A Simple Fix For The Most Common Pull-Up Mistake

[@Gree1060]

Your channel should have a million subscribers. It will have a million subscribers.

[@myla6135]

Thanks! Just bought your Isometrics book as well. I've watched a number of your videos on shoulders and shoulder blades. You've really helped me to see what I need to do after an injury. Far more than any PT

[@RedDeltaProject]

Thank you very much for the support and glad I can be helpful. Feel free to reach out anytime if you need help or have [e-mail]

[@michaelblacktree]

Great tip! I like to do an active hang before starting to do reps, to make sure my shoulders are set.

[@tiagopiresabud4154]

I do the same! Nice video!

[@danielvaessen6376]

he's so damn right... i had some golf elbow issues, now that i'm doing pull ups with scapular retraction and good form it's gone!

[@filazkeita2272]

How much time did you stop training to recover? Bc i have the same issue

[@alexgil8984]

Thank you Matt! Today I did two sets that sucked and I could feel they sucked but on the 3rd one did great but didn’t know what I did. This showed me what I need to do! You’re the best!

[@alexgil8984]

Wow, I’ve been doing this now for the last two workouts and no elbow pain and man is my back on fire from the workouts. You = the best! 👍👍👍

[@olotiv]

Great video

[@tomblankinship4750]

Great video Matt! I’m gradually getting over golfers’ elbow. I’ve watched and implemented lots of technique videos and currently only doing neutral grip pull ups. This is a unique tip.

[@alb137je3]

Damn great video Matt. This was one of the simplest and best videos i have seen so far when it comes to pull ups i never thought about making this mistake before the movement.

[@eyetineetee]

Romeo Delta Project is beyond reproach. Thank you Matt

[@wolfydragon4511]

Perfect timing.. I've just started doing weighted chin-ups and pull ups.. And I will definitely try this on Monday when I go down to the gym again..👍💪 Mat.. please do a video on Dip form .. Has I've just started that weighted to.

[@michaelblacktree]

Yeah, when you start adding weight, getting the shoulders set correctly will be even more important. Active hang is your friend!

[@loganchaput6648]

Thank yo so much Matt! This reeeaaaallly helped my pullups and now I feel stronger than ever.

[@jankroeze2626]

2:05 'I am not protracted'. Yes you are ;). Slip of the tongue no doubt, your message is spot on as usual!

[@RedDeltaProject]

Yea, those sorts of things catch me up all the time.

[@agmemon10]

@@RedDeltaProject same thing at 2:45 , I'm assuming?

[@luisleal8683]

Wow now that's definitely a game changer. Thank you so much!

[@RedDeltaProject]

Glad it was helpful!

[@tieoneon5240]

spot on! took me some time to get it right but finally injury free

[@avocado9763]

Technique is everything.

[@marcogomez9071]

absolutely incredible, i had no idea about any of this but i’m pretty sure i was hunched over while doing them for the usual reasons.

[@RedDeltaProject]

Glad to hear this may help you rock on those pull-ups Marco. Simple changes can make a big difference especially when you consider how this can affect you over time.

[@araboooeee]

Well said. Thanks

[@Beutings]

Quality advice with a dash of humour. Excellent content

[@eli9478]

Great advice and this helps with tendonitis issues.

[@russellthompson6079]

never thought about this point, will try it when I go downstairs, thank you, maestro!

[@RedDeltaProject]

You're welcome Russell, happy pulling!

[@juanitopl]

you are the man! thanks

[@mattk4758]

great tip!

[@mattk4758]

And well presented!

[@shopnwoods9901]

Great tip. I'll test this out today. Thanks

[@jkuper221]

What in the actual heck!!! I just tried this on my pullup bar... Night and day difference!! Had NO thought of the rounded shoulders from reaching in front/up of you. You're a wonderful teacher thank you so much

[@RedDeltaProject]

Glad I could help J Kuper! Happy pulling!

[@christianlangfield9303]

2:06 and 2:45 should be *retracted*

[@RedDeltaProject]

Doh! You're right, I can't seem to get those straight for the life of me. I've always had trouble keeping similar things straight

[@TaylorThoughts]

Thanks for the tip!! 😁

[@Joao-ur7ey]

This detail is gold when it comes about not just pullups but push ups as well. Following the CC1 I used to find the first pullup and pushups steps useless before doing this. After I started to retract my shoulder bladers and hold them back, both exercises became more challenging and I was able to feel the muscles more. My elbow and shoulder pain improved a lot too

[@RedDeltaProject]

Big time congrats on exploring how to get more out of the initial steps in CC, it takes a lot of discipline to dig deep into basic exercises like that.

