Cookie | Duration | Description |
---|---|---|
cookielawinfo-checkbox-analytics | 11 months | This cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics". |
cookielawinfo-checkbox-functional | 11 months | The cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional". |
cookielawinfo-checkbox-necessary | 11 months | This cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary". |
cookielawinfo-checkbox-others | 11 months | This cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other. |
cookielawinfo-checkbox-performance | 11 months | This cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance". |
viewed_cookie_policy | 11 months | The cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data. |
28 Comments
🪐 𝗢𝗨𝗥 𝗣𝗥𝗢𝗚𝗥𝗔𝗠𝗦 ➜ http://www.saturnomovement.com
About this post…👇
🚨Disclaimer: NOTHING wrong with flexing the spine during pull ups. Especially if you do it intentionally (hollow pull ups). This is mainly for beginners who cant keep a natural spine extension and with that their shoulders move forward. I am not advocading full retraction either, but shoulders shoulders at least stay neutral for a safe pulling pattern.
❌ The “mistake” is simply to round the spine as we approach the top of the pull up.
While rounding the spine is not inherently a bad technique (we have hollow pull ups for a reason), this is usually combined with shoulders going forward (protraction)
In short: flexing the spine is not the issue, but the shoulder position is, and the more we round we more the shoulders will want to hunch forward.
On the other hand, the more we extend the spine the easier time we will have doing proper scapula retraction. That said, this usually requires way more strength to perform.
✅ Here are a few solutions…
1. Awareness: many of you could simply correct this with the right feedback. “Open the chest” and allow the spine to arch. Keep a strong depression and send the shoulders back as you pull up. Full retraction IS NOT necessary, but intending to do so can be beneficial for some.
2. Strength: some are simply not strong enough to do this technique so compensations happen. Apply the feedback mentioned and see if you can keep the spine extended and shoulders back. If not, get stronger!
3. Rowing: rows are often skipped by many but it’s one of the greatest exercises to improve scapular retraction. If you round during your 1st rep, you should be eating a ton of rows. If you round after 5-7r, simply add rows as a complementary exercise to your pull up/chin up work.
4. Top Holds: adding isometrics on top position can help you feel what the movement is like and build strength in that range. You can do pause reps and perform your normal sets with 1-2sec stop at the top of each rep, OR add 1-2 sets of 10-30sec hold at the end of your working sets.
That’s pretty much it family! Only you know if it’s a matter of practice (awareness), a matter of regressing the movement (more rows), a matter of adding specific work (top holds), or simply getting stronger.
I hope you found value in this post.
Questions down bellow!
I appreciate you.
With Love,
Gabo
Wait can beginners even do pull UPS?
Дернулся как будто в очече вставили)
My beginner pull-up mistake is not getting over the bar!
Don't use sholders thets over
Its natural for beginners not to perfect the posture you all idiot. Their muscles were not yet develop. As soon as they build muscles on the specific part they working their body would know the right position because they already have enough strength to do it. The video is not for beginner. Pull ups for beginner should start from the basic way. Thats what you should be showing.
Back be looking like Walmart incredible hulk toys from Mattel
I think that both will have results but ok
Bro has the demon back
Ни хера не понял, но было интересно!
Bring your chest to the bar. Dont pull to get your shoulders over it.
We never take a minute to acknowledge how many muscles are in action even just to complete a single task such as walking. Now imagine how much more are needed to do a single pull.
То есть, если мышцы максимально продуктивно тянут тело вверх к перекладине, это значит не правильно, а когда ты сам себе усложняешь задачу дополнительными движениями, это значит правильно… 🤔 Fucking logic
И в чем разница, не вижу особой разницы
Nononononooooohahahahahaa
Insane 🔥🗿
Thanks!
bro iam having shoulder pain after doing pull ups , why is that?
لما اعرف اعمله الاول ابقى اشوف الصح من الغلط
great short. these are rarely this informative.
What is the name of this song?!
Dumb video
разницы нет
He's back look like a transformer but fails on its transformation
Bass music 🎵🎵🎶…needed for pull ups 🤔
1.7m views for this 5 seconds of useless trash 😅
Scalula Depress
Mi primo be la chica que le gusta procede a partirse la esparda