The Best Way To Do Pull Ups For A Wide Back (Optimal Training Technique)
Vložit
- čas přidán 15. 05. 2024
- The smartest way to do pull ups for a wide back...
Get my Back Hypertrophy Program 30% off this week only:
‣ jeffnippard.com/backhypertrop...
Watch more Technique Tuesday videos:
‣ • Technique Tuesday
-------------------------------
Check out what my amazing sponsors have to offer:
▹ MASS (Monthly Research Review)
‣
‣ Only $25/month (pre-paid yearly)
▹ PEScience Supplements
‣ www.PEScience.com/discount/jeff
‣ Use discount code JEFF to save $$
▹ RISE Training Gear and Sportwear
‣ rise.ca/jeff
‣ Use discount code JEFF to save 10%
▹ Body-Analyser Weight and Bodyfat % Scale
‣ vitagoods.com/jefffit
‣ Use the above link to save 60% off!
-------------------------------
Follow me on social media:
Instagram ‣ / jeffnippard
Facebook ‣ / jeffnippard
Twitter ‣ / jeffnippard
Podcast ‣ The Jeff Nippard Podcast on iTunes and Stitcher
-------------------------------
SOURCES:
Scientific References:
www.researchgate.net/publicat...
www.ncbi.nlm.nih.gov/pubmed/2...
If you're eager to learn more about proper technique, I recommend subscribing to the 3DMJ Lifting Library:
‣ www.3dmjvault.com/courses/lif...
Filmed at Body and Soul Gym in Kelowna, BC - my favourite 24 hr gym in the Okanagan!
‣ www.bodyandsoulkelowna.com/
Intro Music:
‣ Ryan Little: • Ryan Little - sunkisse...
Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3
Rashaun's CZcams:
‣ / @rashaunr5777
-------------------------------
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
-------------------------------
Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. - Zábava
Happy New Year everyone! My top goal for 2019 is to read 50 books... what's your #1 goal? Anyway timestamps are below as usual. Enjoy!
0:17 - Target muscles and joint actions
0:50 - Why is the pull up SO good?
1:34 - How heavy? How many reps?
2:35 - Setting up the pull up
3:00 - What grip is best?
4:13 - Execution of the pull up and training cues
5:44 - Common Errors
7:50 - 30% discount on my Back Hypertrophy Program! (jeffnippard.com/backhypertrophyprogram)
To get a 300lb bench and to give up cows milk and switch to goat/sheep milk
Jeff Nippard hey Jeff! What books would you say are must reads?
Great video as well. It's important to mention that not everybody will be able to do chinups (supinated grip) because of the unnatural wrist position and valgus at the elbow because of their anatomy. Some gyms have angled chinup handles which could work though
Jeff Nippard Goal it to read 30 books and hit 225lb bench for three. Keep up the quality work Jeff. I really look up to you and your friends. You deserve all the success that’s coming your way.
To win my first Bodybuilding show. Any recommendations?
When he said he had 28 more technique tuesdays planned I got goosebumps
So blessed!
When is forearm curl week planned?
Please squat one next
Update. He did all 28 more
You need help
I've been doing pull-ups for almost 4 months now. I could never feel my lats much, it was all in my forearms and biceps. I tried the cue of pulling the bar apart as you go up and I felt an amazing contraction in my lats. Thank you Jeff.
I'm having that issue right now , I can pull my body up with my arms but not my lats at all smh .
I've had this issue for years
@@gregvaldez1269 try this cue or you can try to arch your back more while doing pull-ups or you can try assisted pull-ups with bands or the machine in the gym to develop strength and mind muscle connection then start doing bodyweight pull-ups. All these have helped me.
Imma try this
I gonna try that and see if I can smash my record of 22 clean pull ups.
Each time "bro-Jeff" shows up on screen, I have a laugh.
brister61 he’s the best part besides learning
Lmao at the Invisible Lat Syndrome walk after the common errors
Gabe Nakano except his lats aren’t invisible 😳
@@teferra444 so that's proof that you can have wide thick lats and not have your arms sticking out like a bum
Cheating on you with Bro Jeff 😂😝🥰
Stephanie Buttermore What if shes not joking...