[@moawada]

Just right on time again. 2 months ago my elbow was killing me bcoz of pullups, but after i watched your previous pullup video i started to prepare my mind to squeeze my blades before i pull. One more thing that helped me alot is to look up to the ceiling instead of the wall facing me.

[@eyetineetee]

يسوع المسيح

[@endo9913]

New to your channel. Great stuff! I knew this but I’m sorry to say I don’t know if I do this! I’ll check and report back….thank you.

[@Brynjar1]

Always to the point!

[@ChroniclesofAJ]

good form

[@Thezaxapi]

If I had to sum up a lot of bodyweight training tips as of late, from you and others, it would be this: pay attention to your shoulder blades. But I think it is advice that bears repeating over and over and over and then once or twice more after that. I never paid any attention to my shoulder blades at all. Not in 16 years did I think about what my shoulder blades were doing. Once I began to notice and make them move, it was a game changer. Saw some real changes and more importantly, felt some very real differences. Where I could do 30 push-ups before, that increase in motion and tension, cut my numbers in half! Only temporarily, of course. Keep spreading the good word sir!

[@RedDeltaProject]

Spot on Zach, I was the same way and never put too much attention to them. Now I wish i had

[@goblinknife1465]

U are Paul wade.I buy your 4 book. Very good

[@diegomontalvo9173]

Man i've been strugling with elbow pain and this is gold to me

[@SuperNathan29]

I know right away if my scapula is not retracted it feels like my shoulder is going to tear... it took a couple years to get strong enough to perform them properly

[@shawnjbray]

Thank you for this tip. I've never once been able to do even one pull-up

[@thisisparto]

Okay I was doing this mistake half the time, right when I jumped into the pull-up without hanging first. Thanks!

[@harrisoncancino68]

Amazing! I didn't know you were also a fitness trainer.

[@forthelulz5411]

nice video!

[@anthonymccalla5105]

why cant i feel my shoulder blades retract and my shoulders hurt from pulls like when i pull up sometimes i feel something tearing in my shoulder

[@latenightstorieswnadiamill8057]

amazing tip man, you just saved my elbow

[@Briaaanz]

Yup. I massively screwed up my left arm awhile back by doing pull-ups incorrectly. Bicep started fraying at the shoulder. Two years later, I'm still slowly recovering

[@RedDeltaProject]

Ouch! So sorry to hear about that, but do Hope you're recovering.

[@mr.esmakebelieve3885]

Great! Gonna be more aware TODAY at the gym. Should one aim to start from dead hang at the beginning? Howdy from San Antonio, Texas!

[@MH-jc3uj]

Hi Matt, Is there a difference between retracting the shoulders and retracting the shoulder blades? In this video, you are advising one to keep the SHOULDERS down and back but are the SHOULDER BLADES retracted (pinched back) at the bottom? Or are they retracted as you reach the top? I ask because I've read that if one restricts the blades from moving, it can be harmful. Thank you

[@sharoon95saxena]

Just tried 3 pull-ups as I watched the video, made all the the difference. Thanks Matt,

[@RedDeltaProject]

Sweet, rock on.

[@shyface4955]

Damn I was doing full ROM pull ups for more than a year and couldn't feel it as much , but never had the protracted scapula thanks body

[@Pater_99]

Retraced, no protracted

[@wesleyangel777]

Now I have to try this and make sure that's what I'm doing/not doing. Great tip, Matt. Always appreciate the little things that make so much impact. One question, I know it is best to tense everything to prevent "energy leaks" but wouldn't that be using up more energy to do that instead of focusing on the working muscles and relaxing the lower body? I'm I missing something here? If you or anyone here has the time to answer, I appreciate it. Thanks. Have a great evening.

[@RedDeltaProject]

You're spot on with preventing the energy leaks. But you don't need to create so much tension that it just drains you.

[@fnbmo719]

so i know you said that you should feel the whole back when doing pullups(im working on it). Are my lats being worked if i feel the tension in my midback and spine or do i have to keep practicing tension?

