😆 great information as always. Never stop moving 🦾
I loved the 80’s sythwave in the intro montage, this gave the pull-up the respect it deserved.
I regularly do a lot of this already, good to know 👊🏼
Your training always looks really cool and creative
Great vid very informative 👍🏼 have been subscribed for a while now keep up the good work & great content! 💪🏼💪🏼💪🏼
This is amazingly educational, thank you so much 👊
Happy New Year! Great video, and I will try some of the additional pull-up options I have gotten now! ^^
I love your channel!
CONGRATULATIONS 🎊 thank you for your handwork mate:) ur videos get me super excited to workout
Excellent video.. I do pull-ups and chin-up twice a week. I like using gym rings to get the rotation when pulling up + it's helped me get a bit stronger especially when performing ring dips. Keep the videos coming. 👍
Hey man, great video!! I've been working on getting the pull up for the last year (I'm quite heavy) excited about the Batman 2022, I did the 2021 all year long and I loved it!! Congrats on the family btw.
congrats on the baby, i appreciate your videos. especially these about the benefits of body weight useful for a functional life.
Yes! I’m training pull ups with bands to assist because I’m still quite new to it.
Lol loved you flipping the bird at your t-shirt
Great editing
Impressive movements!
Flipping off the shirt was brilliant - well played sir 👏 😂😂
Loved it!
great job. great message. great video
Holy moly macacorni, i look to get my arms stronger since i think it might be the reason i can't do a pull up, so im doing natural grip couldn't feel a thing in my biceps but i did my chest for some reason searched on reddit and the result reminded me of something from this video 🤔(mostly my subconsciousness)
"When performing the tactical pull up you will be slightly *PROTRACTING* the shoulder blades" 🤦♂️
Amlost coudldn't do it and i instantly felt the movement in the biceps and arms, thank you bionner!
I must say, your videography skills as well have become very impressive!
Taking a second to give your shirt the finger was by far the best part of this video.
Great video as always Adam! Also great thanks to Hampton from Hybrid Calisthenics, Jaxblade, FitnessFAQ, You Bioneer, and Undersun fitness for achieving my fitness goals with long term mental strength.
If I could only do one exercise for the rest of my life, it'd probably be arched back pullups. Welcome back and cant wait for the next vids!
Fantastic video
Pull ups have always been my favorite exercise, great tips here
Bioneer, you are amazing dude, you changed my perspective of fitness
Awesome video. Been doing both arched and hollow pull ups, wide grip and narrow. This explains a lot. Thanks!
You are great Man! Thanks very much!!
This is more of my style of exercising. You won’t see me in the gym lifting weights, but I will be doing pull-ups, it’s just such a more natural way that goes with the way our bodies evolved, and more entertaining too (and gentle on our discs). I love everything that engages our innate body abilities that we lost along the way, like squatting and pull-ups. I know that a big part of my problems with my back had to do with losing these abilities, as soon as I started recovering them, I started getting better.
Good shit as always statred out in a rehab hospital 3 years ago with a destroyed body with massive trauma. I am back movement and blood flow healed me. Your videos are awesome. I shattered my hip shattered pelvis broke right shoulder broke 10 ribs severe hypothermia and bruised lungs. Crawled threw the woods got in my truck and found my phone and called 911. Trained hard my whole life wouldn't be here if I didn't. Listen to this man his advice could save your life. This is why we do it prepare yourself for the worst and it won't be that bad. God bless you and your family.
Man your editing skills have developed so much throughout the years!!
Crazy physique. 💪🏾 thank you for a great video
I thank you for your videos, but even more for your smile and your kindness
amazing video bioneer !! please make a video about them Dips :))
A fine video on my favorite/most challenging workout. I'm a low-body fat guy in his late 30s looking to boost my strength, and increasing my max reps on pullups has been surprisingly hard! I'll study these variations for an improved understanding of the mechanics. And congrats on your new child - mine have been the greatest blessing in my life bar none!
If you can do 8 reps. Do 4 every 30 minutes, best quality possible. Your strength will shoot up! Half the reps you’re able to do.
This guy changed my thinking about training. Always amazing
I love your exercise method
Really liked this video
Merch looking lit, duuude!! 🔥
Doing pullups a lot results in overuse injury. I'm talking about myself.
It was my favorite exercise.
yeah, don't do them for sets four times a day. threw me on the bench for months. I'm back to one set every two days now
@@notjustforme8857 What injury you had?
Mine is elbow tendonitis.
@@ANKIT258456 heavy pain in my forearms, couldn't even grip a bar. also some pain in the shoulders. and it flares up again whenever i do a bit too much, though not as bad.
i now have constant pain when straightening my left arm completely and making a fist. that seems to stay :(
@@notjustforme8857 Use straps, maybe it'll will work for you.
Sounds like you fellas hung in the bottom position too much instead of hoding yourself slightly above. Very easy and common way to mess up your rotator cuffs and elbow tendons doing pullups
i just done 10 sets of pull ups today than find out you just drop a video on pullups which is awesome
Best fitness channel out here your the only one who talks about benefits of half reps and the pump from it
You look and present exceptionally well-
Yes so excited thank you
Pool ups are so fun and cool and with how versatile they appear to be when you talk about them I'm glad they are so popular
We need to get this man more views
i love so much this guy content its crazy
I loved the finger finger to the shirt joke. These videos are always fantastic!
Your music got me rocking out.
Realy cool! 💪💪💪