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!

[@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

[@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

[@_booth7992]

@@alternateguy-eg1zp Like as opposed to a supinated or pronated grip :)

[@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

[@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]

👏👏👏🫵👍

[@peterfinfrock270]

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

[@robertkarlsson1960]

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

[@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?

[@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

[@Александър_Ангелов]

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

[@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.

[@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

[@JoeJoe-wp1vv]

​@@SatrrrrrI think he got injured.

[@SuperBen421]

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

[@monotone8788]

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

[@BluegillGreg]

Been doing chin ups and neutral grip hollow body pull ups for years (I'm 67 years old) , now doing wide grip overhand lay-back hangs before work 5 days a week for a month. As I've strengthened this position, I've started to spontaneously pull up a little. Feels really good. I'm going to feel for retraction and depression and take a video to view how my scaps align during the hang and how they realign during the initiation of the movement. Thank you very much.

[@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!

[@bohemiangoose22]

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

[@ryul_daniel]

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

[@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.

[@jae4kj699]

A perfect video as it's back day today!

[@TK-kp4uk]

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

[@eewin8886]

Gotta appreciate the effort of sharing information. Love it man

[@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. ❤

[@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

[@reillyhay7398]

Loving the character work you've started adding in!

[@JohnyRelax]

I just love this channel!

[@andyisamenace]

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

[@jima6545]

I forgot about this movement! Thank you. The timing is fortuitous as well

[@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 ❤

[@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.

[@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!

[@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.

[@balintlosonci3578]

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

[@mrsigmaleon]

Amazing video my bro

[@withboldentreaty]

Keep the hits coming. The history lessons are slapping.

[@FourHorsemen-k2y]

Vince was definitely ahead of his time ⚡️

[@Dragonfly3111]

Simply amazing. Keep the great vids coming.

[@luisgonzalez1935]

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

[@Letsgetit24-7]

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.

[@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!

[@Dtaysh]

This pullup is a FAIRLY advanced version?! MY guy, this is about as hard as a one-armed chinup. lmao.

[@moversodyssey]

Lol. I got stuck at the arch pull up for 6 months before I could do this. When I started doing rows and pulling the bar to my abdomen it helped my progress a lot.

[@0xszander0]

@@moversodyssey Interesting you say that. I tried this exercise and its much easier for me than a standard pullup. Probably because I do a lot of db bent over rows.

[@moversodyssey]

@@0xszander0 When I first tried an arched pull up it was actually because I noticed my son was doing his pull ups that way. Whereas I was doing them hollowed since I was a teenager. At that point I could do hollowed pull ups all the way to my sternum easily, but the first time I tried an arched pull up and couldn't get to the bar. It blew my mind how specific the adaptations were. Took me a while really get my back muscles engaged in a way that allowed me to do them. But now they feel easy. Definitely showed me how different the two types of pull ups are.

[@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.

[@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

[@matswallsten1628]

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

[@AminasRich]

Best workout and fitness channel ❤

[@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!

[@philipfontaine8964]

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

[@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!

[@KayakCampingOffGrid]

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

[@flowmotionshop]

Thank you, just 🙏. This content is gold

[@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!

[@janniso]

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

[@emanfinding2603]

Waiting for this, THank you!

[@ErikPehrsson]

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

[@boopydoopy1342]

love the videos keep it up artstyle is amazing

[@danielmason8574]

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

[@AjkRL]

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

[@Kinganaros]

I love this channel man i find so many solutions

[@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!

[@japastyle2475]

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

[@oldtimeoutlaw]

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

[@DylanHathcock-q1q]

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

[@settingsun1]

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

[@xdopeplayz9545]

Thankyou so much this video really helped complete my workout routine

[@ptrainingbytim]

What an awesome vid brother - God bless you.

[@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.

[@triggap47]

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

[@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

[@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.

[@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

[@batman7008]

Look who decided to finally make a video

[@moversodyssey]

Lol. 🧐 Is this someone i know personally? It sounds like it would be.

[@batman7008]

@ no sir ❤️ you make good videos, I like the suitcase carry and farmer’s carry video but you never released more advanced videos and that made me sad that’s all

[@buenvidanadz1969]

Bro your animations are sick

[@myrpeint8069]

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

[@melchoraslez1689]

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

[@swedishsteelviking]

Awesome, thanks! You make me very inspired

[@revanmoto6261]

Thank you for the information! Can’t wait to try this out

[@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.

[@Exo-riah]

I'll be using this for my weightlifting training

[@YouTubecontent998]

Ok

[@Ricodarealest762]

Ok

[@rupert5066]

Based

[@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!

[@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!

[@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.

[@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!

[@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?

I love this channel ❤

[@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.

[@XTheSpartanX7]

Beautiful work!!!

[@jeankazamer9166]

Been doing this ( just a tad less horizontal ) without knowing it was something , for a few months now.Had both shoulder opened up as well as left bicep reattached and this is the only chinup/pullup variation i can execute without pain ( i use rotating handles so more toward the semi chin up version ) Glad to see confirmation it is a good exercise for all of the back :) 👍👍

[@chdao]

I was just dreaming about doing rows in a knee tucked position on my gym rings. This is probably more of what my body is asking for.

[@heaven_10.9]

So it's a row

[@Ropeaccessexpertmelbourne]

Fucking Legend

[@angeldeleon550]

😂

[@paulf3]

Row row row your body weight

[@daveeh2930]

try it

[@ITech2005]

Yes and no. Its a row in terms of movement pattern, but muscle recruitment is night and day. More muscles will be recruited to stabilize your body virtually parallel to the bar while simultaneously hanging and fighting against gravity. Ive done plenty of pullups AND rowing, but neither fully works your back like this does. The stabilizing action primes and preactivates so many different muscles that you may have never even felt before in your back.😂 In other words, its a solid COMBINATION of a row and pull up. So its not just a row.(and also not just a pullup)

[@meklitnew]

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

[@blueicer101]

Now I know this guy knows what he's talking about because his training path started with grip strength which most people lack.

[@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

[@pratyushsingh9507]

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

[@krispytoo12]

I will definitely add these to my workouts.

[@akrylix11]

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

[@Rapped.In.Plastic]

Great videos keep em coming 👑

[@dctrex]

This tutorial is excellent!