Double Your Pull Ups TOMORROW | Trevor Bachmeyer | Smashwerx
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- čas přidán 5. 01. 2021
- THESE 5 HACKS WILL DOUBLE YOUR PULL UPS.
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Pull ups are largely a product of technique and when the technique fails, your pull ups become almost impossible.
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Here’s a blanket statement and challenge for you guys, I KNOW you’ll be able to do one chest to bar if you follow these five hacks to the letter. And...the challenge is, try it, do one, and send me the video, and I’ll post YOU!
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❌Question 1 - how is your body on the bar? Rigid or loose? If you’re loose anywhere in your kinetic chain, you’ll hemorrhage horsepower that should be going into the bar.
1️⃣HACK 1 - Systemic Rigidity sequence - hang from the bar, then, squeeze your butt, tuck into posterior tilt, lock out your legs, point your toes.
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❌Question 2 - what is your grip doing on the bar? Thumbs around or over? Narrow or wide? Pull apart or squeezing together? A narrow group recruits the brachioradialis which isn’t designed to lift your body weight. Pull apart the bar reduces available power by actively turning off muscle.
2️⃣HACK 2 - your hands must be a thumb width wider than your shoulders, squeeze the bar with your grip, try to squeeze the bar ‘together.’
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❌ Question 3 - where do your elbows point? If they point to your hips, your forcing the joint into a compromised position, and losing power.
3️⃣HACK 3 - place your arms out in the scapula plane, keep your elbows in that orientation throughout the entire pull up.
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❌Question 4 - what does the top of your pull up look like? Your chin doesn’t help you get a pull up.
4️⃣HACK 4 - use your chest as a target, that is what you’re trying to touch to the bar, pull your T spine into extension.
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❌Question 5 - are you going into a dead hang for your pull up? If so, you’re placing it in the most compromising position.
5️⃣HACK 5 - keep your shoulders away from your ears, flex the biceps and triceps at the bottom while the elbows are locked out.
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Go get some pull ups!!
Also level up your life and body here: connect.spartanarmyllc.com/
Fix your body here - smashwerx.com/join-smashwerx/
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Love you guys.
this really works, I went from 1 to 2 pullups in one day,
😂😂😂beastmode ! Easy buddy !💪🥴
I went from 0 to 2... that's up like....infinite percent , right?
With a 12 hr rest between the two reps? LOL. But hey, I see a lot of 'challenges that use a "per day" goal. I have no doubt that it works.
😂
I do three sets of eight! My lower chest is my target. My goal is to pull to my waist.
This guy is one of the FEW muscle guys that is still flexible - so I trust he knows what he's talking about here
What does being flexible have to do with claiming that I can go from 13 pullups today to 26 pullups tomorrow. Bs is bs, even if coming from a contortionist
I can't believe I've been doing this wrong for 30 years. Instant improvement. Almost doubled my reps! Thanks Trev
Great advice. If you are a beginner, this could definitely double your pullups. If your advanced, you might get 1 or 2 more reps. That doesn't sound like a lot but believe me, when you're doing 30+ strict pullups, it can take weeks or months just to add 1 or 2 reps. So this video is gold.
Have watched tonnes of pull-up tutorials, this is one of the best
I tried chest to bar at home
Apparently my ceiling isn’t high enough 😅😅
54 year older here, still working on my first pull up. I learned a lot. thanks!
60 years old. I can do 1pr 2 but if I use a band for assistance I can get 10
71 yrs old here, was doing 7 pullups in my 50's, 9 chinups. Now after four surgeries, back down to 4-5. Goal is 7 again at 215. Looking forward to trying Smashwerx's ideas.
Proper stance (can't stress this enough) pushup is the gateway to pullups. Plus its easier to learn body rigidity and form sustainment in horizontal position exercises. Pullups is the next level.
Say what you want but Trevor for years, has always devoted his time to helping people get better 🙏🏼💪🏽
This has to be the most valuable video on pullup technique on the internet.
The best video about improving pull-ups on the internet.
Im amazed at how little I knew about pullups this vid is amazing
You're giving us tons of knowledge, sir. Thanks a lot!
Saving someone's shoulders bro! They will appreciate this thank you!
Great tutorial! This guy knows exactly what he is talking about and explains it well.
I can't wait to try this. I've been doing a pullup challenge for the last 3 weeks and I don't feel like I'm getting any better. After watching this I realize I'm doing everything wrong.
Man this is the most informative pull-up video I’ve seen. Watched so many workouts but this by far is the most helpful thank you so much.
Outstanding advice.