[@RedDeltaProject]

You're on the right track, but right now it may be that your erectors are getting a bit more of the work, but they probably need it at this point. Continue practicing the tension as you can and it will come into the lats in no time.

[@a.schnitzer9325]

Is there a video from you where you explain that protraction in detail?

[@RedDeltaProject]

Not really, but you can get the idea with scapular pull-ups where you just do pull-ups with just moving your shoudlers down and back, sort of like a reverse shrug.

[@a.schnitzer9325]

@@RedDeltaProject Okay, thank you! I tried that today and it was extremely tough 😁!

[@mr.potatohead6138]

Thanks. How about tendonitis in the back of the elbow where triceps attaches?

[@SeebM89]

Is this the same with dips? Should I look forwards that perhaps my shoulders don’t roll forwards?

[@johnbmw550i]

Going to try this tomorrow..............BUT I know I am doing it WRONG after seeing that Video, thanks J

[@elysianmusique]

Great video, friend, just a question. In pullup, we're lifting whole bodyweight, in negative pullups how much percentage of bodyweight are we lifting?

[@RedDeltaProject]

Good question. of course it's still your whole bodyweight, but you're not moving against gravity but with it hence the less tension on the muscles. It deepens on how slowly you drop down. Th slower you go, the more tension will be in your muscles.

[@fousseymonplay9714]

When i do pullups sometimes my right shoulder feels more tense that do i do

[@RedDeltaProject]

That may be a weakness that's being addressed. I would say keep on working as long as there's no pain involved. You may be right on track.

[@anthwilson3142]

I tried this today at the gym and it works. First four chin ups under the belt. Thanks.

[@RedDeltaProject]

Congrats Anth! Rock on!

[@Linkous12]

Matt, I struggle with maintaining scapular retraction between reps, especially at the bottom of the movement. What do you recommend doing to get better at keeping it? Would active hangs for time help? Thanks!

[@angelpapakostas2841]

Hmm I think I pullup like this too 😅 thats why I feel like I worked out my chest more than my back sometimes

[@MAquaJJ]

Is not bad to activate the chest. Watch the last video about pull ups of athleanx

[@keyser_söze23]

@@angelpapakostas2841 Dude, the posterior chain is hips, glutes & to some degree the hams.....just saying

[@Joao-ur7ey]

@@angelpapakostas2841 Me too. For some reason when someone talks about posterior chain I automatically imagine the front of the body and anterior, the back.

[@MichaelJamias]

so just start at the bottom of the bar (or handles, in your case)?

[@jameswoods6385]

Hey Matt,Can you do pushups and pullups when you have a shoulder impingement? Will it make it worse or can it even help remedy it? I hear conflicting opinions wanted to know your opinion based on your experience

[@RedDeltaProject]

Honestly I don't know, but I would say that if you have pain, or feel very unsure about doing them, then you may want to modify them

[@elysianmusique]

Will hanging on the bar affect my recovery? Just hanging, not doing actual pullups. I only do pullups 3 times a week, but if I hang every day will that affect my abiilty to do pullups?

[@neversate]

Hey matt can push ups and pull ups be done 6 days a week upto failure?

[@RedDeltaProject]

Sure! you can do anything you like. The trick is to pay attention to if it's allowing you to be progressive in your training. It's the progression that produces the results

[@thedudeboi6913]

Hey Matt, hope all is well. Question: unfortunately my old doorway pullup bar broke on me, I got a new one coming in the mail but itll be like a week or two. Are there any exercises I switch out for a pull up? Like the bridge?

[@RedDeltaProject]

I would simply look for other places you can do a pull-up or maybe search out a local park that may have a set of bars you can use. In the meantime, things like ab roll-outs and bridge work can also be helpful floor-based ways to keep your back working and limber

[@FellowHuman18]

What if you just start the pullup from a dead hang? Wouldn't that help fix the issue?

[@chrisplayz253]

I believe you should activate your scapula as in a scapula pullups before completing the rest of the pull up motion. I tried doing archer pullups from dead hang before and had a nasty pull on the left side of my lats. When I revisited the movement after the injury had healed somewhat and activated my scapula first the reps just started to flow nicely. Just my take on it tho 👍

[@ilhanovic]

I got one question. Every time I do pull-ups (my max is 5, I know it is nothing fancy) my stomach starts feeling bad and I feel the acid coming up to my throat which makes me stop continuing. Does somebody may know where the issue is? (sorry when my English is not excellent, because it is not my native language)

[@JChillz]

Pull-ups require a lot of muscle tension in your abdominals. Do you experience the same sensation when doing other ab exercises such as knee/leg raises? If so, then flexing your abs may be causing acid reflux.

