In general, instructors will teach you how to increase numbers the fastest way. Take squats for example, if they teach their students to go ATG, the newbie will take months to put 50kg on the bar. If he teaches a 90 degrees squat, student will increase numbers way faster Boosting the numbers boosts the ego, making it more lucrative and less people get demotivated. That's why most instructors suck. I do my pullups exactly like the one in the video, I do 3 series of 7. If I go the other route with less ROM but more stress on shoulders I can do like 12. But boy is my back so aesthetically beautiful you have no idea, it compares to the back of guys I see doing 20+ pullups Also, I don't have a hint of shoulder pain
This makes a lot of sense. I think the reason instructors encourage the “pre-pull” with the scaps is because a lot of newbies don’t know how to or can’t move their scapulae at all. With enough experience the pulling movement should be a seamless integration of upper arms & scaps. Thanks for this!
Ive said this before. But you are awesome man! Any time i watch one of your videos it instantly helps fix the major issue i was dealing with with whatever you're explaining. Just absolutely awesome man!
This guy is a certified genius, simple and accurate. Amazing demonstration and the science behind it! It's like stuff your mind knows what's happening but you can't explain it to yourself to make it feel better, it just clicks in after hearing it.
I need to comment on this because so many people on here are getting comfused. I am and orthopedic specialists as well as a corrective exercise specialist. I have been correcting posture for over 7 years and have angered physios because I take there business and acually fix people. The guy in the video isn't wrong for what he is explaining. Was is incorrect is the shoulders back and down because they lock everything up and it restricts movement with a pull up. But he is also incorrect for showing it the way he is with the individual he is using. The (Packing of your shoulders) should only be engaged by the lats. Not low trap or rhombiods. Most people don't understand how to pack Thier shoulder blades and it get confused by this roll back and down que everyone gives which does restrict movement. The way the individual is doing it in the video.. If he came up straight and not at an angle would force him to need to round his shoulder. I would personally get the person to perform it differently as it doesn't seem like he would be able to come up with a straight body like most are unable to do for a proper pull up. So many people have these versions but really there is only 1 true version in my eyes. Learn to pack your shoulders properly and your fine.. Your high traps should not be engaged or unpack at all for a pull up.. Period. If you desagree.. I'm sorry but you were incorrectly taught like I was before I went to school for this. If your shoulders are all ready rounded, and you can't have your shoulder in proper position for the pull up, guess what, your body is not ready for it. So practice with cable.. Strengthen your pack muscles and fix your posture and in a couple month a pull up will happen Most trainers are unaware of this and I experience videos like this all day everyday.
Brilliant - my performance PT has been helping me on scrap engagement, as I have a frozen scrap on right side and have worn away the joint over 50 years
Grip width in the video is too short. Wrists needs to be a little wider than shoulders in upper position of the movement. This will give opportunity to properly activate lats and squeeze shoulder blades. How are you going to squeeze them if all (upper) front side of your body is trying to stretch mid back? Of course grip width can differentiate, but if we are talking about basic variation it must be so. Sh. blade fixation is for maximal activation of latissimus dorsi. For that you need to minimize teres major activation and this is what is shoulder fixation for. If you need to train middle back you stay in the middle 1/3 of the amplitude and work through sh blade movement (concentrate touching your chest bar, but don't doing it actually) Advice to put sh blades down first is just verbalisation of the movement from dead hang to active hang. This skill is most important for people, who doesn't know, how to activate spine and are doing all the movement through - shoulder muscles (bic tric and other such as brachi-radialis) - PecMajor and Teres Major At the same time, concentration on vertical forearm position(elbows down) is good advice.
Glad I watched this. I was getting obsessed with the whole pre activate scapula thing because if I don’t I’ll destroy my shoulders according to redditors
Thank you so much man.. When i got into the pull up game i started the noob way, without any understanding of proper form, just tried to get as high above the bar as possible. My reps were 10 easy and my back was huge, but i was shredding my shoulders on the inside and did some damage, had to take a few months off. Came back after some shoulder rehab and became hyper focused on perfect form. Doing shoulders back and down, lost so much size and strength and figured it was better because my form was better 😐 All these months though, it just didn't seem right. This will make the difference i was looking for.. thank you 🙏
Nice contradiction, so noob easy 10 and huge back yet shoulder shredder then after rehab you pack shoulders and lost size so going back to noob shedders ...brilliant !
