Drastically Improve Your Weighted Pull up With 1 EASY Step! | Dominik Sky

[@DominikSky1]

Hey Champions! The Webinar is MOVED onto the next week... Yesterday while sparring I got a rib injury. Still not 100% sure what it is, but the x-ray showed that it's not broken. See you next week... Stay safe!

[@hypo9956]

One needs to have some experience to be able to understand and appreciate the whole importance and depth of your advices. You should be much much more popular and probably will be sooner or later. You've helped personally me a lot and I am very grateful to you for all those videos and priceless tips you keep on sharing with us.

[@yalekohli9554]

So true about dom really is the best for ppl who can understand everything he says. I’m sure he’ll hit a million soon. he’s literally helped me understand so well why I get tennis elbow in my left arm. (Naturally I have small wrists and thin forearms unlike his, weaker left bicep than right and lots of reps as a ‘natural protractor’ when doing pull ups). Although I’m conscious of retracting my back I now need to find somewhere (other than a doorway) where I can get a wider grip so more stress is on my back not arms. Even tho I’ve got a 40kg weighted pull up he makes me realise the levels and how much room for improvement there is. Such an informative video on how to train better and smarter in my case.

[@Omegaphats]

@@yalekohli9554 I got tennis elbow from doing pull ups! Wide grip was just too much for me then later doing side lateral raises. Been off/on for 4 years. Any recommendations or possible link to Dominic's vid that mentions it

[@yalekohli9554]

@@Omegaphats I don’t think he’s done a specific video on it and I was more just trying to point out how adept he is to the callisthenics game with my comment. On the other hand, I’d personally suggest if your experiencing issues with tennis elbow due to pull ups, lessen the volume and frequency your doing, make sure to massage and stretch out your forearms regularly, try to retract more when doing your pull ups. He mentions tennis elbow in this video and expands on what I’ve said so this video should be helpful. (As long as you understand what he’s saying)

[@Omegaphats]

@@yalekohli9554 thanks

[@tony_sw7109]

@@Omegaphats I was experiencing the same problem for at least one year. What helped me get over my injury was replacing my bar pull ups with ring pull ups, only bodyweight. Also a lot of bicep curls- tricep extensions for many reps to further strengthen my arms. It's been a while since i came back to my weighted bar pull ups again.

[@glendizer]

D E P R E S S I O N : ENGAGED ✔️

[@ElvisLifts]

One of the best calisthenics athletes and not just that! Great video as always!

[@nemo_201]

Oh! Another legend!

[@Fitness_Odyssey]

This video is pure gold. Right away i could figure some mistakes that i was making and it all makes sense now. I would always do too slow negatives and lose that stretch reflex at the bottom. Its the main reason i could hardly perform more than 6 reps in a set no matter the weight

[@ranchotv9100]

Best pull up tutorial ever ❤

[@rudcjf53]

It was the most detailed and complete tutorial I've ever found. I love this channel.

[@fredlepage937]

Amazing video as always!

[@TheDarkmining]

This one is really helpful for me. I regard pull ups as my weakness, since they hurt my forearms terribly after a few sets. It seems that I put too much weight on my arms (especially the forearms) instead of my back. I knew it has to do with that, but it clicked as I heard you explain it here. I will incorporate your tipps (wider grip, momentum and full focus on the back) and improve. Thanks mate!!

[@leltraco1983]

Everytime i do a rep there's a place in my head where i can hear "Boom" hahahaha

[@unnaturalatrophy5377]

I have always done it instinctively. Especially for the one arm chin up training. Good to know it's the best method.

[@yannickoostens9440]

The only channel I get notifications from

[@MarincaGheorghe]

I personally don't like the "snake pulling" at the top to go over the bar. You might pull smaller weight with "straight" technique but I like to have same mechanics with or without weights.

[@duckinfinite]

That's actually super helpful, made me finally understand the 1st part of the pullup

[@oliverevilboo]

One of the best video with great essential from an experienced athlete! Straight to the core. Thank you!

