Virtually ALL Back Muscles in 1 Pull Up: The Gironda Pull Up

[@VelhaGuardaTricolor]

4:23 WHY NOT? Why not retract your shoulder blades before you are around 120° into shoulder flexion? Makes no sense and sounds arbitrary.

[@moversodyssey]

Its the way the shoulder is designed. Retracting the scapula with the arms overhead more than 120 degrees prevents upward rotation of the scapula. This puts a lot of pressure on the acromion and can lead to shoulder impingement. Some people have enough space in the joint to get away with this but many do not. So thats it, above 120 degrees the shoulder needs upward rotation and not retraction, and under 120 degrees the shoulder blades can retract without hampering their ability to rotate as needed.

[@SgRecker]

@@moversodyssey What is the shoulder "designed" for?

[@moversodyssey]

@@SgRecker Movement. Ever joint has a predetermined range of motion based off it's shape. The shoulder's design allows some movement without damage and some movement with damage.

[@xdopeplayz9545]

​@@moversodysseyheyyy I have a request... Could u make a video related to hip adduction and abduction? Good exercises are really hard to find, the only videos are related to the machines in gyms

[@SgRecker]

@@moversodyssey The question was what it is specifically "designed" to do, not what it can do, too subjective of an answer to determine what the shoulder can or cannot do. Such comments without evidence only help to generate more misinformation

[@jackmcmullen4794]

The effort, consistency, and conciseness of the videos you make is amazing!!

[@moversodyssey]

I appreciate that, thank you for your comment!

[@Damo20]

I second this 💪 Outstanding content on this channel!

[@trillwill205]

I just watched this, got off the couch and tried on the pullup bar in my house. I felt my sternum crack and relieve tension as I reached peak position. This is a good one.

[@mrsigmaleon]

Cardio guide for combat sports please brotha 🙏🏽 Guys I just came back from the boxing gym, and bag work and sparring was the best

[@petecabrina]

Haven't the Diaz brothers laid down the guide for you? Go start training for triathlons 😄

[@filet-o-fish967]

look at the old champions, all they did was run miles for cardio and they had 10x better cardio than champions today

[@Sultan_____]

​@@filet-o-fish967 bro you should train both aerobic and anaerobic cardio systems

[@Sultan_____]

​@@petecabrina thing with Diaz brothers is that there weren't explosive fighters and used only aerobic capacity. Once their opponents got gassed out Diaz brothers started beating shit out them.

[@giorgiociaravolol1998]

​@@filet-o-fish967 old champions in boxing?

[@anvar8232]

I ACCIDENTALLY discovered this exercise doing pull-ups on overhead bar fence just two weeks ago. With no room to move my head over/between the bars, I tried to move my torso from a vertical to a horizontal position as I pulled up. It gave me such a pump that I have never felt doing pull-ups for more than 20 years! It was a combination of rowing and pulling and a single complete back exercise. The neural grip of the bars had noticeable added benefits as well.

[@cardhanger195]

Thanks for writing this I can’t wait to try it

[@alternateguy-eg1zp]

By "neural" do you mean neutral?

[@FathomFrequency]

I had a similar experience with my pull-up bar I had fitted in a doorway of my hallway. I ended up climbing the hallway wall with my feet and settled horizontally (although It was kind of cheating with feet on the wall) . Great back pump tho!

[@arihano2]

@@alternateguy-eg1zp this one is obvious

[@alternateguy-eg1zp]

@@arihano2 true

[@peterfinfrock270]

That animation was next level!!! Love to see that addition, great video as always ❤

[@dimosthenisg.2924]

I’ve very recently discovered that I could do 3-4 pull ups in a row and I was pretty happy with my current goal of reaching 10. Now I have a goal beyond my original one, and that is to master the Gironda pull up! Thank you

[@DamnThatsFunny308]

Damn bro your goals make me feel like a monster 😂

[@Anom990]

You will reach 10 unbelievably quickly if you are consistent

[@DamnThatsFunny308]

@@Anom990 BIG FAX

[@robertkarlsson1960]

You keep coming up with gold. Im gonna try this one.

