STOP Doing Pull-Ups Wrong! Fix It With These Exercises

[@RevievsForGR]

It's actually insane how these transform your technique and your back muscles. Whoever has issues with pull ups should give it a try

[@SanjayKumar-fq8ds]

I would give it a try but i dont like the physique that is built with calisthenics(narrow back) instead i prefer v shape body which can only be achieved by weight training

[@hendriktropartz7619]

​@@SanjayKumar-fq8ds are you trolling or just clueless?

[@hendriktropartz7619]

​@@SanjayKumar-fq8ds i dont wanna be insulting but that is literally one of the dumbest things i have ever read in my life

[@foreternity-_-1624]

​@@SanjayKumar-fq8ds huh😂

[@foreternity-_-1624]

​@@hendriktropartz7619frfr

[@DaniloEspana-n8f]

I’ve been struggling with pull-ups for a while. Thanks for breaking it down.

[@NewPlant_]

If there’s one thing I’ve learned about pull ups, it’s that I will always eventually find a new video that tells me I’m still doing them wrong and am missing an additional detail. Hang, brace, pull, control eccentric, hang, brace pull, etc. They’re not complicated, they’re just hard.

[@nyanity]

This!

[@tariqwilliams5493]

That is the right way to learn anything. Try it first and then learn.

[@chokin78]

Even the 'wrong' technic looked fantastic to me

[@jeagerkej3171]

Because they are not wrong, this is a pull up variation called arched pull up, and the “wrong” pull up is just stander pull up, they are equally good in a different way and this guy is talking out of his ahh

[@TheJamtarts1]

@@jeagerkej3171 What are you on? That is not an archer pull-up. It is a chest to bar pull up, which some people believe is a full range of motion pull up. Not many people that do pull-ups are able to do chest to bar pull-ups, the are very difficult

[@jeagerkej3171]

@@TheJamtarts1 I’m actually brain dead, I was thinking “arched” not archer, thanks for correcting me 🙏

[@MultiSuiton]

@@TheJamtarts1you just need extra explosive power to do those; also they are way more tiring

[@TheJamtarts1]

@@MultiSuiton yeah on a good day I can do 6 or 7 on the rings. But I can only do about 3 or so on the bar. They are way harder than regular pull-ups imo and I havnt seen many people that can do them. Most people don't have good enough form with there pull-ups to actually progress. They just essentially get better at "bad" form pull-ups.

[@Abdullah_Chill]

Might be the best video I’ve seen on pull ups. Wow!

[@Russell85]

I just thought the same 👍

[@ReligionAndMaterialismDebunked]

World Of Warcraft? Just Kittens.

[@ReligionAndMaterialismDebunked]

​@@Russell85Yeee. Shalom.

[@SpeedyMaster-mv1ip]

I’ll give this tip a shot and let you know how it goes. Right now, I can manage the standard 2/1 pull-up, but I’ll try this suggestion and see if it makes a difference.

[@Evermelodies]

Thank you so much for this! Usually shorts aren't sincerely helpful, but this is exceptional! I had no idea that there was so much more to the pull-up, it never crossed my mind! You're a hero for this video!

[@dannymiller3905]

You can also achieve this with push-ups. Change the angle of your body either in a incline or decline state combined with different variations of hand positioning. While performing the movements after you are used to the change to range of angle, position your hands closer together or farther apart for more intensity. Invert your palms so that your fingertips are pointed to your toes in push-up position at sternum level in a decline as far stretched as possible for what is comfortable for you and you will feel like there's a fire burning under your shoulder blades and the entire upper portion of your back getting worked to the max. Remember people if you aren't able to "pull" find a way to "push" 😅

[@helvete_ingres4717]

dead hang (shoulders by your ears) -> shoulders fully depressed (down) and retracted (pressed together) -> back down into dead hang

[@paksau1]

Just stop 🛑. If the people are doing pull ups at all....more power to y'all. Great job and keep it up!! These people with their nonsense! Over hand....under hand....get it in the best way you can....keep training, rest...Eat as healthy as you can afford! Let's go

[@m.d.sharpe8892]

Don't be lazy. If there's a better way to do something give it a try before immediately shutting it down

[@jintop9996]

Nahh, you must always be ready to learn. People wont break from good advice.

