❌ Beginner Pull Up Mistake (P2)

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About this post…👇
⭐️ Check Part 1 👉🏽 • ❌ Beginner Pull Up Mis...
This is a follow up from a previous post where I attempted to explain a particular pull up “mistake”. However, I honestly failed to do a proper demonstration of the “incorrect” version so I believe it deserve some clarification to avoid misleading information. Let’s make it in Q&A format…
💭 Is rounding the spine wrong?
No, it is not. However, when this is happening unintentionally due to lack of strength, it can be a problem.
💭 Why is it a “problem”?
Most beginners already have a hard time feeling their back. If they can’t keep a semi-extended or neutral spine on top position, they are lacking strength and it’s a compensation. Period.
Also, rounding the spine at the top is usually accompanied by protraction and elevation of the shoulders, which is not the safest position for them.
💭 What about hollow pull ups?
Hollow pull ups is not a progression I’d ever recommend to a beginner. They are way better of working with a neutral spine or better yet, the arch version. This will ensure they learn how to use their posterior chain properly and put the shoulders in a safe position to pull from.
Hollow pull ups is simply a pull up keeping the anterior chain engaged (abs mainly). When we do a hollow pull up we intentionally round the spine, which is totally different from the compensation mentioned above.
💭 What about weighted pull ups?
For those lifting heavy weights, their spine will round as they approach the top. But those lifting heavy weights have gone through years of training (hopefully) and they are aware of this compensation. They know when the position is safe, and when the position is compromised. A beginner doesn’t know this.
💭 What about hybrid Pull Ups?
Hybrid pull ups refers to arching on the way up and rounding as tou finsih the pull up (similar to the demostratiom of the first clip) Again, done intentionally has its place, but not something I would prescribe to beginners.
In short: I was trying to point out a very common compensation among beginners which could potentially lead to lack of progress and/or shoulder pain. I apologize for not making this more clear on my previous post. If this “mistake” resonates with your current situation, make sure to check part 1 where I gave several recommendations to fix it. And any additional questions, leave them bellow 👇🏽
Keep improving
Keep exploring
Keep learning
With Love,
Gabo

[@SaturnoMovement]

📲 Download the NEW ‘𝐒𝐚𝐭𝐮𝐫𝐧𝐨 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭’ APP on PlayStore or AppStore. More about this post...👇 ⭐️ Check Part 1 👉🏽 kzbin.infoKismDjoT11Y?feature=share This is a follow up from a previous post where I attempted to explain a particular pull up “mistake”. However, I honestly failed to do a proper demonstration of the “incorrect” version so I believe it deserve some clarification to avoid misleading information. Let’s make it in Q&A format… 💭 Is rounding the spine wrong? No, it is not. However, when this is happening unintentionally due to lack of strength, it can be a problem. 💭 Why is it a “problem”? Most beginners already have a hard time feeling their back. If they can’t keep a semi-extended or neutral spine on top position, they are lacking strength and it’s a compensation. Period. Also, rounding the spine at the top is usually accompanied by protraction and elevation of the shoulders, which is not the safest position for them. 💭 What about hollow pull ups? Hollow pull ups is not a progression I’d ever recommend to a beginner. They are way better of working with a neutral spine or better yet, the arch version. This will ensure they learn how to use their posterior chain properly and put the shoulders in a safe position to pull from. Hollow pull ups is simply a pull up keeping the anterior chain engaged (abs mainly). When we do a hollow pull up we intentionally round the spine, which is totally different from the compensation mentioned above. 💭 What about weighted pull ups? For those lifting heavy weights, their spine will round as they approach the top. But those lifting heavy weights have gone through years of training (hopefully) and they are aware of this compensation. They know when the position is safe, and when the position is compromised. A beginner doesn’t know this. 💭 What about hybrid Pull Ups? Hybrid pull ups refers to arching on the way up and rounding as tou finsih the pull up (similar to the demostratiom of the first clip) Again, done intentionally has its place, but not something I would prescribe to beginners. In short: I was trying to point out a very common compensation among beginners which could potentially lead to lack of progress and/or shoulder pain. I apologize for not making this more clear on my previous post. If this “mistake” resonates with your current situation, make sure to check part 1 where I gave several recommendations to fix it. And any additional questions, leave them bellow 👇🏽 Keep improving Keep exploring Keep learning With Love, Gabo

[@--rajsingh9355]

Meaning do whatever but know what is going on be aware of everything

[@iansimon6964]

Very good clarification, thank you 🙏🏽

[@orlandochavez8288]

In spanish please 🙏

[@User94827Z.]