Them be fighting words.
@@renato5384 hahah i know, i was not serious since athlean is the opposite of a bro
Yea Bro Jeff got that mad confidence. Especially that walk. haha
Dr. Buttermore; Waiting for your new year video. What's up you slacking? =)
All we really need from CZcams is Jeff Nippard and Jeff Cavaliere.
Everything else is redundant
Morfeus what if those two would collab?😏
JLethic oh boy that would be epic!
Guessing you haven't seen calesthenics movement or fitness FAQs
#DP #DAMIENPATRICK #CAVALIERE #NIPPARD
Calisthenics movement baby
It's great to see the pullup so early in this series! It is a very highly valued exercise that is often overlooked in videos by large CZcamsrs
No better way to start the new year, other than a technique Tuesday vid
These videos are extremely well done
thank you!
Watching you over a year now. You still present the most clear and concise videos on multiple subjects without the obnoxious false personalities to try and relate to subscribers. The love of fitness and the need to share valid information comes through in each video. Thanks keep them coming!
Yo! The smartest/well-versed my in the business. I always enjoy learning something new from these videos, Jeff. Much love.
thanks bro. appreciate it
I've been going to the gym for almost 2 months(from skinny-fat to fat then now im not sure but i feel stronger and leaner) and yes it was so difficult for me to even do 2 pull ups at first. so i just keep progressive overload for my back using the lat pulldown, deadlift, seated cable row. and i finally did it yesterday. I did 5 reps for 3sets yesterday. That feeling of achieving your goals is just fantastic.
P/s that's just my back routine. I do target all body parts. just that pull ups is always my number 1 enemy. So just keep grinding and you'll see results. with the help of TRUSTED CZcams instructors of course like Jeff.
It was my first time attempting to do a pullup today let alone a wide grip pull up because i want to develop my lats. I could only do 5 reps for 2 sets then i did 3 reps for 3 sets i just kept on going cause i couldn’t believe how hard it was, I expected it to be easier so i was frustrated, I’m in bed right now and my back is screaming at me, it’s like I didn’t know i had a back until now. I didn’t realize that doing rows only was not enough for my back. I can’t wait until i can do 8 reps of 3 sets, that’s my short term goal.
@@sibusisoprince. why not do assisted?
@@vrnvorona i only have a pull up bar, I figured a way to to assist myself by slightly tapping my foot on the ground for boost, it works. I can now do 8 wide grip reps and 10 neutral.
The production and educational values of these Techniques Tuesdays are AMAZING. Thanks for always providing amazing content for your audience. Cheers mate!
Technique Tuesday is one of the greatest things to come from CZcams Fitness. No one appreciates it enough. Having a complete series of virtually every exercise you need to build muscle and strength is invaluable. If you find the series and trust it, you don’t need to waste time jumping around to a bunch of different videos on form that all have different cues and even different mechanics. Thank you Jeff
these technique videos are really top notch, correcting some long standing form issues! thanks again!
These tips on form were so helpful for me, particularly leading with the chest. This has immediately helped with shoulder-clicking issues I was experiencing. Thanks Jeff, love your channel.
Been doing pull ups for a while now. I always start my back and biceps workout with pull ups. The results after 8 weeks is quite amazing.
Great video as always. Thank you Jeff
The only cat on CZcams who backs up his training with science and 100% technique. Best body building training on CZcams hands down. Worth the subscription alone & his material that you buy f'ing works! Thanks Jeff.
Best video I've ever seen covering the pull up: very clear, detailed, and even throws in some studies on the benefits and grip width.
There's nothing new in these videos for me, yet I still watch most of them. Really says something about the quality. Keep it up Jeff, the work you put in really shows off
Just what I needed since I'm coming back to training, thank you a ton.
These technique Tuesdays are awesome and a much needed addition to CZcams fitness! Love the detail on each of these!