[@jeperoni7044]

True not gonna lie, the full range at the top does not give any benefit to lat growth given that it is not the most stretched position, making this a waste of time. So I agree with this comment stop this bullshit

[@dutube99]

technique matters. Ask a golf pro. Or anyone who knows what they're doing.

[@MrRazNZ]

Some people don’t wanna be pros. They just wanna get some exercise in. Bottom line is if you’re lifting yourself above the bar you’re training a muscle somewhere and getting stronger. No dude hanging for dear life off a cliff ever said “I better pull myself up, ooooo, but only if I use gOoD tEcHniQuE”

[@JesusNieves-u1v]

These tips are super helpful. I never realized my form was off until now.

[@Ethan_LeTanThanh2k7]

You helped me to do the front lever more perfectly. Thank you sir 👍

[@Red90909]

How high you go depend on how strong you are. In a full rep because with a proper technique you have to get your chin above the bar which is not very far from touching chest but is hard to reach there because it's the end of the full rep, a regular a higher one, like in here to your chest. The first one is not "not a full rep" it's just a bit diffrent excersise. But excresises you showed are very great. If done like you showed can help you get a propel pull up, stronger back, and like you said help with scapule preparation wchich is important in all kind of pull up and many more excersises

[@mtnunicycler]

Really breaking down the specific movements for optimal gains! Thank you!! 💪🏻🤩🎉

[@Skochel]

Great video! Anyways guys, science supports that a perfect pullup and muscular back do not require the chest to touch the bar. After a certain point, you’re losing energy in the musculature that matters, whereas a lengthened partials will engage the lats where it matters

[@elianandres4326]

Good advice, but i don't agree that the chest to bar is the only correct way. As the set advances, you will no longer be able to touch your chest to the bar but will be able to do more repetitions with the "wrong form". That's because touching the chest to bar actually shifts the emphasis to other muscles and when you no longer can do it you aren't fully exhausting the lats which is usually the goal in pull ups.

[@ducphanduy534]

The scapular pull feels so hard, almost like a beginner front level to me without the core engagement. I can't for my life put myself in that position.

[@zod-engineering-welding]

Indeed it is very difficult *at first*, but that is because, like Andry Strong puts it so eloquently "you lack strength!". Do basic scapula shrugs to warm up (5reps/10/reps/10reps), and then progress to the medium- full scapular pull with 2.5lb weights on your ankles shooting for 3-5 reps with 30sec - 1 min rest in between. 2-3 rounds of this for 4 weeks, at least 3x per week, and then try without the ankle weights on week 5 and you're gonna be like "holy sheeeet!!" Thank me later. :)

[@ducphanduy534]

@@zod-engineering-welding I'll thank you now 🤣🤣🫡🫡

[@jordandk3293]

I only weigh 145lb/66kg so it was relatively easy. Bigger dudes gonna have to work harder.

[@zod-engineering-welding]

@@jordandk3293low body fat percentage is of paramount importance. Carrying an extra 30-40lb of fat won't help anyone; I'm saying because that was me at the beginning of 2023. Couldn't do sheet with that much useless weight holding me back. Now down to 150-155, and working out is much more effortless. Down to 11.1% body fat and it has helped tremendously.

[@HUNTER-oi1oj]

​@@jordandk3293 No man I am way more skinny but This shit is really hard currently I am At 49 kg weight range but still it's way Hard to do 8 pull ups and I can do only One rep if I go for another rep my back And shoulders are dead 0 to no strength It feels like you suddenly doubled your weight now I am on my way to increase My pull ups and back strength.

[@dutchrjen]

My problem is the ceiling. I have 8-foot ceilings, and I am over 6 feet tall. When I pullup I can easily crash my head into the ceiling. Even on vacation cruise ship workout rooms or hotel workout rooms still have me crashing into the ceiling. There are no parks nearby with pullup bars and I am not paying $600 plus a year for a gym membership (the gyms near me are insanely crowded and waste lots of time). Winters are long and VERY cold where I am so a pullup bar in my backyard would be unusable for months. I can certainly do pullups down to my chest (and even muscle ups), but I will have to think of some arrangement that makes it possible so I can do these more often. I don't think any pullup that gets your chin over the bar is "wrong." We can only do what we have the equipment for (or if our bodies have injuries etc we have the range of motion for).