[@ryanmaravilla1338]

Great tip. Great information. Great education for the coach.

[@RaphyJmusic]

This video camera/editing makes this video look like a game cut scene, so dope

[@renes.schwaiger]

Thank you for this very important Information. I always had problems to feel my lats during pull ups. I tried nearly everything I could find on the Internet, but nothing worked. Since I do them like in this video, I feel my whole back after just the first set. Thank you very much for that. Absolutly great tips & content 👍🏼💪🏼

[@maxstark142]

This is incredible, thank you

[@politecnico_socratico]

"Sorry ass 20kgs", never have I felt so ashamed of my 10kg wpull ups 😅

[@pmf026]

ahahha ikr))

[@whysoserious8666]

I can do 5 kg.

[@orenchen3823]

Awesome tutorial great explanation 💪💪💪

[@DEMANE_beatss]

@@whysoserious8666same

[@Akbarkhaan_]

20kg is arbitrary standard. Completely dumb. It should be by total bodyweight. I can do a 20kg pull-up, and I'm only 3 months into the gym. Most guys can't even do 2 regular pull-ups. Why? Because they weigh over 200lbs and I weigh 140. Total weight > added weight.

[@rcem4773]

My shoulder mobility sucks. Gotta work in it. Yours seems amazing just by looking at it

[@tarsan555]

Great video, really appreciate the details. I was wondering if you could make another video for details about the weighted dip! Thanks!

[@curtisharolson6643]

Spot on, this is neglected by 95% of people doing pull-ups, good stuff!!

[@jerksquatter]

Trying to get my 25kg pull-up, this vid will definitely help!

[@bharatmotwani9093]

Great knowledge😊

[@fumbducks]

Thank you so much for these videos bro. You've helped me immensely with transitioning into doing more calisthenics

[@calisthenicsform1917]

One of the best videos 💪🏿🔥🙏🏿👌🏿

[@Ruudwardt]

Good stuff. Another way to look at it is the potential power output available from the movement, not unlike jumping or throwing a punch with a fist. Range of motion rules supreme. I see especially bodybuilders struggling with a WPU, it is easy to spot the first clue. They do not use the scapular movement in the bottom - an untapped potential.

[@unforgotable1]

I just tried the trap engagement and wow! It is really a game changer. Thanks Dom.

[@fitnessfilosofie2886]

This is the most helpful information I've heard about pull up thank you bro:)

[@benjaminwetscher9614]

More on weighted calisthenics please 🙏🏼

[@Truestrengthwarrior]

Great advice 🙏

[@Failurefirst123]

Dude i’m from Dallas it’s cool to see that you’re a Luka Doncic fan!

[@dariorox1]

Dominik is slovenian just like doncic

[@richardsolorio5910]

another great video!

[@CosmynRomania]

The King is back 💪💪🤜

[@neoriff5707]

Great video, Could you make an video about triceps and shoulder hypertrophy ?

[@suhashv3678]

Is it better to stay depressed (active hang) at the bottom after each rep or go into a passive hang and re-engage before each rep?

[@leevickers5747]

active hand especiall yfor weighted pull ups passive hang will get you injured.

[@OutrageIsNow]

I like to stay in active hang when I'm doing over 5 reps in a set. If it's sets of 5, I like to reset to a passive hang, go into an active hang then pull. It just helps to remind me to engage my scapula and lats before a pull. I found it helps me maintain solid form that way

[@laszlocziriak4373]

Nice, but I'd like to know how to go more up over the chin ! At least one (I'm overweight)😢

[@smart-ass8518]

Hey! Is that webinar recorded? Or am I too late?

[@Leonidas-eu9bb]

Lower/inner Lat activation (The Lat fibres closer to the sine) is also key. You do this very good.

[@lxxdccvii4805]

You don’t know what you are talking about 😂

[@larrykrakow8927]

Ty

[@andreaslepiane6346]

Can you learn a one arm pull up just by doing weighted pull ups/chin ups?