[@jawadoumar]

I was very fatty, weak and lazy, trained with this channel for 4 months. I've already got 2 packs visible, very agile body, lower blood pressure, visibly lower body fat and good muscle tone. Got my Medical and Physical reports and my doctor said, " What is this magic!!" because I've improved so much. Thank you guys. I'll make sure to post my progress after one year and comment on a video that day.

[@moversodyssey]

I'm glad to hear it's all helped so much! It's I hoped for the channel, best of luck on the rest of your journey!

[@Dragonfly3111]

That's so cool

[@smack9516]

👏👏👏🫵👍

[@Александър_Ангелов]

Man, that's the video I need, I'm doing pull ups and I needed something more interesting, thank you!!!!

[@monotone8788]

i’m taking kinesiology and also doing calisthenics; my first time coming across your channel and i love your style. subscribed

[@Rory626]

You're right that bodyweight rows are hugely underappreciated. Gymnastics Method talks about this on his channel all the time

[@GrGal]

They aren’t that easy either, they have an image of being cardio-endurance exercise of gazillion reps or something, but they are much more taxing than push-ups for example. They are about 150% of your pull ups rep count.

[@redpilldredd9907]

I gotta start doing them. Im glad we can all come together and shar knowledge to be better. 💪💪💪💪​@@GrGal

[@Rory626]

@@GrGal 💯 You're absolutely correct

[@geraldfriend256]

Yeah I used to diss em cuz they are easier than chins/ pulls but then I tried em.. whole different angle of course and not that easy. Try doing them upside down knees tucked no foot support.. now they are HARDER than chins/ pullups

[@dhruvsingh9]

You channel is a gift to many people.. I found your channel accidentally and it has benefitted me extremely.. My running has improved.. My shoulder problems are solved.. Man you are doing a fantastic service... God bless you man.. Loads of love and blessing to you for your success. I share your channel to anyone who asks for advice. ❤❤

[@moversodyssey]

It's great to hear that its been so helpful. It's what I hoped for when I first started it. Thank you for your comment and for sharing the channel with others!

[@SuperBen421]

I have a lot of respect for your mastery over drawing anatomy. Always look forward to your uploads

[@realverse]

10 years of calisthenics and never heard of the Gironda's 😅 Can't wait to try, thanks !

[@Satrrrrr]

Update pls

[@StoicIntellectual]

Update yourself lazy boi

[@mrknarf4438]

The drawings and animations looks so great! And they help a lot with the content!

[@jstr808]

As I have gotten older, I have used Vince's teachings more and more. His 8X8 with 15sec rest has helped my triceps stay healthy and still get hypertrophy. Bicep curls using his method erased elbow pain, and I can totally see how this will benefit me and my wife, too. Thank you for keeping his teachings alive.

[@bohemiangoose22]

I really love how thorough you are with your explanations on the movement patterns. Thanks for the info!

[@GitsDon]

By far the best calisthenics coach online, appreciate your knowledge helped me in gaining strength without being jerked, by just following some of your teachings here.

[@NeoArmstrongJetArmstrongCannon]

I've been loving the active arch hang or the perfect hang from your other video, so this is a great follow-up video.

[@Tomaszeks]

After watching your previous video, I was doing "perfect hang" and was wondering about pullup from that position. So, you talked about my question exactly in this video. Thanks!

[@tysonsavage]

Great video. I love this variation. I've done arch back pull-ups before, and switched to them as my default with bands when I was trying to rehab myself. But I am now using rings exclusively (can't see myself ever switching back to bar!), and found myself naturally doing this pull-up variation as a progression when moving from passive to active hang to pullup. Something about the rings allow fantastic freedom of movement for my shoulders and grip. Delighted I've seen your video, as I'll make it a much more conscious exercise now.

[@bilbo_gamez6195]

I had a bunk bed as a kid and used to do bodyweight rows all the time. I loved it. Gonna start doing em again I think

[@hyperionsama]

Bro 4:20 that animation is clean 🙌 for not being real life’s that’s basically as good as it gets. Mad props to whoever & however it was made by

[@moversodyssey]

Thank you, I'm glad you enjoyed it! I'm trying to learn to animate, it's just a long process. But hoping I get quicker at it in time. Felt it's what the channel needed next to keep improving.