What type of pull-up would you recommend to a beginner?

[@chad9222]

@@orlandochavez8288google translate moment

[@hatubadhan405]

What he’s describing is the difference between pull-ups with scapular retraction vs. pull-ups with scapular protection. Both variations are correct and safe; they just have different applications. I.e., pull-ups with protection (the pull-up with his feet in front of the bar) tend to be used by gymnasts as it allows you to get your chin higher above the bar while also creating a more arching body path around the bar (making the transition in moves like the muscle up much easier). Vs. Pull-ups with scapular retraction (the pull-up variation where your feet are “dragging” behind you) are really good for things like weighted pull-ups because it allows for much greater overall engagement of the back muscles. Both are great exercises that should both be trained. Love the content 🔥🔥

[@Reddekej]

👍🗿

[@kleyversb8866]

Respect 🫡

[@LanNguyen-hi4qs]

Protraction…

[@chief5640]

Thanks for the info!

[@drumsholto1773]

Yeah I too felt both are correct just a bit different applications may be... Got confused for a bit about what is so wrong😅

[@sldenn5303]

It is amazing to see how much control and muscle awareness he has. He is able to conscientiously do the wrong form then the right form. #longtermgoals! 🥰

[@SaturnoMovement]

Thank you 🙏 the practice goes on. - Gala

[@fabiusrubius1701]

He nicely said that we don't see any difference brother!

[@heavenlyrvllc8078]

Who says fully relaxing then pulling is wrong? Wouldn't that be considered full range of motion?

[@railgungd]

@@heavenlyrvllc8078yeah its called hybrid pull ups, mixing hollow pull ups and arched pull ups

[@AT.micah_12]

​@@heavenlyrvllc8078there's nothing wrong actually it is just a different technique used, both is great !!

[@gaborfarago2268]

Hey lads, focus on inverted rows as well and there'll be no problem with pull ups. On channel Gymnastics Method you can find videos about both rows and pull ups.

[@SaturnoMovement]

Our brother Adam Godrosi from Gymnastics Method has great content 👏 - Gala

[@jackshih2262]

Yeah , two types of pull up train the different muscle, both are good

[@моизакладки-е2о]

Ну и где этот канал?

[@kamui7789]

Activating the scapula and seeing you actually initialize it just made me realize a whole different playing field 🤯 booomvwoooshhhhhhhh 💥

[@indhumathiindhumathi6056]

You earned a new subscriber

[@thatlumberjack]

To me, they look exactly the same, except you start with your head back in the first one, and start with your head forward in the second one.

[@logologicx]

I think its for back posture

[@joshwongwai3532]

Look at his lats activate on the second one. The first doesn't have it so the bodies using more of the upper back.

[@geteducatedyoufool4563]

To everyone here, the point is he is 'retracting his scapula' in the second one where he doesn't in the first. I.e he's putting his shoulders back and down before he starts the pull up

[@orangorang1239]

@@joshwongwai3532 thanks man i dont realize it before reading this

[@gkim6834]

Me too😅😅😅

[@WORKOUT_Dalmatia101]

Saturno is truly BEAST

[@jimmycamacho7724]

Thanx for keep inspiring rookies like me 😊Priceless information about technique and quite didactic examples, I’m just starting with this, but I’m a 47 Cali-dummy. Regards and respect to y’all.