Thanks for all these videos! I can’t believe the timing you released this right when I’m beginning my pull up journey. My challenge is my height to pull up bar so it’s a more intense core workout as well. You’re the best. Cheers!
Trevor I’ve been following you for years and I’ve been on and off with fixing my bum right shoulder but enough is enough and the past 3 months your videos on YT and IG have significantly improved my shoulder mobility, stability, flexibility, and strength! I just want to say thank you for everything and I’ll get back to you when I can start lifting again with no pain! Please keep the videos coming!!! Much love! ❤️
The subtleties mentioned here are game changers 😀 Thanks
Thanks man!
Great presentation, awesome energy. Trying it right now!
This is such a succinct, complete, info dense video. Well made. Thank you!
The tip about not unloading at the bottom completely is of paramount importance. I went from 1 pull up to 10-12 range but injured my shoulders bc I would hang incorrectly like trevor showed. Did not understand why I was developing so much pain in my anterior shoulder til now. Makes so much sense. Thank you for making this video!
Great video!! Actually probably the best one I've seen on increasing pull ups, thanks!
LEGEND, THANKS MATE!!
I don’t know how this channel came up on my feed but over last 2 days I’ve been watching 4-6 hours of your videos. Luv the content and realism. Straight forward real dude. I would be encouraged to go to a boot camp with this dude and learn in a outdoor setting. Since Covid home workouts and calesthetics have been my focus and this channel seems to provide a wealth of knowledge. I’ll try some of these fixes in the next few day’s and see if it works
This video is a great reminder of mind-muscle connection.
Great tutorial ! Thank you 🙏🏽
This is the best pull-up tutorial I've ever watched on CZcams. I just started prioritizing pull-ups to get beefier wings. I weigh 230 but feel much more confident I'll be able to master them after watching this vid. I am guilty of the shoulder/ear problem in the bottom of the movement.
Thank you Trevor. Your the man.
Thanks so much. I will put this into practice together with your other pull up progression tips on increasing the reps. Those already do part of the trick.
This guy knows his stuff. He saved my shoulders when I started doing the exercise it hurt like hell precisely where it was suppose to hurt. Now, you got to do the exercises as it will not happen over night but do it every morning and night and within a month you will be glad that you did. Thank you!
This was actually helpful. Thank you!
Outstanding tutorial. I’ve always been pretty good at pull-ups, but I learned a lot from this video. I’ve been making some mistakes. You are an excellent instructor. Thank you.
Thank you for the breakdown. I struggle with hand strength on the bar and loose grip well before I can max put reps. I look forward to trying out some of these tips. You have a new subscriber. 😀
Amazing video like always!
Damn man, simple!!! I already see the improvements. Good info!
Great tips, thank You! Keep doing good work.
Great video! 👍 Thanks
Great content. Love the random ‘I’m gonna go get some dinner’ at the end too
Really like this video, thanks for sharing this. I’ve hit a barrier in the number of pull-ups I can do and I can see now areas to focus on and improve.
Best pull up break down I've ever seen. Let's get it!
I quit going to the gym a long time ago and I have decided to become a master of my bodyweight training at home. It looks like I am very far away from that goal. I am doing all kind of mistakes, thank you so much for sharing this information.
Please, do the same for dips and push ups.
Informative tips as always.
Thanks man! I'm gonna work on this!
Really excellent video, thank you!
That’s great information! Thank you sir 🙏💪👏👏
Thank you from Sweden for the video , will try today at the gym.
Explanation: great. Imma try it in my workout tomorrow. Thanks brotha.
Wow, I love the more I learn about perfect technique.
Trevor, just to let you know that your videos help me a great deal. Especially the muscle pain recovery ones. Huge respect and appreciation for taking the time to put all this great content together for free. May you get back much more in return my friend. 💪💪💪
Thank you. You are a true strength coach. I am 10 weeks out of shoulder surgery however I have carried a bad injury for over 10 years.
10 years older and 28llbs heavier and much weaker. 2 pull ups at the moment but I will adhere to your principles here.
It’s very frustrating for ex Royal Marine PTI who used to be extremely fit and strong. 🙏🏻
Thank you very much
This is a briliant video!
Excellent timely tips. I observed I was shrugging my shoulders at the bottom and fixed that. I think form is a function of strength so form will improve as ones strength improves as well. Your tips are excellent and can be incorporated over a few weeks not in one day
Going to try this out on tomorrow’s workout. Looking forward to it, looks be a lot of good pointers here
Hey brother that is some godly knowledge you're spilling here. I'm about to turn 40 and can still knock out a set of 20 pullups. What I didn't realize is all the limiting factors to progress futher and some of the mistakes I was making. Much appreciated!