[@sapato7w7]

​@@moversodysseyKeep it up man we are getting insane knowledge from you and for that you got all of our support and love ❤

[@ryanf591]

Your audio sounds SO much better in this video versus other videos.

[@moversodyssey]

Got a new audio set up finally. It's been a long time coming. Going to keep upgrading the channel one thing at a time.

[@nekopop8159]

@@moversodysseyYour channel helps me and gives me insights on how to be physically healthy

[@garydharnia2915]

What a brilliant channel you have.. I'm just amazed. Good bless you, sir.

[@blackreaper2343]

you are the reason i bought gymnastic rings and you are the reason im about to buy kettle bells needless to say i have learned A LOT from you as i only train calisthenics

[@japastyle2475]

I accidentally found this variation and have been doing it. So this video validated my intuition!!! Thank you for this video!!!

[@reillyhay7398]

Loving the character work you've started adding in!

[@andyisamenace]

I love your content, man. It's the perfect amount of information, and you do a great job at keeping it interesting.

[@highflystereo2124]

As a climber i've started doing weighted (around waist/ 30kg) pullups and my body arched by itself while pulling, later that year ive noticed front lever gains. I was able to hold it for a 3-4 secs, pretty epic for a 193cm in min 30s that was never able to hold it more than half a sec. For a record i can do 5 to 8 static muscle ups easily, hang on a rolling bar one min while doing pullups. But this arched position really unlocked that front lever contraction. Cant wait to try girondas 🥶🤯. Im so glad ive found this chanell, awesome work bro. New follower here, sending love from croatia. ❤

[@ryul_daniel]

Not only is this content memorable and well made I can see this dude replying to comments Good stuff!

[@tobstar241]

Will definitely do this to help my front lever gains. Sounds good to add some variation and bang for buck exercise when time saving!

[@balintlosonci3578]

Yes, this is the king of pullups! My second is behind the neck and 3rd is commando.

[@DylanHathcock-q1q]

Integrated this exercise into my routine last night. Shoulders still sore this morning. Thank you so much for the knowledge 🙏

[@herculesrockefeller8969]

Nice to see a Jack Lalanne quote. He was the first person on TV to have an exercise show, back in the late fifties I think. He used to do crazy stunts like pull locomotives, pull boats while swimming, etc. His name was synonymous with health and fitness for decades, but he is seldom mentioned now. I think he died at 96, only because he thought he could exercise his way out of an illness, instead of going to the doctor. Keep up the great work!

[@tomhenderson6673]

And wife Elaine Lalanne is still going strong at 98!

[@JohnyRelax]

I just love this channel!

[@BiBi-BaBy-Boo]

Wow! The Gironda Pull up 💫 Thank you. I needed to add this to my arsenal. My main area of focus is to build strength in my back and shoulders. This is perfect.

[@xdopeplayz9545]

Thankyou so much this video really helped complete my workout routine

[@OmegaSoypreme]

Thank you for the rec, youtube algorithm! 😂 This looks very interesting. Of course I'm nowhere near this kind of thing anymore. Gotten very lazy with pullups over the last couple of years. But this is a good motivator. I want to get to the gym right now!

[@moversodyssey]

Best of luck!

[@TK-kp4uk]

This is my favorit page over all social media. Thanks for your dedication to make good videos

[@KayakCampingOffGrid]

Subscribed... I'll need to try this video when I get home tomorrow! Thanks!

[@philipfontaine8964]

I plan to try on the rings and bar. Thanks for the good video!

[@triggap47]

Thank you for your videos. I just embarked on a calisthenics journey

[@Ralfscho]

I do arched back pull ups and have seen Gironda pull ups, wasn't aware of the name though. Great edit and vid. Thx

[@luisgonzalez1935]

Good job Mover's Odyssey keep up the good work!

[@AjkRL]

Another amazing video as i just finished with pull training, Amazing! Definitely going to add this to the next session!