[@seema803]

Thank you so much for this knowledge friend. You're so professional in everything you do. I love you. God bless you.

[@nitinkamat6522]

Finally able to do chest to bar reps after seeing your videos 😊

[@KOcomputeBrutish]

Is scapula exercise a form of workout or warm up? If workout, do I need to have the workout done first before advancing to pull ups? I have been doing pull ups forever (10 years) the max I can do is 9.5 reps. Any answer helps.

[@jehorigby8778]

I gotchu These are complimentary exercises, to the *primary* exercise, in this case the pull-up. Currently the most likely reason you aren't advancing is your built in safety system stopping yourself from self-injury. Review fundamental technique. These exercises will first be added to your routine in the context of exercises, to train specific muscles that you've missed and develop control, later in your fitness journey they'll become brief warm-ups. 'Hanging' type, goal is 30 second rep holds, done 5 times. The rest, 10 reps for 3 sets. Weight and loading is to be changed as you would a push-up (decline angle make hard, reverse make easy). SLOWLY build up these exercises, when you feel like you've learnt the movements and your body has had time to grow enough muscle tissue (2-3 weeks with daily training) Once ready add pull ups back into your routine at the end of it, making sure to use a resistance band to assist the movement. Work your way through the bands, until you don't need them AND you are doing full perfect reps

[@antfactor]

Thanks for this. I have DOUBLE-shoulder impingement from an accident - and need to strengthen these muscles, after finally starting PT. I've been in pain for months - even waking me at night, and always in the mornings, etc. It's been terrible. I hope over time I will be able to work my upper body again (and in a more balanced way).

[@andream.464]

Same here! Be careful though… start VERY gradually!

[@JoeHernandez-lp2tw]

Slow is faster. One day at a time and take rest days seriously. Listen to your body. Less is more at first. That's how I fixed my shoulder after messing it up from a bike accident.

[@fabianstoiser6563]

Hi Guys! I have dealt with Shoulder Impingment on both sides for the last 4 Years. Emphasize external rotation excercises and back training. Leave out the chest excercises and also overhead pressung movements and you will soon feel amazing💪

[@t.michaelbodine4341]

Thank you for this!!! I can’t engage my back muscles very well! This helps

[@fabianh2784]

tbh, I dont think that the first technic is bad, it just focuses more on the strech and therefore lats. If you have a strong upper back, and engage it more, you can get higher over the bar. But that also means, that the upper back is taking some tention away from your lats.

[@joelklok3373]

Thank you friend for your advice

[@verstengenericks]

...sheesh I wish I 'd started working on this b4 my sixties 🤪👍 ...

[@benfishst.3166]

Great video! Arent you Hungarian by any chance?🤨 Your accent sounds very familiar.

[@m0nika]

He is! Adam Godrosi

[@dan-us6nk]

beautiful, proportional, natural physique!

[@DanielChong-jh6io]

Very very helpfullll, thankssss,.👍👍👍👍👍👍

[@azureraven4389]

Nice video,for beginers,if you working out for years and not overweight, you can do perfect pull-ups easy.

[@GymnasticsMethod]

Change is always an opportunity

[@renardokafor4021]

Just body weight rows Then partials Then hang scapular things and you’re good. Unless you have terrible mobility

[@bleezer1444]

Interesting about warm up. Thanks a lot !

[@stevenross5859]

Thanks my brah appreciate the tips! I’ve been having issues with the full range of motion! That’s brilliant! Take care god bless!

[@GymnasticsMethod]

No problem 👍

[@gooser__43]

Great 👍 video; very concise!

[@richardm3421]

I (34m) regularly pulled my rhomboids for no reason. It has got a bit better after doing some elbow planks, but those scapular retractions look perfect for building pullup form, which despite doing pullups for years i didnt get full back engagement

[@thecrimsondragon9744]

First video I’ve seen and already subbed 💪😎

[@austinkrause5421]

Thank you I actually need this, I suck at pull ups

[@peterdmaster]

What’s an exercise for clavicle length?