Trevor is Awesome and his videos are true to the point.
This man is arguably the best Trainer/ Physio in the World 🌎
Love you Dude! RESPECT
Great video. Thank you.
That was really interesting. Thankyou.
Good tips 👍 thanks
Good info. Going to give it a shot.
This is gold! I’ve been confused and frustrated with pull ups for years! It’s my weakest point exercise! I’ve had shoulder pain and tendonitis too. I’m going to start again! 👍
Thank you for the tips. Much easier and I got my chest to the bar
You sir are a legend !
Thanks a lot!!
You are THE MAN! I could not do a pull-up for the life of me even though I do workout daily.
I try every day and after watching this I got on the bar and did 10!
This is huge for me because I know how important they are.
Now, I can start making progress to where I can build up from 10! Thanks brother!!!
EXCELLENT VIDEO!
Good stuff brother!!💪🏼✌🏼👍🏼
For the longest time I thought bench was what made my shoulders hurt... I discovered it was actually pull ups.
My shoulders used to ache from them as I’m getting ready for ocs. It eventually went away with a week or two of reduced activity
I don't really agree with Trevor on dead hangs being bad since it's widely recommended to do them for shoulder health. Not to mention many people start out trying to do pull ups by doing scapula pull ups, which is dead hang and then depress scapula into an active hang. I'm 185lbs, not really heavy, but not lite either.
I do drop down to a dead hang for most of my reps. I did get a shoulder pain from pull ups. I have a bad habit of pulling up right when I grasp the bar and I think I did some of those without first depressing the scapula to an active hang before pulling up. I usually do each rep for a set at a slow tempo, but sometimes I go at a faster tempo and I think when I do that, some of my reps I probably started pulling up as I am depressing the scapula.
I have since made sure that I have depressed the scapula before pulling up and if I do a faster tempo, I just go down to an active hang. My shoulder pain is mostly gone and have returned to doing pull ups for over a week now.
I can feel feel the muscles let go when I hang. Everything he says makes sense to me
I watched videos that said to hang to fix shoulder impingement. I'm sticking with Trevor's advice and not hanging to low.
Same. I see now
Very good explanation thank you 👍
one of the best video of all time to teach pull ups...💥💥💥
Wow, that was a super helpful video. I'm just starting to build back my pull-ups now at age 73 / 6'3" / 216 lbs. Your system is working fantastically. I'm also using it for dips. So far, real good. I'm also going to use it for push-ups using rings. Being able to see light clearly at the end of the tunnel has done wonders for my enthusiasm and self-confidence.
You described beautifully the proper body positioning and kinetics for pull-ups. You're in sinct with the gymnasts I follow on CZcams. My problem is that at 6'3", there are no bars high enough in any of the gyms around here to where I can actually assume that position, especially with pointed toes. This is a real problem I'm yet to solve.
Awesome tips, as soon as my tendonitis calms down I will be giving this a go
Awesome Trevor ❤️❤️
super helpful thank you 🙏🏿
I needed this so much
Me too 🤣
Darn good tips thanks! Got a doorway bar coming this week and hope I can do more than dangle!
Thank you!
Thank you as always
Excellent. Thanks
I love this dude.
Hi
This is De from Kuwait
I was watching your pull ups program
I don’t think you have any idea about how much you helped me with your pull ups training program
Thank you a million times
Really thanks
Thank you, I used to do lots of isolation exercises like preacher curls but now I opt for more pull-ups as I believe the pull-up is one of the most important exercises to developing a greek god body
Love this!
Trevor Bachmeyer for president!
The que I've always heard whether on bench push-ups or pull-ups, is to externally rotate the hands. Twist and break the bar. Same for squat, rotate the feet externally sets the acl into integrity and when slack shows up it pushes yoir knees to the side 😊
Thank you for this video
great tutorial
Nice hacks, thanks!!
very smart stuff, thanks
Good job man well explain
it is true. thanks👍for tips
Love your content..keep up the excellent work...you inspired me to create my own CZcams channel!
Brilliant video
Great stuff!
Excellent video 👍👍👍
Gotta try this
Yo my bruv, thanks man literally works no cap
These videos are great man, wish I had them coming up haha.
1st
if your doing any type of pull up regularly you're in the 1% club.
2nd
everyone has different bodies types different needs.
3rd
as a life long pull up dude at age of 55 both shoulders went out.
i researched and went close grip on all exercises and self healed shoulders.
cheers