What Everyone Gets Wrong About Scapular Pulls!

Scapular pulls and arching scapular pulls are a foundational exercise for pulling strength, yet most people regurgitate the wrong info in regards to cueing these correctly! Watch this video and you’ll understand the PROPER action better than most!
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[@bluenequ]

Thank God, I was feeling that I am missing something. Anatomy and kinesiology, I am hungry for that knowledge.

[@bluenequ]

Thank you so much. I was not able to do active hang and now it is passive hang > active hang > row.

[@Exodus26.13Pi]

Solid details

[@AntranikDotOrg]

Glad you appreciate it!

[@erich031985]

Antranik, thank you for all these videos! I've been working on the Reddit BWF routine for a while now, and this detail (active hang vs. arching hang) has confused me up to this point. I agree, the "retract the shoulders" cueing really confuses matters. Thanks for clearing it up! I've improved my fitness quite a bit over the past few years using resources from the internet. Among all the content, your videos have been some of the most helpful and enjoyable to watch, thanks again!

[@AntranikDotOrg]

Aww, that's so awesome to read, thank you, and I'm glad I can help!

[@romanc9411]

This video is coming on perfect time for me, I have a decent level in most of intermediate calisthenic mouvements, but still personally struggle about PROPER pull up technique. Missing these few inches to just touch the bar with the chest every rep while focusing on Scapular movement (got a right shoulder weird impingement, not really hurting, but the shoulder doesn't feel in the right place). Can maintain a nice straddle and one leg front lever, but I don't seem to have enough strength (mobility maybe?) to reach those few inches... Anyway, thank you Antranik, you gave me all the knowledge (i.e., focus on the form) I needed to start 2 years ago and experiment calisthenics.

[@AntranikDotOrg]

Two things: 1) Focus on full range (chest to bar/rings) during rows (trying to pull the elbows back behind you as much as possible. 2) And when doing pullups, do a strong scapular pull then pull EXPLOSIVELY to help you get as high as possible and then hold the top of the position for 3 seconds before going down, and that will help strengthen your weak-part.

[@romanc9411]

@@AntranikDotOrg Thanks for the reply, I made some research right after your video and I'll go back to train pull ups and rows on my rings to get that full range movement + explosively (my current "homemade" pull up bar is quite wide) Hope too see a muscle beach video soon, I love the relax ambiance of these videos!

[@mortsnerd5100]

I’ve been doing scap pulls and I thought I was doing them wrong because I was using shoulder extension, which seemed to come naturally for me. This makes me feel better.

[@johnsmith-jg2xz]

Very well explained man!

[@Nuno_N]

Another great explanation from Antranick Dog. Thank you.

[@tigertensing]

Thanks very much for this detailed explanation. The !xtension is what I was not getting. I'm working on it now and I'm improving. Good video.

[@AntranikDotOrg]

Glad it helped!

[@mb5970]

Very thorough explanation. It's all great exercises I think. I combine them. Mostly the regular scapular pulls for warming up, shifting my weight from left to right, then to top it off 1 or 2 arching scapular pulls. In the beginning it was very hard, now I enjoy it. Gives a sense of freedom being able to control those movements. Great video as always, many thanks.

[@AntranikDotOrg]

Thank you as well! Scapular pullups are great... also, check out hanging scapular rolls! kzbin.info/www/bejne/nIO0kqisja-AbtE

[@jeffjkeys]

Excellent explanation! Thanks!!!

[@AntranikDotOrg]

Glad it was helpful!

[@HassanAli-ps6rm]

if my elbows bend slightly is it okay or not? am i cheating with biceps?

[@AntranikDotOrg]

Slight bend is NOT acceptable for this exercise. Yes you will be cheating with biceps if you do. The problem with bending the elbows is that the movement doesn't get isolated to the scapulae/shoulder blades anymore.

[@HassanAli-ps6rm]

@@AntranikDotOrg thank you sir, will scale back down the reps focusing on form, any advice to keep elbows locked out? because naturally the next step is the pull so by regressing the progression it's affecting my form for scapular pulls as well. I want to progress to hanging scapular circles and also with the dips bar scapular dip circles, building and mastering the most basic first. All this before even doing any pull up sets. Now I I can do 2 pull up but can't train it meaningfully enough at volume. So I really thank you for your videos, I drop back to work on the smaller things first.

[@AntranikDotOrg]

Squeeze the shit out of your triceps. Good work on mapping out the journey, scap circles are amazing. @@HassanAli-ps6rm

[@HassanAli-ps6rm]

@@AntranikDotOrg Hi, i fixed the elbow bending but I have other worries now. I use a pronated grip but although by elbow doesn't bend it feels like it twists from pronated going to supinated, like how you're supposed to supinate the biceps and elbows during pushups, like press down against floor and twist the biceps forward. Is this correct? sorry if my terms are not right english is not first language and i don't know the terms used so I describe the best of my ability. Thank you so much for your time.

[@ha-qg2ug]

Is it safe to perform vaksh vikasak dand? People often say that its bad to perform push ups with elbows flared, but this push up is performed exactly like that. So what do you think about this vaksh vikasak dand push up, and should it be performed?

[@AntranikDotOrg]

Yea there's really no reason to do it that way.

[@Deuce7Off]

Awesome explanation that answered a lot of my questions. If you have poor thoracic extension I'm guessing doing the arched one would solve a lot of problems?

[@AntranikDotOrg]

It's a super-active version of achieving thoracic extension, meaning it requires a lot of strength. But yes it can help. However, I would add these 2 passive stretches to increase t-extension: 1. Using a foam roller: kzbin.info/www/bejne/mnmulGStl5ucm6c 2. Using a chair: kzbin.info/www/bejne/Y3fTaot6d9tme6M

[@nikhil92kaul]

Ido is a god

[@michaelnavarro9856]

Very cool!

[@richardkern112]

This is incredibly helpful

[@AntranikDotOrg]

Glad you found it useful!

[@spankler]

The legend. Thanks, Antranik.