[@SaturnoMovement]

Respect for having the discipline to continue your fitness journey! - Gala

[@amyp9010]

Hi Jimmy,I'm 47 n I'm from California too .I loved in watsonville ,it's ,15 min from the beach,burn in Santa Cruz.i moved to Utah when I was 9 ,stayed in Utah for a May b z CC iuole yrs.then moved back to Vacaville ,Cali n lived there til I was 16 n the. We moved back to highland it where we stand til my 20s . I have moved around a lot since .staying g Utah though..​working on my vcore..too..I don't see the results been doing them w a body rubber band ..I can go a few w out the band. @@SaturnoMovement

[@SadulloKhadjibayev]

That's the most aesthetic back I have ever seen.🔥

[@JCBMG]

I applaud these calisthenic people. Wouldnt catch me doing pull-ups 2 years ago but my back was great because deadlifts. Now I try doing pull-ups and can barely get 3 reps at a time💀

[@eren1206]

If your back was great you would be able to do more reps unless you’re huge

[@JCBMG]

For me personally I feel my lats were my biggest attribute when it came to muscle development. I never was into pull-ups but I was deadlifting 405 conventional at 180lbs. I had trouble doing pull-ups because it’s a total different exercise…..You also see professional bodybuilders not able to do powerlifting weight. Size doesn’t equal performance. Doesn’t matter how big my back was if I wasn’t into pull-ups I’m not going to be good at pull-ups😂 but good try trying to disproof the size of my back and my inability to do a high rep range of pull-ups? You must have a lot of time

[@eren1206]

@@JCBMG what do you mean I must have a lot of time u just wrote an essay

[@JCBMG]

@@eren1206 I had to explain myself to a novice lifter lol

[@eren1206]

@@JCBMG you can’t do 3 pull-ups and you call me a novice lifter 💀💀

[@scottmcnichols4885]

that back is insane. Mad dedication!

[@АндрейКуляков]

Мне кажется первый вариант вернее чем второй... Сначала идут лопатки, потом руки, это помогает избежать перенапряжения ромбовидных, трапециевидной, круглых мышц. Второй вариант подходит больше для взрывных подтягиваний, тоже можно, но если первый вариант отточен, если нет, то риск получить травму или миофасциальный мышечный синдром велик.

[@MechaGigan01019]

Another tip: always face your knuckles up

[@Mikusluka]

Bro got that demon back🗿

[@supandiize]

I m a yoga teacher from Bangalore, India .We can understand these nuances only with your kind of physique definitions. Hatsoff bro. 😊

[@SaturnoMovement]

@@supandiize thank you so much! 🙏🏽

[@thealphaintelligenz1405]

I think the first one is good for chin-up pull ups and the other one is much better for muscle ups. I'm not expert in pull ups but i've already tried it both,and they have different resuls though. You should try it first to see how it works. But i like this kind of content when it comes to calisthenics. I'm a beginner in calisthenics and pull ups is the first thing that i have learned and i love doing it.💪🔥💪

[@CalebTheHumbled]

Both of these are fine just pull yourself to the bar and you'll make gains.

[@Chongosaur.]

one reduces injury risk and also more weight on the desired muscle group

[@CalebTheHumbled]

@@Chongosaur. The risk of injury from pull-ups is about 0.000% Seriously no one gets injured from pull-ups. Like ever.

[@Chongosaur.]

@@CalebTheHumbled doing a full body pull up incorrectly (too 1 sided) stunted my training for 2.5 weeks, i'm speaking from experience, not speculation

[@undeadbs6004]

​@@Chongosaur. 1st is scapulla pull up it has it pros and cons

[@viky1354]

​@@CalebTheHumbled i had rhomboid pain in my first month of pull ups

[@vsatyanarayana8444]

I will do 6 push ups 10 squats for every like and Reduce screen time ( Can this comment desreve a like )

[@SzpkRomana]

Lol i see no difference, i got problems with rounding back during pu can you create a short how to repair it?

[@attila2946]

Same hHahhaha

[@maximus6884]

Bull shit chanels

[@gangster2855]

Lower back

[@hehe3986]

It depends on strength that’s it I also have this problem during last reps

[@salvatore5415]

It's not necessary a bad thing

[@araujo3498]

And this was very easy for a beginner to understand too

[@aby4558]

Right time I was thinkin what to do with this unintentional rounding

[@10MinuteMotivation]

Amazing back muscles brah 🔥💪 keep it up

[@golusingh-ss9vk]

Today i got injured while doing chin up.... Anyway nice demonstration 💪🏼💪🏼

[@desertsurfer3095]

Man got a demon back

[@Xheph]

Eyes on his back like Baki Hanma

[@РишатШаймухаметов-д7р]

Не понятно в чем разница

[@agenorzc]

Yup!