@Dan Don We definitely are big fans of pull-ups. I often would try to plug them into my client's programs where possible and would help those who couldn't do them build up to it. We often promote them on our channel too from time to time. I obviously still utilize many different dumbbell and barbell back exercises, but the pull up has become a staple for me and I did notice that my back and lat development tracked fairly well with my improvement on pullups. I also happen to find it an incredibly efficient exercise for ppl who are looking to get the biggest bang for their time in the gym.
Thank you so much for all the videos Jeff. I've learned so much already...! Super hyped for these series as technique is so important and so neglected sometimes. Keep up the good work and I wish you all the best!
Love the way you haven't used ads on this series, huge respect!
6:11 When you see the final boss roaming around
Hahaha literally on the floor over here
Yo I was JUST about to comment this
Jeff! Man, your videos have become my favorite on CZcams. The quality is great, the information is spot on. The best thing is, most of your videos I never have that feeling of "get to the point." It's excellent content man.
1:07 this study compares Chin-ups vs LP, sure it will involve biceps more
Hey Jeff, loving the videos always helping me progress! Video suggestion: Joint strengthening. One of my concerns is the effects of heavy lifting on my joints and I’d love to actually strengthen them, it would be interesting to see your scientific approach to joint strengthening through exercise and diet.
Great point about overloading the pullup, and one that I think a lot of ppl forget. Definitely noticed some serious improvements once I started trying to add load to my pullup, and after that, standard bodyweight pullups started to feel easier and easier.
xtraOrdinary Athletes it was the same for me. I did weighted pull ups every week for four months and my bodyweight pull ups got so much easier.
I appreciate all the work you put into this series to provide us quality information🙏🙌
Hello Jeff Nippard . I wanted to say that you are by far my favorite youtuber for raw knowledge and fitness advice/information. You dont try to sell bs supplements or try to force your products on us. you take the time to shoot the form videos and explain the science behind each and every movement and why we use them. I have lost 288 lbs since feb 26, 2018 and i own alot of it to your videos to be honest. Your a inspiration to the fitness community and i wish others would follow your lead on how info should be shared. thank you
A Jeff N and Jeff C collab would be Rad! Another awesome video as always
This guy is the only fitness CZcamsr that I trust. He sounds like a doctor or a university professor but can actually back it up with both research and physical proof. Subscribed.
He comes across as a nerd who became a bodybuilder. A lot of these CZcams fitness guys seem like they're the other way around.
Coming back to this again, Jeff you are an absolute unit.
thanks jeff been working out for a year and whenever i needed help your channel was a gold mine
This guy's like Tom Cruise, handsome and charismatic, but you would never guess from seeing him on camera that he's only 4'10"
stenobro 4’11 thank you very much
Lmao😂
Little man syndrome is a real thing. Nice to see it pushed in a positive direction in him!
@@JeffNippard Haha, Jeff, you've got a great sense of humour, and it shows in all your videos!
And just like Tom, Jeff gets the hottest girls.
We need to get Jeff to 1 million subs!
Once again Jeff, you are the best on the internet at explaining anything on any topic! Can't wait for next weeks technique training video!
Always appreciate your videos amigo, it just so happens I aim to get my pullups going crazy this year so I appreciate this as a great start to the year for me!
Cheers from Ottawa!
I used to do pull-ups with no problem before, but now I couldn’t do it without the assistance machine. Thanks for showing me it’s okay to use that until I get strong enough to use my body weight.
Dan Don ; somehow I kinda screwed up my shoulders from doing some other exercise (I couldn’t pinpoint out which one), so now I have to start over again with the pull-ups.
6:13 is hilarious 😂😂😂
Great video man!! You continue to inspire me every single day bro. Thanks for all the motivation and inspiration that you provide for not only bodybuilding but also uploading content.
Love how the clip of the half reps you put on your beats to try look more “bro”... sick vid as always Jeff, killing this series
haha 6:14 killed me ! Another Great Video !