@@Sam-dq7ws I spent ages doing reps with bad form and gained sick size in my lats until my shoulders melted on the inside. Then when i tried the second time around "thinking" my form was better, i lost major size on the lats, got some bulk in the upper back but couldn't hit 10 reps, closer to 5 or 6 with perfect form. Starting from scratch again now 🤣
@@spirit_sense Copy, so are you going to unpack shoulders at full droop? Think I will throw less chest at top and just let elbows go to side. I have good developed lats and can squeeze them independently from shoulders.
@@Sam-dq7ws Jeff C is the man like tbf, maybe i just missed something he said. If he hasn't said it yet, It's hard to be perfect. There's so much sick content there 👌
I was doing pullup without retracted scapula and did not manage to target lats, instead my romboids got damaged, with retracted scapula and medium range of motion, I manage to get better lats and no more joint pain ( i will not go pec to bar up and full arm down)
You can do pullups many different ways. If you want to keep your scaps retracted your top position will be more chest to bar in a row like position instead of the example here where the top position has the scaps retracted at the top and the chin over the bar.
@@galesx95 Optimal way to prevent shoulder injuries for some people who are prone to it? Yes. But like @adamjaffe1712 said, retracted scapulas (active hang) help the body mimic the row-like position, hence the better stimulation for back & lat muscles. For more information, I have never encounter shoulder injuries of any sort by doing pull-up this way.
I watched a rock climber go through a grip strength workout that involved a lot of holding at different points of a hang. It was striking how different his elbow position and shoulder and back movement was than what I've seen and been taught from trainers on the pull up bar my whole life. It was much more like this, with the elbows flaring in front and the back "open."
So this did make pull-ups feel way better on my shoulders but I’m still confused sense there are 10 times as many videos contradicting this method. Also when I do DIPS I put elbows inward, bring shoulders back and down and it feels way better that way. I know they’re two completely different movements still interesting though. Also I don’t puff my chest out and I keep back and pelvis in line for pull-ups and dips. Definitely helped me a lot with shoulder pain but still can’t figure out if this is subjective because of all the other guys teaching the opposite
What about the rounded shoulders in the top end of the movement? It seems widely accepted that the proper form is to have your shoulders back throughout the entire movement without rounding your shoulders
Do you have a video on judge what proper posture is supposed to look like? Like an all encompassing video from head to toes but then you link the how to fix videos in the description?
Wow I have been using scapula back and down for years (so much YT advice recommends this). My numbers went up but often ended up injured and back to square one. Last year started doing calisthenics and with volume screwed up my body. I now have costochondritis and golfers elbow and probably all linked to this scapular issue… anyone have any thoughts on how I can undo this…?
First of all thank you for all your very usefull videos. When I'm doing Pull-Up My right shoulder in starting position is weak and I feel discomfort (pain) and also shoulder looks higher and right lat wider during pull up until i get on top position where i can pull it down with my lower trap. In video i see kinda my posterior and lateral deltoid are relaxing when my elbow joint is at 90 degree (right shoulder muscle bump is disappears). and also It has limited internal rotation. I am doing lots of mobility-corrective wxercises engaging infraspinatus but nothing helps. :((( and maybe you will record something about elbow tendonidis 🙏🏻
Is it ok though to squeeze your shoulder blades at the top of the movement? Doesn't that increase the ROM (you naturally pull yourself a little higher) and strengthen the traps and rhomboids more?
I’m not surprised that the advice here is shocking everyone, as every other source on this matter proclaims that retracting the scapula is the safest and most efficient way to perform a pull-up. However, I’ve been working towards a strict chest-to-bar pull-up for the last three weeks, and made the discovery that all the advice regarding how to achieve this goal is largely incorrect. I tried all of the ancillary exercises they recommended, and none of them replicated the movement pattern, or directly strengthened the muscles used to perform the exercise. I chose to watch videos of people doing the chest-to-bar pull-up, and reverse engineer the exercises I would require. It worked. Within three weeks, I’m now able to fully lock-off chest-to-bar, and slowly lower to full tension. In other words, a lot of the exercise advice out there isn’t correct.
It probably comes from powerlifting where the goal is to move as much weight as possible. “Back and down” = more stability = greater potential of force output.