[@ekie7473]

You need to train one arm pull ups to be able to learn them. Just doing weighted pull ups isnt gonna help as much

[@jasonshih3633]

Oh yeah the stretch reflex def helped my pull up game, I was able to explode much easier, and my reps didnt feel like I was a dehydrated donkey. And the mess up momentum tripped me up for weighted pull ups. When I first started with just 10 lbs, it was okay, but once I got to 25lbs, it started to trip me up.

[@peacefulplaces3634]

Great tips! Thanks again

[@mmitcch]

So starting position should be from death hang? I thought I had to activate my back by doing a scapula pull up before I start a set.. I’m a noob, thanks for the help!

[@ChrisPBacon072]

15:40 recap

[@JulianQ]

could I do neutral grip chin ups instead of the 45 degree angle grip? since I dont have acces to a grip like that, would bicep curls be a good alternative?

[@revengesonata]

Nice tip

[@yuzarsif3586]

Hey Dominik, I don't know if you can see this, but I have a question. How much can be done in the range of 70-75 kg body weight. I'm now 68 kg exactly and I can do +62.5 kg 1 rep. It is 90% bw, can I do %100 or %105 bw? Please help me :)

[@bestlobjagamer348]

Hey listen sometimes i cant put my chin over bar but like my nose gets on same height as it should i still count that ???

[@luchokostov5841]

Hey Dom! Thank you once again for a fantastic video! I just wated to ask something a bit off topic. Last year I got a pair of pull up cannon balls for grip strenght. They were a fantastic tool so I did the most stupid thing and overtrained with them. This caused a carpel tunnel syndrome in my left elbow - the nerve is compressed and It won't go away for a year now. Have you faced any problems like that in the past and do you know how to deal with it without surgery? I can only train my legs now, in order not to put stress on my elbow and It drives me crazy not to be able to try out new stuff that you recommand. Thank you in advance, you are the best man!

[@MrVanhoden]

I'm not him but boulderers all ovee the wrold often times face similar problems. My advice is to start training your forearms but not just the agonist but also the antagonist muscles in your forearms also try inflammation agents like turmuric and garlic and heat treatment.

[@ibrahim_ramzyy]

I have trouble in the top position on weighted pull ups. Any tips. Trying to hit 75kg

[@apotheosis6614]

hi, should you cross your legs during pull ups? whats the difference between legs next to each other vs legs crossed?

[@leevickers5747]

prefer legs together and its better my pull up bars too low so you have to do weighted pull ups wit hyour legs crossed.

[@Bothma13]

soo activate the trap card for maximum gain

[@fit_nkool6361]

Thanks a lot for this information sir I will make sure to apply this Right now I can do 20kg for 1 -2 reps Date 6 may 2021

[@pandrai7411]

Good luck

[@tentrobien807]

what about now?

[@Stonesniperful]

@@tentrobien807 ??

[@leevickers5747]

really stuck on weighted pull ups. Most I have done is 4 reps with a 2second pause with 20kg/45 pound weighted pull up. I just can't seem to get to 5 reps. Done 5 reps with the chin up grip.

[@MrNorth]

I can't recall if you addressed that on the video, but do you recommend that false grip variance for the weighted movement?

[@TheIvan12129]

Do you have some trick for a wdips?

[@TheCoderable]

For hypertrophy like 3x8, 4x8, 5x8, is that tempo you showed in the end okay? Or de go slower on the eccentric?

[@chriswhitley1535]

Question...right now i can do 5x7 with 45lbs. With 3-5min rest in between..when should i add weight? Should i wait til i can do 10 reps with that amount of weight & then jump up 25lbs & then start the process all over again?

[@leevickers5747]

you can probaby add weight now try and so 5 sets of 5 with a heavier weight. Then the next week you could try again with 45lbs and try and get 8 to 10 reps with 45 lbs.

[@zeanzern4396]

💙💪 Hope you're having a great day!