It’s pull day today!! First exercise is of course weighted pull-ups. Great vid I will listen to this advice
Dan Don yes, I’m only 14, but since September (when I started doing them) my lats have grown a lot, and I’ve gotten that Christmas tree lower back
Dan Don I’ve gained 10 pounds of muscle since I started( not all in the back but a lot of it)
Dan Don not just the pull-ups, 2 times per week pull workouts
Dan Don weighted pull-ups were just the main movement I was focused on
Dan Don sometimes to see my form, I video myself doing them, my Christmas tree is most defined during pull-ups, and is faint when I flex it in the mirror. That shows how it activates those back muscles that form the “Christmas tree”
Great video emphasizing on the motion from start to finish. This helps a TON. Keep up the great work!
I really love how much time and effort you put into these videos.
Great vid again Jeff thanks for uploading this Jewel!
Gains gains gains 2019 for everyone on the way to a 200 kg squat! Happy 2019 to everyone
StraightGains hope you reach ur goals. Ill be following
My squat pr is 120 kg but still aiming for the 200 kg😄💪🏻
And I also followed👍🏻
Cars Alot thanks bro! Will keep yo updated :)
JLethic Nice man! Im on 107,5 kg atm. How long have you been lifting and when do you expect to hit the 200 kg ?
Awesome, great video. Muscle up episode? That would be cool
Chris Homer I don’t know if Jeff does that much calisthenics and muscle ups.
JLethic yeah I get that, but it would be great to see. This series is awesome
@@chrishomer agreed👍
Thanks Jeff! I love these technique Tuesday videos!
Most bodybuilders don't want to do pull ups because they're embarrassed at how little they can do.
because some 140 lb kid can do like 20 while they can barely do 4 in a row
not saying it's bad, just that random chicks on the ellipticals don't know the difference.
likewise, out of shape people can't do a single one or barely one... but if you took that 140 lb kid and strapped an extra 70 lbs on him, he wouldn't fair so well either lol
Kyle Judkins tbh a lot of those little guys are really strong with added weight as well, most of them love doing pull-ups so they get really strong at them
Sounds like someone just has a weak back
@@kylejudkins754 he probably have small legs so it's super easy
Is it just me, or do Jeff's thumbnails be lit🔥💯🏋
🔥💨
💯
I think his other fingernails are better
@@TreatSpin lol😂
Dude, you are awesome! Keep it up 👍🏼 I've been training for an entire year now and you have helped me out so much!
he's the best person to get advices from
jeff is so knowledgeable with some great editing skills and he's got the ability to explain things clearly and making it easy.
thats why he's my favourite.
keep uploading man, i keep waiting for ur vids :D
appreciate it!! thank you
0:00 that's what i call torso dominant
4:26 those are the scapular/perfect/sternum pull ups and they are killer, you should try.
Great video to start the year off! Much love to you Jeff.
the best pull ups guide on the internet; perfect technique and progrssive overload explanation
Gotta admit it, I'm terrible at pull-ups, dunno if it's my back strength or technique, but I can only do two😖.
Any advice would be great, thanks guys.
Steve Parker you should add a resistant band to your pull up training so you could do more reps in a set and train your technique👍🏻
What is your bodyfat% ? Sometimes it is also a matter of body composition the less fat means less weight to pullup
Mario Camarena yes of course. Bodyfat% is a key factor to doing many reps of pull ups. My bodyfat% is about 8% but my friend has a higher bodyfat % and he still can do about 13 reps of pull ups.
1. Inverted rows on Australian pull-up bars 2. Resistance band under your feet for assisted pull-ups 3. Jump up and hold at the top with very slow and controlled eccentric. 4. Start doing real pull-ups. Keep doing these in reverse order once you are capable of 1-2 proper reps. Once you can do 5-7 reps, I suggest just doing sets of regular pull-ups and finish the last few reps with Jump and controlled eccentric.
I did as many pull ups as I could then put on 75kg on lat pull down and continued on from there. This way I was able to get 15 reps total each time. Every week I was able to get 1 more rep in pull ups and 1 less in pull down. Once I didn't increase reps in pull ups I increased the weight by 5kg in both exercises and repeated. this I did til I had 20kg extra in pull ups and 95kg in lat pull down.