Do not over do it. If ur rib flare is not causing u issues, dont fix it. If u try to overfix ur ribflare, u will end up building a negative movement pattern of collapsing ur ribcage whenever u flex ur abs
Yes on the way down you want to retract but on the way up you want to push and protract for the full range of motion, you can check Eugene teo on bench press for hypertrophy
No just do whatever feels good for you and stop listening to whatever the contrarians preach 😂. Everything on the opposite end of the spectrum is demonized so you just gotta feel what works for you. At the end of the day those are just CUES for a more comfortable/safe setup, going to the extreme ie. Pinching ur shoulder blades together REALLY HARD for the ENTIRETY of the press, or FULLY PROTRACTING at the top of the press are both equally unnatural and harmful
When i pull up, my right shoulder is shrugging up at the top of the move and even a bit on the way down. I found that depressing the shoulderblades down helped but it prevents me from feeling the lats since i overly focus on the low traps. Any advice on how to fix this shrugging? And where does it come from? Thanks a lot
Sounds like you might have a weak and or inactive lat on the right side and you compensate by shrugging your right trap. A lot of ppl tend to shrug when doing pull ups or lat pull downs because the load is too much for their lats to handle. The solution would be to use a lighter weight, or when doing pull ups using a band for assistance. If you're not feeling your lats during the exercise chances are you're not using them as much as you should. Try to really focus on bringing your elbows down towards your opposite back pocket. You'll also need to have your shoulders retracted as much as possible. I can feel my lats by just doing this movement without any weight at all. Let me know if it helped :)
Maybe one the source of pain in ly left soulder comvine with lateral imbalance with this shoulder a bit higher. Although I'm focusing on retraction only to start and impulse the movement but often lettind down the tension when chin come iver the bar and at the bottom down of the movement
Ywap, that's the aim to have the full scapula movement throughout the movement while allowing the shoulder to be in a better posituin at beginning of the movement
Honestly ur vids are good. But now ur just trying to be a contrarian. U encourage people to not initiate with back snd down, which will cause people to pull rounded shoulders. Cant believe a professional like you overlooked such a simple and commonly faced issue
@@fsfs2778 your thoughts are interesting and logical. But there is something that is missing. If you have rounded shoulder you won’t fix them by pulling them back, that’s orientation. In fact you fix them by the motion of the sternum via diaphragm breathing and by restoring the normal spinal curve via parasympathetic.
@@nexnexusnex that sternum lift only sorta fixes the rounding and not forward position that often accompanies it. Hence if u cue in this order: chest up > shoulders back n down, then it solves it pretty much. Demonizing a certain cue is a no-go unless u wanna attract views. Every practitioner knows not all cues work for everyone
I am not understanding this. Practically every calisthenics video I have seen about pull ups they always emphasize BACK and DOWN. This is something I have never been able to do, and I know that sounds weird. I have never been able to do, what I think, is a pull up with any decent form. Even IF I manage to do a pull up, I cannot start from a dead hang or active hang position so I end up having a slight bend in my elbows. If my elbows are fully locked at the bottom of the pull up then its pretty much game over. For years I have had a shoulder impingement issue and with different people having different stages of issues, there is no one size fits all method to allowing YOU, yourself, to do a pull up. I am getting very frustrated how every video will tell you something different. I have been trying calisthenics for months and still cannot do proper pull ups or push ups. EDIT: With my 'apparent' shoulder impingement, and not worrying about the back and down aspect, solely concentrating, like he says, with your elbows along plane of motion, I am able to do a couple chin ups and im starting shoulder width pull ups. Minus my slight popping and cracking of my old joints, I feel no pain, no strain! Absolutely magnificent! Now all I gotta focus on is strength, but to go from absolutely ZERO chin ups and pull ups, to a set of each, I am so happy with that progress! It can be done people! Mr. Conor, I applaud you.
Try neutral grip pull ups. Also, don't retract scapula back and down during pull ups, but do separate sets of just scrap pull ups by themselves as well
![Blox Fruits Dragon Rework Update [Full Stream]](http://i.ytimg.com/vi/EqDAp8udhm0/mqdefault.jpg)
this is complete opposite of what i heard from every calisthenics instructor lol.
exactly, who do I trust now :D?
