Scap Pulls - Ensure correct activation before pull ups

[@demon0192]

Thanks for honoring our time

[@Perform360]

Always conscious of peoples time :-)

[@ryuudraco8417]

Straight to the point . No bs. Thank you!

[@Perform360]

Thanks Kyle. Appreciate the feedback

[@winnguyen443]

8 reps 3 sets, trying to get past my forever 4 pull ups. Thanks for the very effective and well done information.

[@Perform360]

Awesome. let's us know when you superseed 5

[@winnguyen443]

@@Perform360 was able to do strict form , 6 arch back pull ups today, twice! I was hoping to get to 10 before my 65th birthday in early November. Lost cause I guess. I only weigh 155 pounds so not like I’m lifting a lot of weight.

[@grey21hunter20]

@@winnguyen443 man said 65th birthday, bloody beast

[@niconine268]

Thankyou that's perfect. Less than a minute to explain & demonstrate this somewhat subtle yet important technique. Didn't know that Also good to see that it's a good warm up for the actual pull up

[@Perform360]

Glad you got something from the video. Yep, we incorporate these in warm up for our programming all the time.

[@ch1n3du3]

Thank you very much for this, very helpful and direct

[@Perform360]

Glad we could help. Let us know how it goes incorporating these into your prep work.

[@colin59cook]

Excellent description. Do you have the rest of the pull up tutorial? Trying to learn. Thanks

[@Perform360]

Thanks for the comment and viewing this video. haven't released on yet, but will do very shortly. If you perform a good 3 sets of controlled 10 then you're well on your way to a strong pull up

[@user-ud1zn5if3p]

This was super useful thanks!

[@chiyaogeneshen2922]

Thanks for teaching this properly. I think too many teach it like a half lever pull

[@Perform360]

Thanks for the comment and glad we're thinking the same re improving pull ups

[@lazyboi7878]

Loved it.🦁🦁

[@Perform360]

thanks for your support

[@dougie-thugie]

This helped me move up 15 to around 30. Now all weighted pull-ups or chin ups

[@Perform360]

this is amazing Mitch. Crushing it

[@ngtutorials2780]

Great vid bro keep it up really helpful

[@Perform360]

you're welcome. Thanks for the positive comment.

[@MrZaqsr]

awesome video

[@Perform360]

Thanks for watching Harry

[@siskfjkfkk]

Thanks!

[@sgundogdu]

Thank you 👍

[@Perform360]

More than welcome. Hope it helps

[@victorbeysmith]

Great vid, thanks a lot. I'm personally experiencing a pinching when attempting this. It feels as if I need to rotate my shoulder inward in order to transition to the pull-up portion. Trying to find an answer to that.

[@Perform360]

Hi Victor. Does sound like you have an impingement. We suggest seeking professional advice as it could lead to something more serious. Without seeing what's happening in your shoulder joint, you could try some anterior delt and pec stretched first then followed by some wall angels (scapula gliding). Then try the scap pulls to see if the shoulder positioning is better.

[@victorbeysmith]

@@Perform360 thanks for taking the time to reply ! Yeah, my shoulder mobility isn't great, so i'm currently working towards fixing that. Professional advice is actually not a bad idea to get some good guidance haha. Thanks !

[@dy4918]

Hi There, I can see the activation visually but still don't understand how to get there. Can you describe the movement and sensation required to get into activated position?

[@Perform360]

Hi David, try to physically pull your body up towards the bar without bending elbows. Generally, there should be approx 2-3 inches of movement if you are coming from the passive hang. If you're have trouble getting this movement in the scapulas try assisting your weight with a band.

[@hosseinmohammadi2800]

Thank you man! I saved this video. I have one question though It seems i have no problem in this part but i never can start bending my elbow! But if i start from a higher ground so my elbow is a little bent, i can do the pull up... Why is that? What should i do to help my muscles get stronger?

[@harambe6972]

Do Australian Pull ups or Negative Pull ups until you're strong enough

[@Perform360]

Sorry that we missed replying to your comment. Try eccentric pull ups in conjunction with the scap pulls. The eccentric phase is the lowering part of the pull up (not the contraction part). So grab some boxes so you're chest is at the height of the pull up bar and control the lowering of your body.

[@Austin90R]

Are you suppose to go into a passive hang between each rep? Or are you suppose to only transition from a passive to an active hang during the first rep and then never transition out of the active hang?

[@Perform360]

We encourage going into passive hang each rep for an extra stretch and creating more movement in the scaps

[@saalik2512]

Does this help for push-ups too?

[@ed-_-7779]

Also don’t forget to remember when training pull movement to have vertical and horizontal movement etc [pull ups vertical] [Australian rows] horizontal and so on.

[@drissee4025]

👍🏽👍🏽👍🏽💪🏼💪🏼💪🏼

[@The-Absolute]

nice info....i have been watching lately many videos which are stressing the importance of "Active hang" that you need to start your pullup from the Active hang where your scapulas are engaged but I wonder how would one can perform a smooth pullup if everytime one has to switch at the bottom of the rep from passive hang to active hang. ...I saw this video kzbin.info/www/bejne/m2WliWyjZcuEiK8 and this guy is phenomenal and seems to be doing all the pullups from dead hang...and he did 100 pullups in a row....what is your advice that all the pullups rep should be done from active hang ?

[@soleilsonira4467]

hey can i do this with under hand grip like a chinup grip ? i cant do over hand my shoulder hurts

[@Perform360]

Absolutely. For most people it's harder on the wrist but can definitely choose a supinated grip

[@BlueGorillaInTheMist]

I tend to flare, as you say not to. What should I focus on to have the correct form?

[@Perform360]

Potentially the lack of shoulder mobility could cause the "flare". Depends also on the amount of flare. A little is ok. Keep the movement minimal to start with until it improves

[@martinu.299]

Why not flare and pull the bar to the chest a bit like rowing? Kind of a different exercise but might be more shoulder friendly for some people…

[@abhisahu5162]

Doing 20 pull up daily build muscle or be harmful???

[@Perform360]

If there is no discomfort in the elbow tendons prior to starting...20 a day shouldn't cause issues.

[@redox3551]

Could this fix rounded shoulders?

[@Perform360]

absolutely will help

[@aks2965]

My shoulder automatically came into passive position when I come down.How can I fix this ?

[@ilikechickennuggetssebee7238]

i dont know 💀💀

[@ilikechickennuggetssebee7238]

but tomorrow i will try that so i see if i can help 👍

[@aks2965]

@@ilikechickennuggetssebee7238 thank you 🤗

[@boblob3509]

Hey gois it’s jaison ere

[@Perform360]

Thanks for the comment Bob

[@manumadrid9454]

Tema de Inma, OK?❤😂

[@jjtmmjjmm2113]

Will this fix scapular winging?

[@Perform360]

Very much so. Building up the mid traps will help them remain in position when performing vertical OH movements.

[@lalalalalalalalalala214]

Let’s go fix together haha

[@CORRADOCAMERONI]

🏳️‍🌈🏳️‍🌈🏳️‍🌈😏👍✌️😋🤤