[@RGV2300]

Interesting, i actually thought my pulls and chins were kinda cheaty, just because i tend to use that stretch reflex, or at least i notice i use it when i film myself. It match with an execution cue i heard from one of littlebeastm's videos, which was to think about to explode from the bottom. Well, so i think i will keep doing this, as it is something natural, and as you are reinforcing this techinque to be applied. I do the same in hspu, i reach at moderate pace to the bottom, then 0 seconds hold and boom, it just feels powerful.

[@romdruyan]

Isnt rounding the shoulders forward bad?

[@albertocardenas5164]

Not sure if I understand, first retract scapula and then engange lats?

[@OutrageIsNow]

Retracting the scapula while simultaneously externally rotating the shoulders (trying to bend the bar) will engage the lats. You can try it without a bar. Put one hand on your lat, hold your opposite hand out in front of you, pull your shoulder blade down and corkscrew your arm externally. You should definitely be feeling the lat fire up. Now just do that while hanging from a bar and you'll have a solid pull up 👍

[@wendufeng]

Cracks me up "save your life, pussy." Pull that bar.

[@Lgirtfhdzxfft]

How can I improve the max number of pull ups? Thank you

[@Oruji]

Google "Greasing the groove pull ups." Also, when you want to test your max rep bw pull ups, it usually helps to work up to a few heavy weighted pull ups first, and then drop the weight completely.

[@LinhPhamVietNam]

Dude ! How can you make money while you listed all of your secrets ? much appreciated !

[@gigabuyceps]

I'm interested

[@kwarkoocoxs2153]

Where have you been?

[@GabWorkouts]

I can only do 5kg for 2 im so weak.

[@karlo5967]

Imaš ginekomastiju?

[@Wiizardii]

Quality video as always, Dominik. What is your opinion on Alphadestiny's concurrent philosophy with weighted pullups, are you familiar with it? Basically if you've plateaued and you're on an intermediate or advanced level, you switch grips every week and also do different reps/sets every week. Example; monday week 1: pronated 5x5. Monday week 2: Chinups 3x1 with a weight close to 1RPM.

[@MrVanhoden]

I'm not him but can still try to give you an answer. I don't know the video you're reciting, but I'm an ex-wrestler/boulderer and I actually got up to a more than 60kg+ pull ups. In my experience 30-40kg+ are easily doable with subpar forearm power but any weight over 40kilos added to your body weight requires almost exponentially stronger forearms. Like Dominic explained you really need the stretch reflex, but to use it with higher weight requires stronger forearms as it gets harder and harder for you just to hang with the added weight, but you need to hang with the added weight in a relaxed manner to make use of the stretch reflex, if youre forearms are too weak you will tense up from the beginning, disabling the use of the stretch reflex and in the end resulting in a weaker pull up than you could have. Now you dont need to start bouldering but I advice tor ead a bot into repeaters and hanging protocolls to increase forearm strength. The best analogy are tires, a super car won't run as fast as possible without tires on the same level. It simply won't be able to put its power on the street, the samew happens when your forearms are too weak, you won't be able to apply the back strength you actually have.

[@yassinekhairaoui2468]

I can currently do 6reps with 10KG, will update in the future.

[@michaelsage6487]

How much can you do now ?

[@iSwearToCod]

the guys that say they update never update

[@yassinekhairaoui2468]

lol you are right,because nobody replies to the comments i forget. i can currently do 10 bodyweigt pull ups, unfortunately stopped doing weighted. Need to start again.@@iSwearToCod

[@thequickwit8174]

​@@yassinekhairaoui2468update

[@dailydoseofleftpill3458]

Coincidence, today is my Pull day

[@shalmsardessai5290]

Didn't you once say we absolutely never needed to do weighted pillups🤔🤔 I'm positive you have a video that says something along those lines.

[@drioustb9182]

You don't need it but it definitely helps

[@tappajaav]

There's this thing called "changing your opinion"

[@fsfs2778]

the only thing i have similar to you is not physique but that belt :D

[@florianbarras]

Rock'n'rolla vibe here.