In general, instructors will teach you how to increase numbers the fastest way.
Take squats for example, if they teach their students to go ATG, the newbie will take months to put 50kg on the bar. If he teaches a 90 degrees squat, student will increase numbers way faster
Boosting the numbers boosts the ego, making it more lucrative and less people get demotivated.
That's why most instructors suck.
I do my pullups exactly like the one in the video, I do 3 series of 7. If I go the other route with less ROM but more stress on shoulders I can do like 12. But boy is my back so aesthetically beautiful you have no idea, it compares to the back of guys I see doing 20+ pullups
Also, I don't have a hint of shoulder pain
I think it's important to have that scapula retraction strength, but in the full movement it should be loose and natural and fluid.
@@davifurtado6534Well said!
yeah many calisthenics instructors after years of abusing their shoulders and developed pain would some to see therapist like Conor. LOL.
This makes a lot of sense. I think the reason instructors encourage the “pre-pull” with the scaps is because a lot of newbies don’t know how to or can’t move their scapulae at all. With enough experience the pulling movement should be a seamless integration of upper arms & scaps.
Thanks for this!
I think the reason is that they dont know either and just say whatever they have been told by other experts that learned it this way
Ive said this before. But you are awesome man! Any time i watch one of your videos it instantly helps fix the major issue i was dealing with with whatever you're explaining. Just absolutely awesome man!
This guy is a certified genius, simple and accurate. Amazing demonstration and the science behind it! It's like stuff your mind knows what's happening but you can't explain it to yourself to make it feel better, it just clicks in after hearing it.
I need to comment on this because so many people on here are getting comfused.
I am and orthopedic specialists as well as a corrective exercise specialist. I have been correcting posture for over 7 years and have angered physios because I take there business and acually fix people.
The guy in the video isn't wrong for what he is explaining. Was is incorrect is the shoulders back and down because they lock everything up and it restricts movement with a pull up. But he is also incorrect for showing it the way he is with the individual he is using.
The (Packing of your shoulders) should only be engaged by the lats. Not low trap or rhombiods. Most people don't understand how to pack Thier shoulder blades and it get confused by this roll back and down que everyone gives which does restrict movement.
The way the individual is doing it in the video.. If he came up straight and not at an angle would force him to need to round his shoulder. I would personally get the person to perform it differently as it doesn't seem like he would be able to come up with a straight body like most are unable to do for a proper pull up. So many people have these versions but really there is only 1 true version in my eyes.
Learn to pack your shoulders properly and your fine.. Your high traps should not be engaged or unpack at all for a pull up.. Period. If you desagree.. I'm sorry but you were incorrectly taught like I was before I went to school for this.
If your shoulders are all ready rounded, and you can't have your shoulder in proper position for the pull up, guess what, your body is not ready for it. So practice with cable.. Strengthen your pack muscles and fix your posture and in a couple month a pull up will happen
Most trainers are unaware of this and I experience videos like this all day everyday.
Bingo. The working of traps is a variation for advanced lifters. Likewise getting up to bar and hanging out in space from side to side.
Seems to make sense, would you have a video that demonstrates this? Thanks
like balloon mentioned. is there any video you could give as an example? what does packing means?
@@aperture0 Flexing/shortening.
Conor, please more of such videos related to fitness, but in PRI perspective :)
Brilliant - my performance PT has been helping me on scrap engagement, as I have a frozen scrap on right side and have worn away the joint over 50 years
Grip width in the video is too short.
Wrists needs to be a little wider than shoulders in upper position of the movement. This will give opportunity to properly activate lats and squeeze shoulder blades. How are you going to squeeze them if all (upper) front side of your body is trying to stretch mid back?
Of course grip width can differentiate, but if we are talking about basic variation it must be so.
Sh. blade fixation is for maximal activation of latissimus dorsi. For that you need to minimize teres major activation and this is what is shoulder fixation for.
If you need to train middle back you stay in the middle 1/3 of the amplitude and work through sh blade movement (concentrate touching your chest bar, but don't doing it actually)
Advice to put sh blades down first is just verbalisation of the movement from dead hang to active hang.
This skill is most important for people, who doesn't know, how to activate spine and are doing all the movement through
- shoulder muscles (bic tric and other such as brachi-radialis)
- PecMajor
and Teres Major
At the same time, concentration on vertical forearm position(elbows down) is good advice.