[@СерыйЖук-щ2к]

Неправильно, когда он шею изгибает, голову тянет вперёд. А правильно голова, шея, корпус, всё как монолит. Как то так.

[@outdoormaniac8760]

wow, this is interesting to a me/beginner. thanks for the advice

[@dodge111222]

Don't pay attention to these fake trainers from KZbin. Pull up as you feel comfortable

[@user21191]

I read the caption I agree with you being beginner and I suggest to do lot of stretches every morning like yoga it makes spine strong.

[@mannyquintana8074]

Looked the same.

[@StilThenics]

In the first one you arch and round unintentionally and the second one you round your back and activate your core for hollow pull ups

[@Reverse_Shaggy]

bold of you to assume i can do a pull up

[@0909umcia]

Easier said than done

[@JamesPerez-j7b]

Everything is money no matter what I don't care what you say opposite it's the truth Cause not everybody starts out even being able to do a pull up So whatever you can do to build up your strength will eventually work results don't happen overnight

[@watherby29]

I currently can't do either so good for you sir

[@ИванТэ-х6р]

Вот это лопатки! Сила в них, и в трапеции!

[@BaxtibayUtepbergenov]

Your back is crazy

[@epruno3583]

I can pull 60kg plus my bodyweight, but can't understand the beginner mistake this is about...

[@GodorWot122]

Bro is there any difference I don't see any huge difference

[@WeeklyMove]

What a form 👍

[@KanchanDevi-nx1lt]

Bro ur back is like a demon❤

[@Xheph]

When your 'demon back' has to blink some

[@andrewmuller552]

Mmm the only diff is you engaged your lower back/lower lats more on the second rep

[@keithquinton]

Up and towards

[@chilkathaida]

Knuckles pointing to ceiling, see. Solid pulling with back that works well with humorous..

[@Moshie71]

I literally CAN NOT see a difference 🤯👀 Edit: I’ve read the blurb, a-ha I see what you mean…

[@nishantkumar-jc5cd]

Clear the difference

[@Keshav-pv2sf9fd6i]

Look your insane back make my mind blowing. Can't see any difference in 1st and 2nd

[@dominicphillips755]

First pull up only chin over the bar, second one his chest is up to the bar

[@archipiratta]

That back os perfect!!

[@chrisssajin8913]

Lol the only dofference is that you activate your shoulders and locking them backwards to activate lat muscular...

[@jordy700]

First one isn't wrong, only a little bit easier...

[@BOOIZM]

Do both.

[@darshansonar4086]

Honestly, there's no need to make this video This will come over progress Otherwise what's wrong with the first move

[@guitar300k]

If I do round back like this, my muscle will stiff, I prefer open my chest

[@darshansonar4086]

@@guitar300k bro pehle padh toh le kya likha hu They're just trying to explain to maintain the hollow body angle to keep the body not to swing or to move the body in a semi circle form, not straight upside down, which comes by practice There's nothing to do with what you just said Hope you get it✌:-

[@SteveCanDoItToday]

I’ve been doing a 30 day pull up challenge and have been told I’m doing my pull ups wrong but I don’t really see much of a difference

[@bobbobek2098]

People with no knowledge and one year in the gym trying to teach the rest of the world😂😂😂

[@pawpapw....]

Thx brother 😈💪🔱

[@SaturnoMovement]

With love 💙

[@davidpasgoliath2673]

i am agree that the demonstration in video was hard to see... first pull up was no so bad (because you don't lack strenght so its had to fake) You must have show the bad version after a full set when you have no power left ;)

[@osprey5611]

I need to get stronger

[@amyp9010]

I've been doing pull-ups with my rubber bands with my body bands a lot of mornings at least like four mornings a week at the park. And I I don't know I can't tell if I'm doing them wrong or not.