[@janniso]

Great content and delivery i like your style, The perfect hang has been amazing for my shoulder strength, will definitely try this one!

[@a.l.alexander3668]

Pull-ups are my favorite exercise and I often get tendinitis in the elbow, so thank you for the tip. I will implement it.

[@jae4kj699]

A perfect video as it's back day today!

[@matswallsten1628]

Great video once more! Thank you. Really resonate with your training

[@spacebum]

I was invested in this as it said it was a good exercise for people with shoulder injuries. Then it described the bottom of the movement which is the dead hang. That’s where my shoulder hurts the most, so I’m back to square one.

[@moversodyssey]

I usually see dead hang pain in labrum tears or proximal bicep tendonitis. You can always start this from an active hang by using a bar thats short enough and see how it makes you feel. Though if you do have a tear or tendonitis you may want to scale down the intensity for awhile anyway. Maybe even look into adding isometrics and controlled articular rotations. Best of luck

[@calicookstunes6530]

Wow, I just started doing my pull ups this way as they were getting easier. I've seeing much more improvement in both strength and hypertrophy. Didn't even know it had a name so thanks for sharing this. Oh, and the production is insane mate!

[@Dragonfly3111]

Simply amazing. Keep the great vids coming.

[@DavideT144]

This is an excellent instructional video, which concisely explains the benefits and compares it to other styles of pull-ups -

[@AdventureThroughLife]

A.I. comment.

[@danielmason8574]

Excellent. I recently strained a forearm from routine pull-ups and was warmed up, too.

[@ErikPehrsson]

Going to the gym in a bit and giving this exercise a try! Thanks!

[@jffaust]

I just want to say that your channel is really precious. I am fascinated by movement, and I'm sure I'll keep watching these videos for the rest of my life.

[@oldtimeoutlaw]

I definitely do plan on trying these pull ups, thank you for this awesome workout. Peace

[@dctrex]

This tutorial is excellent!

[@emanfinding2603]

Waiting for this, THank you!

[@ptrainingbytim]

What an awesome vid brother - God bless you.

[@mrsigmaleon]

Amazing video my bro

[@boopydoopy1342]

love the videos keep it up artstyle is amazing

[@flowmotionshop]

Thank you, just 🙏. This content is gold

[@FourHorsemen-k2y]

Vince was definitely ahead of his time ⚡️

[@melchoraslez1689]

Nice one Since you mentioned elbow tendinitis, a video about rehabilitation for medial and lateral elbow tendinitis would be great!

[@Jazzman-bj9fq]

Yup, I can confirm this one is a winner... Thirty years ago when I was weight training at my 'prime' (if there ever was one) I learned about this movement. Develops an amazing back thickness and strength (not so much for the lat width in my case). Egyptian bodybuilder Mohamed El Makkawy I believe did this exercise as well and his back was amazing. If ya'll don't know who he is and you're into bodybuilding, look him up, you won't be sorry!

[@AminasRich]

Best workout and fitness channel ❤

[@myrpeint8069]

J’ai decouvert cet exercice par coincidence recemment Vraiment tres efficace et je sens le changement rapidement

[@pfcaraujo]

OH WOW. I’ve been wondering where my elbow pain comes from. I can rock out 20 pull ups and rarely stretch my forearms. I need to do that more!! Thank you. This is life changing

[@Bjorn_R]

Lol I have more or less been doing this on pulldowns, because I felt more lat activation this way and it felt better on my shoulders. Didnt know it already existed, Good knowledge never gets old!

[@withboldentreaty]

Keep the hits coming. The history lessons are slapping.

[@swedishsteelviking]

Awesome, thanks! You make me very inspired

[@Kinganaros]

I love this channel man i find so many solutions

[@georgienchev770]

This is an amazing video! It would be awesome if we can have front lever build up video, focusing on abdominal strength building.

[@moversodyssey]

Noted!