Yup many roads to Rome.
Glad I watched this. I was getting obsessed with the whole pre activate scapula thing because if I don’t I’ll destroy my shoulders according to redditors
Phenomenal my man! 🙏❤
Thank you so much man..
When i got into the pull up game i started the noob way, without any understanding of proper form, just tried to get as high above the bar as possible. My reps were 10 easy and my back was huge, but i was shredding my shoulders on the inside and did some damage, had to take a few months off.
Came back after some shoulder rehab and became hyper focused on perfect form. Doing shoulders back and down, lost so much size and strength and figured it was better because my form was better 😐
All these months though, it just didn't seem right.
This will make the difference i was looking for.. thank you 🙏
Nice contradiction, so noob easy 10 and huge back yet shoulder shredder then after rehab you pack shoulders and lost size so going back to noob shedders ...brilliant !
@@Sam-dq7ws
I spent ages doing reps with bad form and gained sick size in my lats until my shoulders melted on the inside.
Then when i tried the second time around "thinking" my form was better, i lost major size on the lats, got some bulk in the upper back but couldn't hit 10 reps, closer to 5 or 6 with perfect form.
Starting from scratch again now 🤣
@@spirit_sense Copy, so are you going to unpack shoulders at full droop? Think I will throw less chest at top and just let elbows go to side. I have good developed lats and can squeeze them independently from shoulders.
also this guy Connor is sharp and maybe a bit more than Jeff C a athlean x
@@Sam-dq7ws Jeff C is the man like tbf, maybe i just missed something he said. If he hasn't said it yet, It's hard to be perfect. There's so much sick content there 👌
I was doing pullup without retracted scapula and did not manage to target lats, instead my romboids got damaged, with retracted scapula and medium range of motion, I manage to get better lats and no more joint pain ( i will not go pec to bar up and full arm down)
This it true follow natural movement and juat become stronger great video
You can do pullups many different ways. If you want to keep your scaps retracted your top position will be more chest to bar in a row like position instead of the example here where the top position has the scaps retracted at the top and the chin over the bar.
But this is the most optimal way, specially for people with shoulder impingement and other injuries.
@@galesx95 Optimal way to prevent shoulder injuries for some people who are prone to it? Yes. But like @adamjaffe1712 said, retracted scapulas (active hang) help the body mimic the row-like position, hence the better stimulation for back & lat muscles. For more information, I have never encounter shoulder injuries of any sort by doing pull-up this way.
I watched a rock climber go through a grip strength workout that involved a lot of holding at different points of a hang. It was striking how different his elbow position and shoulder and back movement was than what I've seen and been taught from trainers on the pull up bar my whole life. It was much more like this, with the elbows flaring in front and the back "open."
So this did make pull-ups feel way better on my shoulders but I’m still confused sense there are 10 times as many videos contradicting this method. Also when I do DIPS I put elbows inward, bring shoulders back and down and it feels way better that way. I know they’re two completely different movements still interesting though. Also I don’t puff my chest out and I keep back and pelvis in line for pull-ups and dips. Definitely helped me a lot with shoulder pain but still can’t figure out if this is subjective because of all the other guys teaching the opposite
What about the rounded shoulders in the top end of the movement? It seems widely accepted that the proper form is to have your shoulders back throughout the entire movement without rounding your shoulders
Why does everyone say to move the scapula back and down to better activate the lats?
Maybe cuz it works lol
Do you have a video on judge what proper posture is supposed to look like? Like an all encompassing video from head to toes but then you link the how to fix videos in the description?
I squeeze everything I can because my shoulders tend to elevate during pull ups. What can I do? I need to do better.
Please make a video on costochondritis
A propose beef with Aaron from Squat University. 😆
What about if you’re trying to get your chest to hit the bar? Is that not a wise goal?
Probably not unless you truly have the mobility for that or you probably just start compensating and arching your back to get there
You pack shoulders to protect cuff not the other way around.
Could you analyze more calisthenics movements?
I never tend to understand when instructors use all the skeleton structures
They *love* to do that. Loses me almost every time.
I'm watching this at just the right time, as I work on getting to 1 pull-up.