[@ceguerson]

boom

[@davidcooke8005]

My weighted pullup is my fat belly.

[@babyabs2672]

🔥🔥🔥🔥🔥🔥

[@deedd1440]

What did you do as accessory/ secondary exercises?

[@juanojeda7512]

❤

[@Daddy_chill123]

now i see why i stuck @ 15 reps

[@Daddy_chill123]

Lol im still stuck @ 15 pull-ups ..daarrn😑😐

[@leevickers5747]

Does this technique just apply to weighted pull ups or is it for normal pull ups as well.

[@MultiMyNickName]

So basically train for weakness? Great advice, bro? How's about this, train for ACTUAL strength and not just rushing to achieve the result before you are ready? Train FULL RANGE OF MOTION at all times and differentiate between explosive sets and non explosive sets to train the correct balance of muscle fibers. You don't need stretch reflex to do anything, you need type 2 muscle fibers capable of explosive push in enough volume to achieve the result. Trying to rush the start and then pull what are you training, what muscle fibers? twitch, standard? You are wasting sets training them together. If you want twitch muscle fibers then train explosive pulls, if you want slow stable fibers, train slow controlled sets, train both from full range of motion top to bottom and job done. What you are training is how to get injured by using abnormal stretch reflex which is designed ONLY for emergency use and is a technical capacity muscles have, for normal function to supplement the fact you aren't strong enough to just push off fast. If you had the right type 2 muscle balance you wouldn't need to bounce into back flips. What ive learned over years and years of training is how much useless crap people come up with to complicate the very simple art of training the human body. Its very very simple, train what you want to achieve. Both in terms of movement, speed and range, you do that consistently, guess what, youre body will deliver the changes. You want speed, train fast, you want power train low sets with brutal demand, you want to bounce into the air on one leg, then train bouncing into the air on one leg as your primary action. Its not rocket science. People need to learn the simple reality you gain strength in a motion by using that motion consistently, thats all.

[@jonm1365]

I went from that fat kid in 5th grade gym class who strained to do one pullup..to that 45 yr old who can't start his day without them..like them alot.

[@andrijakrsmanovic1519]

Jesi jak ko bik ^^

[@달마-i9x]

👍👍👍

[@en13ve]

why Niko Bellic is talking about Weighted pull up?

[@DimaPulls]

Funny thing. After weighted pull-ups the most tired muscle in my body is me chest xD I usually move my body so far away from a bar + I pull my elbows along my body with narrow grip... Now i'm on +80kg weighted kg 1 rep(73 bodyweight). Maybe i have more potential using some of your tips, thank you, sir.

[@Tomorer]

If everyone had a shed like this :?/

[@carlosdanielibanezbringas867]

I don't know but weighted pull ups work more tour abs than tour lats, My abs área freaking sobre after doing chin UPS with 35 kg

[@aaronalquiza9680]

having long arms and legs, i was only able to hold front levers by the time i was able to pullup with 90lbs/40kgs.

[@ste_fan2126]

How tall are you and heavy are you, because I have a similar pull up but nowhere near full front lever.

[@aaronalquiza9680]

@@ste_fan2126 6feet/183cm, 190lbs/86kg. my wingspan is 72inches/190cm. my lever is definitely a disadvantage. took me almost a year to get to a couple of seconds full front lever hold. aside from heavy pullups and the normal front lever progression, i did icecream makers, scapula pullups, and dragon flags.

[@ste_fan2126]

@@aaronalquiza9680 Thanks. I mean a front lever at the height and weight is most definitely nothing to scoff at. Thanks for the advice and keep it up

[@MichaelBravine1]

Wearing a cross and dropping G’ D’s .. priceless .

[@xPostpunk]

There’s a million pullup bars in that gym lol

[@iSwearToCod]

just came to say LOL at one easy step / 17min vid 😂 cya later

[@WeightedCali]

After watching this video i'm depressed

[@dravikmondal6517]

Fantastic brother. Thank you.