[@Gulnozatoshmirzayeva-q1y]

Buni koʻp qilish mumkinmi?

[@solutionsatob8092]

This will help your benching, bench recovery, and the pain in the shoulders when squatting potentially -

[@Glocklan]

Solid advice

[@dakshinideshbhakt4204]

Sir, How to contact you, and learn everything from scratch.

[@GymnasticsMethod]

It’s a secret :)

[@MediBeom]

How many reps should we do?

[@William1683BT]

Correct me if I’m wrong but If you don’t protract your scapula doesn’t that just mean you’re using less mid and lower traps and rear delts and more lats?

[@mihai.ciorobita]

the fact that i didn't try it before and I actually can do pull ups this way it is insane, how important is te correct technique, thx

[@GymnasticsMethod]

💪

[@jcplayzbee2186]

Can i do this so that my back becomes stronger?

[@gamenigeria]

Pls how many sets and how many reps ?

[@confrariaviking3119]

Very good 😁👍

[@_mariko791]

Do I do them before or after a workout?

[@andychristopher1957]

Doing a few of these before will help as a prep/warmup for pullups. It gets you to feel, and focus on, the muscles you should be engaging for the full exercise. Just don't exhaust yourself with the warmup. I also do a set or two of the hanging shoulder depressions at the end of a session when I'm too fatigued to do any more full pullups.

[@DementedWaffle7]

Should this been done before or after pullups on the same day? Or done separately on a different day from our regular back work out?

[@htimsid]

Now here we have real fitness and a marvellous physique.

[@Willpowered-dude]

Your shoulders look hypnotizing while doing these

[@sudhirtalekar5464]

Very nice.

[@Sorennn94]

That was the cleanest pull ups I've ever seen

[@GymnasticsMethod]

🙏🙏

[@Vates104]

When I was a competitive swimmer many years ago, that exercise (movement) was a major part of my daily training.

[@Paszczywoek]

Yeah buddy 💪 great technique

[@bulletsponge1220]

I don't have the full range anymore bc of the pulled lat in my right side. I still get all these tips in my fyp

[@waterfoker8558]

Amazing clarity ty

[@OmnipotentSaiyan]

These made my back pop like pop rocks

[@BG8950]

Can I do these as warmups before pull routine?

[@maciejokuniewski8546]

The only thing which is different is the changed arm positioning relative to torso. Basically in the frist example forearms are more vertical, it the second elbows are tracking more behind the body rather than down mimicking the rowing action (so you can get closer to the bar). First version is more lat bias. Second version can be argued to be more upper back focused. However due to how the arm is position if the individual is sufficiently strong then elbow/forearm related issues might arise due to the moment arm which acts on elbow joint.

[@Shining_Light]

Finally a comment about his arm positioning.

[@efisgpr]

lat biased* Or lat-biased*

[@kc96pl]

All these comments saying" where ur muscle bro ? " put on some weight, then we can talk " . You don't need big muscles, to be strong. Adam has probably 2x stronger back, than a guy, who does 20-30kg ching above the bar pull up. Anwyay, I see this short went viral, over 1mil views. That's crazy. Chest to bar for life !

[@GamaDaGreat]

Olympic weightlifter/swimmer here (yes I know weird combo, my parents had very different ideas for hobbies) my shoulders are flexible but my traps are over developed and they keep cramping when I do the exercises is it a fitness and adaption thing that will take time or does anyone have any tips?

[@paulburkhart8674]

Das ist schlau. Ich habe die Tage entdeckt was es alleine macht, wenn ich mir vorstelle wie meine Schulterblätter in meine Brust versinken ❤

[@sanjaynl78]

do i have these muscles also ;-)

[@zod-engineering-welding]

these scapula movements are the real deal. They look so basic and so simply, but those little muscles are manipulating almost 100% of your body weight (minus your arm weight). So yea, it's gonna be difficult at first, so you have to build strength without question.

[@dionisiodussart5629]

Excellent. Already seen in other videos, in spanish.

[@mareckies6236]

Good JoB! THX♥

[@Path_to_becoming_HIM]

First time ive been aware that i do pull ups wrong I badly needed this tip. Now I still cant do the proper one

[@TUT2020]

You are a serial killa my Bro lol.