[@ilhanovic]

@@JChillz makes sense. Yes, I also experience it when I do these ab exercises. Thanks for your help. 👍🏼

[@elysianmusique]

long head of triceps gets worked when I do close grip pullups, this makes it harder to do close grip pushups later (since triceps are tired). What to do?

[@RedDeltaProject]

As it should, not problem, I would jut keep working it as you are now. It will grow stronger and more resilient and no longer be an issue in time.

[@MastahMich]

Dead hang with full stretch on every repetition will recruite more muscle vibers, especially in the triceps and biceps. This is what scientific research shows. It also makes the movement a lot harder.

[@RedDeltaProject]

A full ROM yes, but once you go "dead" you're turning off that tension and once the tension is gone, so is any benefit. So focus more on the ROM and less on the dead and you'll get even more benefit.

[@usedcolouringbook8798]

Today I learned I am NOT making this specific mistake😆

[@iliveinsideyourhouse3943]

Thanks for this now I realized my pull up form is trash

[@extremefitness498]

I use a straight bar so I don’t have to worry about this

[@RedDeltaProject]

This can still apply to the straight bar too. I was only using the neutral handles so the frame of the stand wouldn't get in the way of the shot.

[@chuckleberryflin]

Yikes! It's a good thing kids haven't been watching me do pull ups, I didn't know it could be that disgusting!😆

[@gusjeazer]

What about tactical pullups? You intentionally hunch up on those.

[@tashikrtv6878]

Nice neck bro.

[@RedDeltaProject]

Thanks! I got it at Target. They had a sale.

[@epicwarzonenoobs6336]

Comment for the algorithm..

[@RedDeltaProject]

🙏👊🤘

[@andreadecaria9701]

So less hollow body position

[@RedDeltaProject]

I like to think of it as hollow body from the waist down.

[@BD90..]

I don't know why but for some reason 01:50 amuses me. Maybe I just think it is funny because people make dumb mistakes like this or something.

[@ADAPTATION7]

Well begun is half done.

[@RedDeltaProject]

Amen!

[@peamutbubber]

Doesn't really matter obviously don't hunch over but don't pull your shoulder blade back either both are wrong, the right answer is a neutral scapula

[@LikeVercetti]

Matt look like deputy Rakes from Lawless lolllll

[@gelatoonconsole8960]

Stop holding the book hostage you demon! Let it go already! (Edit, some dude messaged me accusing me of gunning for a freebie 😂. I’ve been a long time subscriber of Matt, I simply just appreciate his work and really wanna get my hands on this book because isometrics are a bit of a grey yet valuable area.

[@RedDeltaProject]

LOL! Always appreciate your attention and humor

[@potential2themax]

So, think of having your biceps covering your ears to start.

[@matriaxpunk]

Why are you saying that your shoulders must be protracted? Your shoulders should be depressed and retracted at the beginning of the movement, not protracted. Anyway, what you are saying isn't entirely correct. And that's because to create and mantain that angle between your arms and the bar that you are talking about, you actually have to retract and depress your scapula, so is pretty much the opposite of what you are saying. Try it. Hang from the bar right underneath it and then try to create that angle by leaning backwards without flexing your arms: your scapula are gonna retract and depress even if you don't want to, there's no other way to generate that angle if you are keeping your arms straight. It's like the beginning of a front lever. The actual problem is that people start to pull when they are right underneath the bar, instead of creating that slight angle first by retracting and depressing the scapula and then pulling.

[@RedDeltaProject]

yea my mistake I can't keep the two straight sometimes. I meant retracted.

[@matriaxpunk]

@@RedDeltaProject yet I still don't get the point you are trying to make. You should create that angle before starting to pull in order to retract your scapula, and yet you are saying that you shouldn't, that you should be right underneath the bar when you start pulling. Am I missing something? Your advice seems to be totally backwards.

[@mxq4k132]

If i were to simplify this : ur pullup shouldn't be done the easy way

[@halfwheelking4327]

Very careless. Misspeaks at least twice by saying “protracted” when he means “retracted”.