I can attest to this video i injured my right shoulder by retracting my scapula. Lesson learned!
what about his grip position? holding on 4 fingers , absolutely destroying all connections to the elbow which can lead to tennis elbow and etc
Wow I have been using scapula back and down for years (so much YT advice recommends this). My numbers went up but often ended up injured and back to square one. Last year started doing calisthenics and with volume screwed up my body. I now have costochondritis and golfers elbow and probably all linked to this scapular issue… anyone have any thoughts on how I can undo this…?
Seek a PT and orthopedic
First of all thank you for all your very usefull videos. When I'm doing Pull-Up My right shoulder in starting position is weak and I feel discomfort (pain) and also shoulder looks higher and right lat wider during pull up until i get on top position where i can pull it down with my lower trap. In video i see kinda my posterior and lateral deltoid are relaxing when my elbow joint is at 90 degree (right shoulder muscle bump is disappears). and also It has limited internal rotation. I am doing lots of mobility-corrective wxercises engaging infraspinatus but nothing helps. :((( and maybe you will record something about elbow tendonidis 🙏🏻
Is it ok though to squeeze your shoulder blades at the top of the movement? Doesn't that increase the ROM (you naturally pull yourself a little higher) and strengthen the traps and rhomboids more?
I’m not surprised that the advice here is shocking everyone, as every other source on this matter proclaims that retracting the scapula is the safest and most efficient way to perform a pull-up.
However, I’ve been working towards a strict chest-to-bar pull-up for the last three weeks, and made the discovery that all the advice regarding how to achieve this goal is largely incorrect. I tried all of the ancillary exercises they recommended, and none of them replicated the movement pattern, or directly strengthened the muscles used to perform the exercise.
I chose to watch videos of people doing the chest-to-bar pull-up, and reverse engineer the exercises I would require.
It worked. Within three weeks, I’m now able to fully lock-off chest-to-bar, and slowly lower to full tension.
In other words, a lot of the exercise advice out there isn’t correct.
Regarding the content of the video, what do you think about the scap pull exercice? which is taught by almost every calisthenic instructor out there
Isn't this basically a hollow body pull-up?
what about when you are doing just doing the "active hangs" exercise? When I'm just doing hanging exercises, I like to do the pre-pull
Squat university has a video on pull ups and if not mistaken he does that 🤯
Thanks ❤
Aren't you COMPLETELY differing from all others? I am really CONFUSED.
Ok. This makes sense to me. I’ve got problems with chin ups. Shoulder just gets stuck. Underhand is way easier
Hi! Do you have any solution for the knees which are facing and XO shaped legs. I suffer from these problems and want you to help me 😊
use a spoon to carefully remove the legs
It makes sense. But why does everyone else say to do the back “back and down”? Does it just make it easier?
More of a masochisting thing 🤔
It probably comes from powerlifting where the goal is to move as much weight as possible. “Back and down” = more stability = greater potential of force output.
Just years of misinformation. I learned this in the past too and i thought i was helping people.
"Does it make it easier?" Not at all, who knows how this came in to fashion.
You know actually...If those muscles create stability then maybe they should be braced before pull ups idk
My shoulders come up when i do pull ups, i cant stop it'
@unionfuerza looking at my last video my left comes up more. Especially when doing weighted pullups
Now do one for push ups😅🧐pls?
Hey connor i have been exhaling thru my side abs right before i pull down with this exercise to prevent rib flare. Is that a good thing to do or not?
you are right!
Do not over do it. If ur rib flare is not causing u issues, dont fix it. If u try to overfix ur ribflare, u will end up building a negative movement pattern of collapsing ur ribcage whenever u flex ur abs
Hi, does someone know how we can use Connor s private sessions?
If doing this on the lat pull down machine (cable) is the feet position the same since you’re seated?
i heard a similar criticism for the bench press, is it true?
or perhaps a push up is a better comparison to this analogy
Yes on the way down you want to retract but on the way up you want to push and protract for the full range of motion, you can check Eugene teo on bench press for hypertrophy
No just do whatever feels good for you and stop listening to whatever the contrarians preach 😂. Everything on the opposite end of the spectrum is demonized so you just gotta feel what works for you.