[@StraitjacketFitness]

SATURNO!!

[@ludovic2546]

Désolé,j’ai du mal à voir la différence.

[@Flaban88]

Difference might be that is the last one he is protracting the scapula first and then he pulls.

[@troythemighty3683]

Both will work your back. Just different techniques. No need to put the ❌ for the first one.

[@carolpoulin5450]

Let me learn how to pull up first before I worried about rounding my spine/ shoulders

[@SaturnoMovement]

Learn the correct way and you shouldn't have a problem with rounding in the future 🙌 - Gala

[@tubax926]

@@SaturnoMovement honestly it's hard to get every single part of the movement right when you're just starting out and it takes every ounce of strength just for one or two reps. It's best to first focus on being able to do 4-6 controlled reps without worrying about your form (as long as you're not using momentum), then record yourself and see what you can improve.

[@きたくぼあきこ]

this gets funnier the more I watch it lmao

[@Eastonwest71]

It’s the same damn movement

[@maybachfaded]

Do both

[@mrmomin4606]

I struggle hitting my chest to the bar

[@onlyLOVEinside]

Its not meter ....just do it !!! 😊

[@Iploac]

The back speaks for itself

[@Mystoganne]

It's exactly the same bro lmao

[@terles1265]

Thanks

[@josephbaker5494]

No he can stop and feel the different muscle groups he's using in mid pull up. That's pure control right their.

[@alexeyvasiltsov3078]

Ой, ну прям, до груди. И до подбородка хорошо. 90% людей не будут до груди тянуть. Да этого, в жизни, и не надо.

[@ivananil7657]

Nsh second has more lat engagment

[@andulasis6283]

Well one of those is almost impossible with low bars

[@luqmanulhakim9360]

the first pull up is for BEGINNERS the second pull up is for PROS who knows to fix its pull up when they have complete muscled So if you guys want to do second pull up??? you guys need to do 1st pull up 👍👍👍

[@asimpleloverofallgames9988]

Как обычно один блогер противоречит другому и так дале до бесконечности. Поэтому тренируйтесь не кого не слушайте во время тренировки вы сами почувствуете свои мышцы и найдете свой подход к тренировкам. Самое главное питайтесь как положено. Не кто не родился с гантелями и Турниками!

[@Gully802]

Didn't get any difference you want to show

[@fitnessh2o]

Rocking as always.!!! Subcibe your channel.!!

[@nitingupta626]

I can't do beyond 1, hardly 2 or3

[@karthiKeyan-yk2by]

I prefer the arch back pullups than this , for me arch back is worth it as im only trying to fix my posture and get strength on my back

[@SaturnoMovement]

Personally I also prefer arched back. When I do L-Sit pull-ups, this variation makes more sense. It all depends on your goal 🎯 - Gala

[@supermanandhandsome5470]

ท้านี้เหระถูกต้องเเล้ว

[@sajajith121]

Fail then you get to how to win ,,failure is key 🎉🎉

[@sunshinedaydream911]

I really don't see any difference

[@Will057]

I cant even do 1 😢

[@drakejarol6463]

Where the mistake is?

[@Xavier-wf4vz]

Lead movement with your chest looking directly up will actually help focus on getting your chest up to the bar rather then your chin over it

[@devinm124]

Swinging on monkey bars and rock climbing 🧗‍♀️

[@SaturnoMovement]

Such a good stimulus!

[@abkv44]

Only the rythem changes.

[@pyrohead3166]

You did the same thing

[@waleedisam7635]

What's the difference between one and two?

[@saturnsl21999]

how many hrs do you spend in the gym per day and how many years you have been working out like thos because i want to have a body like that as well

[@jwatt1995]

Just do them palms up !!!

[@aby4558]

There are people who don't round what do u think about it

[@duypham76]

I been doing pullups for over 30 years and i don't see much difference lol

[@enyaliosares4301]

Literally no difference

[@Leslie19-q7m]

Bro its hard to see the difference especially for beginner

[@Vic_P]

same shit

[@Bullinthehouse]

Ya, i do this because the pull up not enough space

[@paproc24]

C’est quoi la différence svp