[@sebbosebbo9794]

thx.... great tips ..I try to come back after my left shoulder was impbile near 2 years and no sport...thx..

[@Orionspendulum25]

Thank you!! I never knew this.

[@Under510]

Great post! Thanks for sharing this fix.

[@stevenwelp7165]

Thank you for specific details borne from your priceless decades of daily hard work.

[@juliancollinson8123]

When should i do these? Everytime before the pull ups or on a different day?

[@AmrMohamed-cm4wl]

Great to know this!!

[@PA-qv2dy]

Thanks!

[@Yoshitoshi7]

I dont think it is necessarely a scapula issue for ppl not touching the bar. Could be related to shoulder flexibility, past injuries, thick back muscles which makes it difficult to squeeze scapulas and the list goes on...

[@regular3dguy830]

Step -1 be 10% body fat. You can make your chin up look however you want.

[@epicmonkeydrunk]

Thanks for the progressive movement

[@E8794v]

Good for Steve-O on cleaning up his life. 👏🎉

[@e.j.alcairo8195]

❤ "Rinse and repeat!"

[@cristiankaz2264]

I can't touch the bar even on my first pull up no matter how hard I try but I can do 8 correct ones (no swinging, controlled negative, chin above). Will these help?

[@ltandkholbrook9555]

Stick half a kilo weight in each back pocket...

[@teddyg18]

Would you say focus on one calisthenics goal at a time? I watch your videos and every calisthenics movements has a gazillion stretches. And people only have a finite amount of time in the gym.

[@kevincarney4865]

His training programs only focus on one goal at a time. 30 minutes a day. 2 or 3 times a week.

[@ubelmensch]

Unless you're trying to show off, pick up a few calisthenics movements to incorporate into your program that you can progressively overload (either reps or with extra weight), like pull ups, ring push ups, inverted row, dips. Keep it simple

[@Adrian-nd1og]

How much do you weight 60-70kg? put 20-30kg on back and give me advise.

[@dayz8866]

I’m 120kg not massively fit and do hold excess fat so about 90kg fat free body mass. I’m 32 and have never been able to do pull ups, my PT gave me this same advice about 6 months ago, I worked on this as part of my “warm up” on back/pull days. I can now do 5 good form chest to bar pulls, your body weight is an excuse not to do basic exercises.

[@Dtp2296]

I'm at pullups to sternum, still not full range of motion

[@yoooo790]

Wow, people are inept here, too. Both sets are good.

[@natedowns]

Their's literally nothing wrong with the first pull ups

[@guyw6284]

Will these exercises fix my winged scapula?

[@xix6]

Nice 💪🏻

[@fidarehman627]

What if your arms are too short and you can't touch the bar?

[@LenovoCCP]

Just did the first one and man it burns, thank you for that

[@msstry1]

I have never on purpose done scapula purpose, but yet everytime I've ever done pullups I get chest to bar😅

[@goldy9428]

How do i not swing doing pull ups? I struggled with that...

[@qwerty975]

Then you're doing them fast, probably

[@goldy9428]

@@qwerty975 i feel like in doing them slow. I can't stay stable on the bar i Just swing back and forward, even when im not doing pull ups

[@seiriishi]

@@goldy9428 I would recommend to train your abs if you aren't already. Core training helps you to get stability, this exercise requires for you to not only use the strenght of your back and arms, but also to have your abs contracted so you can keep yourself stable. Practice some abs training, you can also incorporate some glutes exercise as well, having a strong core helps for these exercises and they do make a difference.

[@ce8539]

I shattered my collarbone a few yrs ago and now every upper body movement feels like absolute shit. Oh well life goes on, doin the best i can

[@شایانکریمیبیرگانی]

Its really weird i always have and had the ability to control them but i still don't know what you mean and won't reach my chest

[@Ivoryjudo]

I can do pullups but never feel like i train my scapular,.. strange for me, maybe this helps thx any tips verry wellcome

[@Rhmtsky]

Damn it, he made it looks easy

[@green_building]

This technique is real deal

[@callisto7269]

Beautiful, saving this

[@6891rehpot]

Thank you algorithm