And now I can do 5 reps with 50kg extra at 97kg bw 18-20% BF.
I only did 1 pull up session per week, while I did 2 time per week deadlift and various other back exercises. I also did biceps only 1 day a week on the same day I did pull ups. And it took quite a few months.
My issues was way to much forearm activation but once they adapted I no longer felt it in the forearm. So I assume you build strength and endurance much faster in forearms than lats and other muscles.
Thanks for reading, hope it helps.
Great experiment, mate!
Cheers!
I get trouble doing more than 5 pull ups in a row. Been stuck there for months and months. Have any tips for me?
Really amazing work jeff, 30 hours a video thats dedication, and the effort pays off because these are the best technique gym videos on the internet. I hope your programs are selling well and your making the money you deserve, much respect from me, once im done your PPL program Ill purchase another.
This is by far the best video on this topic I finally get how to do it right thanks to you
6:11 😂😂😂😂😂 that's what everyone does after wrong pull ups.
can someone tell me how to breath properly during a pull up pls.
I exhale on the exertion and inhale on the re-set (for all exercises). So for a pullup, breathe out steadily while pulling up, breathe in steadily while lowering yourself.
@What Not To Do At a Stoplight I disagree, holding your breath is good sometimes as it gives your body more tension to push more weight
hold your breath for 10+ reps
What Not To Do At a Stoplight
for bench press when you exhale while lifting the weight up you get a better contraction and when you breathe in at the bottom you get a better stretch.
For back you inhale while pulling yourself up so you can expand your chest thus contracting your back and at the bottom you exhale so you can stretch your back.
Loving this series, so helpful. Thank you so much.
Are you still going to do a new video on dietary cholesterol? No hate, just confused about the topic with so much conflicting information.
Max Baker it would be interesting. I don’t know if dietary cholesterol increases bodys cholesterol levels.
I’m focusing my content on training at the moment. From what I can tell 99% of the people nagging me for this cholesterol video are already vegan and already convinced dietary cholesterol is the devil. They won’t have their minds changed so it feels like it wouldn’t be the best use of my time. The whole vegan gains fiasco left a bad taste in my mouth and I’m not feeling motivated to make nutrition related content since it just causes such an uproar every time I touch it. I’ll eventually cover it again but since this is my channel, I’ll decide when I feel ready for a shit storm again.
@@JeffNippard that's probably a smart business decision and it is yours to make. Hopefully with all the interest around the topic more conclusive research will come out in the near future.
Jeff Nippard I understand Jeff. Do what you gotta do👍🏻
@No Name
It is very normal to be confused by this topic. As Jeff alludes to below, the majority of well-performed research shows that there is little-to-no correlation between overall cholesterol levels and cholesterol in food.
Our cholesterol levels, as human beings, are dependent upon our high-density-lipoprotein and low-density-lipoprotein levels. Triglycerides also have some affect on our cholesterol, but as you can see, none of these three things are cholesterol found in food. A good example of this is found in the consumption of shrimp. It is seen by almost all R.D.s I have ever spoken with as very healthy, even though it is high in cholesterol.
One easy way to think of this is:
LDL = Lousy Cholesterol
HDL = Happy Cholesterol
LDLs are affected by body fat levels, food quality, and habituation.
HDLs are affected mostly by being active.
Food consumption does have effect on our total serum cholesterol levels, but this is mainly due to its effect on our body composition... not because of the cholesterol found in it.
Hope this helped!
Watching this as I'm doing 100 pullups every single day for the next 2 months.
A very good, detailed explanation. Thanks for posting this.
Nice. I had just been browsing nearly every pull up vid on CZcams, and my mans hits me with this zest. Thanks Jeff
2:58 why was that so funny
I noticed you have really good seperation between your posterior delts and medial delts, whenever i try to isolate the posterior deltoid i end up feeling it in my back more... any tips?
Yeah, extend your arms foward and not squeeze the back so much doing say band aparts. focus rolling shoulders forward instead pull back and focus on delts.