At the end of the day those are just CUES for a more comfortable/safe setup, going to the extreme ie. Pinching ur shoulder blades together REALLY HARD for the ENTIRETY of the press, or FULLY PROTRACTING at the top of the press are both equally unnatural and harmful
When i pull up, my right shoulder is shrugging up at the top of the move and even a bit on the way down. I found that depressing the shoulderblades down helped but it prevents me from feeling the lats since i overly focus on the low traps. Any advice on how to fix this shrugging? And where does it come from? Thanks a lot
Sounds like you might have a weak and or inactive lat on the right side and you compensate by shrugging your right trap. A lot of ppl tend to shrug when doing pull ups or lat pull downs because the load is too much for their lats to handle. The solution would be to use a lighter weight, or when doing pull ups using a band for assistance. If you're not feeling your lats during the exercise chances are you're not using them as much as you should. Try to really focus on bringing your elbows down towards your opposite back pocket. You'll also need to have your shoulders retracted as much as possible. I can feel my lats by just doing this movement without any weight at all.
Let me know if it helped :)
@@MickeJ97 Thank you for taking the time to respond. I will test it on my next workout
@Unown65 No worries! This is my passion so I love to help :)
How about “scap pull up”?
Could you make a video with pectus excavatum exercises to do at home and at the gym?
He already did.
this pull up mistake is killing your gains! buy my cookbook!
Great !
Maybe one the source of pain in ly left soulder comvine with lateral imbalance with this shoulder a bit higher. Although I'm focusing on retraction only to start and impulse the movement but often lettind down the tension when chin come iver the bar and at the bottom down of the movement
Yes but hes still pulling it down and back as he pulls up, right? He doesnt just freeze them there.
Ywap, that's the aim to have the full scapula movement throughout the movement while allowing the shoulder to be in a better posituin at beginning of the movement
But then u run the risk of pulling up with a rounded shoulder 😂😂😂
Honestly ur vids are good. But now ur just trying to be a contrarian. U encourage people to not initiate with back snd down, which will cause people to pull rounded shoulders. Cant believe a professional like you overlooked such a simple and commonly faced issue
If you don’t start back and down it doesn’t mean that you are starting front and up. There is a thing called “neutrality”.
@@nexnexusnex most people have rounded shoulders. Their "neutral" posture is rounded. So if u cue them to not retract, itll be a disaster
@@fsfs2778 your thoughts are interesting and logical. But there is something that is missing.
If you have rounded shoulder you won’t fix them by pulling them back, that’s orientation.
In fact you fix them by the motion of the sternum via diaphragm breathing and by restoring the normal spinal curve via parasympathetic.
@@fsfs2778 don’t get me wrong. If people have rounded shoulder, during a row or a pull they should focus on achieving neutrality.
@@nexnexusnex that sternum lift only sorta fixes the rounding and not forward position that often accompanies it. Hence if u cue in this order: chest up > shoulders back n down, then it solves it pretty much. Demonizing a certain cue is a no-go unless u wanna attract views. Every practitioner knows not all cues work for everyone
meh
😩😩🫶🏾
I am not understanding this. Practically every calisthenics video I have seen about pull ups they always emphasize BACK and DOWN. This is something I have never been able to do, and I know that sounds weird. I have never been able to do, what I think, is a pull up with any decent form. Even IF I manage to do a pull up, I cannot start from a dead hang or active hang position so I end up having a slight bend in my elbows. If my elbows are fully locked at the bottom of the pull up then its pretty much game over. For years I have had a shoulder impingement issue and with different people having different stages of issues, there is no one size fits all method to allowing YOU, yourself, to do a pull up. I am getting very frustrated how every video will tell you something different. I have been trying calisthenics for months and still cannot do proper pull ups or push ups.
EDIT:
With my 'apparent' shoulder impingement, and not worrying about the back and down aspect, solely concentrating, like he says, with your elbows along plane of motion, I am able to do a couple chin ups and im starting shoulder width pull ups. Minus my slight popping and cracking of my old joints, I feel no pain, no strain! Absolutely magnificent! Now all I gotta focus on is strength, but to go from absolutely ZERO chin ups and pull ups, to a set of each, I am so happy with that progress! It can be done people!
Mr. Conor, I applaud you.
90% of Calisthenics people don’t have any anatomy/physio etc background and just recycle what they’ve heard from someone else.
Try neutral grip pull ups. Also, don't retract scapula back and down during pull ups, but do separate sets of just scrap pull ups by themselves as well