[@meklitnew]

Swan hang , I used to do….I will definitely do Gironde pull ups…with parallel bars…❤ your videos

[@solarroller09]

What a beautiful sensible powerful channel😊❤

[@akrylix11]

This is absolutely wicked. Pumped to see if I can manage a single rep

[@tlxreed]

Well, that's cool. I've been doing active hangs for some weeks now, as doing straight pull-ups didn't really fix my shoulders; at least, I've got a persistent twinge in one. I do some ring work pulls similar to your beginning stage, so I will try this technique on the pull-up bar and see how that works with my shoulders.Thanks for the excellent presentation.

[@tomvondeek]

oh, nice variation... next spring i hope i will be able to do some pullups. since you mentioned wrist health, i started doing rice bucket workouts - i like it because its very meditative, feels nice (the sensation itself), and is doable while watching youtube =) could you do a video on rice bucket training?

[@Exo-riah]

I'll be using this for my weightlifting training

[@YouTubecontent998]

Ok

[@Ricodarealest762]

Ok

[@rupert5066]

Based

[@motoz30]

doing these w/ a neutral grip was more effective for me than doing them pronated. adding a weight vest was the game changer. do them 1-2x p/wk for a couple months & watch what happens. great vid. gironda's view on dips/dip bars is also worth a look into.

[@michaelmercier6633]

Use to do them on the rings and high bar when I was in gymnastics. I'm seventy-six now but I can still do twenty-five chin-ups. I'm glad I saw this I will try it tomorrow and add it to my workout. Thank you.

[@XTheSpartanX7]

Beautiful work!!!

[@pratyushsingh9507]

I never skip ads when I watch your videos.GOTTA SUPPORT YOU IN ALL WAYS BRO

[@leandro6194]

Excelent! Thank you for this video!

[@astroman0500]

This is quickly becoming one of my favorite fitness channels and so, when I watched this video when it came out I decided to give the gironda pull ups a go. Yesterday was my first time trying them and yes, they are great! I've never been super good at pull ups but I was surprisingly able to crank out a few sets of a few reps of them. I know I still have to clean up my form, because they were probably not optimal. Suffice to say, today I'm feeling some very nice doms all over my back from yesterday's workout. But one funny thing happened. After two sets I started to feel a funny sensation in one of my buttocks, almost like a very slight sciatica pain, and then I realized that as I was doing the exercise and allowing my spine to bend as the movement demands it, I was getting this same sensation mid exercise. After finishing with it, the "pain" went away in its own. But that was weird to say the least. What can I do to fix this? 🤔

[@moversodyssey]

Glad you're enjoying the channel! Sounds like you're getting a pinched nerve somewhere, likely in the lumbar spine. I would try to activate the abdominals while you do this exercise to take pressure off the lumbar spine. They don't have to be activated a crazy amount, just enough to support the spine. It may also be coming directly from the sciatic nerve getting pinched as well. If that's the case it would likely be from a tight piriformis. You could do a few good elevated pigeon stretches ahead of time and see if that helps. Best of luck!

[@mohamedsakka2338]

dude, I fucking love you! I started jump rope everyday since 2 months when i first saw your video, my stamina improved so much and i can now do more of my deadlifts with max power. seriously Thanks!

[@krispytoo12]

I will definitely add these to my workouts.

[@ViníciusPrado-m8o]

Great animation!

[@kwfuller5848]

previously doing a lot of hallow hang pull ups in my training but have recently been focusing on Barbell compounds and a couple pull and push plate loaded machines, been thinking i should be doing more pull ups and front levers again. i will be working on these as i can clearly see benifits. great video

[@Ruudwardt]

Very nice illustrations. All pullups are great. This one more or less would replace rows.

[@settingsun1]

Love your videos, feels like I am looking at a ancient scroll

[@brucefrye2292]

I remember Vince! Been doing the lower ones already, I'll try the close grip next! I'm 71, and still willin to keep on movin 😊

I love this channel ❤

[@Lexmorningstarnz]

Please do the sled push (and reverse push)

[@TexasTough1836]

Thank you. I needed that

[@andrewlemay2491]

This is such a good video ❤

[@sirgibson2054]

This guy is sick. The drawings make it unbeatable. Are you not entertained… are you not enamored!