A technique but typically. doing a double bicep facepull does the work.
Tamás Vaski relax your shoulder forward and round them over a little, seems counter intuitive but it works. Think about keeping the scapula still and only moving the humorous, a lot of the time the mid traps will take over
Thanks for the reply bruh
Egyptian Lateral raises and...-- Watch an AthleanX video on the best posterior should exercise.
It's legit an excellent move.
I love pull ups. do em everyday. this is the best video on the subject. good job bro. you really know wt you're talking about. keep em coming in the new year. pull ups are one of the best if not the best upper body workouts.
Love these videos, really helps me with technique. Thanks for your work!
When I see Jeff's back depressing under control I can't help but think of slow cooked tender pulled pork..... everything just falling off the bone
Yeah being 6'2 with long arms. It's hard to not have my feet touch the ground. Haha
I feel ya brah
@@Cuzjudd obviously.
@@SimmaChode oh really
I put four 5-gallon buckets beneath my garage pull-up station, thus raising the entire platform.
Dead hangs now an option.
Hooligan Tim I mean you said it’s hard to not touch the ground but as you said you can obviously bend your legs...
This is such a well done video. Thank you so much for these videos. Happy new year!!!
I love this series. I always learn a lot with your videos.
Don’t let cross fitters see this lol
@J. St that range of motion is this the most useless range of motion in the sports world. Crossfitters and being clueless yet condescending, name a better duo
@J. St understandable, however, even with developed muscles, I can almost assure you, it's dangerous. You said it yourself, crossfitters do it as a form of 'cardio', so, as with any exercise, doing it for tons of repetitions will inherently lead to form break, because they take it to muscle failure most if not all the time, at least in competition in this case. When that happens, the joints will be vulnerable, and specifically for this exercise, the shoulder will be extremely vulnerable, and there's plenty of empiric evidence that show how bad is momentum and abrupt hanging for the shoulder. I think the exercise is simply not worth it.
Damn, you were having fun doing this video. Thanks Jeff, you made my training much better.
Your channel is a massive wealth of information. THANK YOU DUDE! Could you do a video on the dynamics between progressive overload and form? Sorry if there's already something like this.
Another great video! Keep it up Jeff, really enjoying these training tips
I honestly believe you are the most knowledgeable fitness person on CZcams. I feel like you could change so many peoples way of life. Keep up the good work bro!
Thanks very informative and concise at the same time. Well explained and shot. Keep it up, appreciate the quality.
Damit I can't stop loving your videos man, really thank you for such SUPER-QUALITY videos
very informative video!
awesome editing!
Loved this video. Taking everything you taught and gunna put them to practice today 💪
Pull ups are great! I love to do calisthenics and weighted calisthenics. Really awesome video Jeff! In my opinion you are the best fitness channel or at least one pf the best. Really underrated channel. You deserve so much more subscribers!
Love these technique tuesday videos Jeff! Keep 'em coming!
Really enjoying this series, Jeff! Your content is always top quality, looking forward to more in 2019!
Your vids always help me take my training to the next level👌🏻
This is actually very insightful, thank you
Solid vid! been watching athleanx and your vids on how to take my training to the next level. These vids help me focus on the basics again.
Good one jeff. Your content is still useful after all these years. It doesn't feel like you upload just to keep them coming.
Excellent visuals and explanation. Thanks.
Happy New Year Jeff! Nice form with the Pull Ups (naturally). I'll probably pick up a copy of your back training program.
TT is for sure my fav series you've done to date! Also your intro is siiiiiiick
This is the video I've been looking for. The only that tells me the width at which to hold the bar.
Thank you.
Would be amazing to see a series for beginners, perhaps oly lifting, bench, pull ups etc. But learning the basics, how to advance etc. Or even possibly a series where you take a beginner and train them up and we can follow the process. Amazing video, love the information you give us
Excellent point at the end. In the beginning, I couldn't even do push-ups so I avoided them. The lock down has made me realize just how important it was that I learned to do pull-ups and push-ups.