How Different Grips Can Transform Your Back Gains
Вставка
- Опубліковано 17 чер 2024
- The ALL NEW RP Hypertrophy App: rp.app/hypertrophy/code/RP_YO...
Become an RP channel member and get instant access to over 30 hrs of exclusive in-depth training and advanced science content! ➡️ / @renaissanceperiodization
0:00 Rows Narrow v Wide
1:00 Rows Flush v Out
2:15 High Row v Low Row
4:38 Vertical Narrow v Wide
5:23 Vertical Flush v Out
7:10 Clavicle or Nipple?
8:25 Overhand, Neutral, or Underhand
10:13 Wrap up - Спорт
adding the visuals (picture/video of what is talked about) is a great addition
Yeah the editing recently has been improving a lot. I'd love to see more visuals like these on the videos.
agreed
Indeed, I agree
It was actually thanks to that in this very video that made me realize I was going wayyy too wide on my pulldowns… I misunderstand “wide” and “narrow” grip a lot…
I agree
I once told an older client to pull to nipple line. She proceeded to pull the bar to her belly button. She was technically correct.
😂😂😂 torpedo tit pulldowns
POW right in da kissa
That day she didn't wear a Bra😂😂😂😂
😂
Nice! Teaching internal rotation from the get go is good for the muscles
Dr. Mike which one of these grips will help me to get a girlfriend?
A grip on reality?
Not trolling you I just like puns lol
Gorilla grip
I use versa grips to get a good grip on mine (Also I don't have a girlfriend)
I find handcuffs effective.
No need for girlfriend, use double narrow grip on yourself and you’re good to go 👍🏻
Please keep the visuals I am stupid and need to see them
Dr Mike got pinkeye from the April fools thumbnail photo shoot
Looked like he was getting some brown eye to me
He got stinky
Will you ever talk about the foreskin wraparound pulldown? I know you can't physically do it but it would be very useful.
This is disgusting.... I love it!
Oh god
us Russian Jews have to sub for sac-around pulldowns, maybe he can show that instead??
Not to worry! His regrows every 6-8 weeks
@@anthonylupia Dang, I wish I had that kind of mind-foreskin connection...
Been really loving a narrow neutral grip pull downs lately
OMG neutral grip changed my back for real. It felt so much better
Easier on the shoulders at the top for me.
Same. I liked them anyway, but with the recent research surrounding the importance of the biiiiiig stretchhhhhh for hypertrophy (and the fact that PG pulldowns are great for that) I have more of a reason.
Neutral grip allows me to train and not aggravate golfers elbow, medial epicondylitis.. game changer except if you wanna do muscle ups 😅
Narrow/medium pull downs are great, need to try neutral grip
Comments for the butlers
for the butlers
As Dr Mike's butler I can say that working naked in a mansion and cleaning his Lamborghinis is a dream.
Thanks Dr Mike.
Do you like feet. Like the butler in Mr deeds
This is exactly the content I like from RP.
I'd like to see this for a few others as well:
Foot position for squats;
Vertical and horizontal pressing;
Lateral raise/side delt work.
In regards to the side delt stuff, I'd like to see the difference between supination/pronation + along with "bar path"(by this I mean the path your hands go with the cables or dumbbells. I don't know the proper terminology)
Great stuff!
I've always wanted a video about how limb and torso length ratios feed into squat and hinge patterns/leverages. My brain could never conceptualize femur, torso, and shin lengths at the same time... For example, what ratios are ideal for a conventional vs sumo deadlift, or what ratios suck for a front squat?
UA-cam promoted to me one of this channel's side delt vids earlier today. It's in the channel's 'Targeting The Muscle' playlist along with a load of other good stuff
Agreed!!
Agree
yes please!
Lots of really good information in here. Thank you very much for taking the moment to address these points.
The amount of free knowledge u dropping on a regular basis is sincerly appreciated 🤝
Totally transformed my mindset on pulldowns. I was always told that wide grip/ flared elbows hits the lats more (I should add I haven’t been weight training for long). My last few sessions I’ve been hitting lats and getting virtually no stimulus (vs my first session were I felt my lats like crazy).
Gonna switch to narrow grip/tucked elbows at my next session, can’t wait to try it!
Update: it’s amazing.
Absolutely true, the ideal grip for work more dedicated to the dorsal muscles should be with hands placed slightly more than shoulder width apart and keeping elbows at the sides both when pulling and when descending. I do it more like calisthenics by pushing the bar up to the lower part of the chest with a rather slow eccentric and without losing the alignment of the body. PS: there is a big difference between the neutral and prone grip, but the neutral one preserves the elbows and the possible resulting inflammation much better.
Flared out elbows on pulldowns will always bias Teres Major on a greater degree, no matter the grip width.
To especialize on lats, you need to tuck your elbows in, move up the bar to a maximum 120° of shoulder flexion, then down back to you torso side, a neutral or underhand grip is better for this
Edit: also, dont arch your back, get it flat with a slight incline so its more comfortable for the bar path
If you do one or the other exercises, do a couple of repetition slowly with the correct pull, stretch i'm sure you will be able to feel which muscle group/where on the body it hits.
Wow the in-depth explanation of different hand positions, and where your elbows are pulling the weight was amazing.
I often get “lost in the sauce” of where EXACTLY I want my arms, hands, and elbows should be positioned. This answered probably all of my questions with placement for any vertical lat pulls I’ll do from here on, thank you Dr Mike!
Dr Mike, thank you very much for this video. The visuals while you were explaining it made a huge difference!
This content format was incredible. Thank you! ❤
This was super helpful, looking forward to applying this to future workouts!!
was that a testicle scratch around 6:20 ?
😭💀
bro
Scott the video guy doesn't get paid enough to do that
Mike's got a rash.😮
New grip for horizontal pull
ive been waiting for this one thanks mike
Great to see this - one year into training, and loving it. Just started focussing on my back and chest, and like so many others, I had the impression wide grip was the best. Tried narrow grip and finally felt some activation in the back. Now, seeing this, I'm encouraged to persist with this for now. Thanks a bunch, Dr Mike - always always always top tier content
This was so needed. First comprehensive guide I’ve seen on this, and I’ve looked a lot
One of the best videos on this channel so far!!!!!!!
THANK YOU
Exactly what I needed. Thanks.
Thanks baldy
Was hoping for a video like this. Great info thank you 🎉
Thank you for making this video. This has been a big topic of discussion in my life recently.
You're just brilliant to listen to and follow. Thank you for the guidance and information 🙏 so appreciated
Yo RP team, love this new layout vs the pre-typed Microsoft Word document lookin' thing. Upping the game.🎉
Love the low-volume-read recap notes on the screen.
Good communication for busy people with busy minds.
Just discovered this channel and I'm so glad I did! The explanations combined with the humour are a 10/10 👏🏼👏🏼
Walecum!
I LOVE THIS VIDEO. I need one of these for every lift
Best channel ever! Thanks Dr. Mike for useful scientific information without any bull..t! Much appreciated! Hi from Montreal
Great video. I like the new slide last out!
Thanks for the content Mike!
Thank you needed this!
This was very helpful, thank you. We need more of these type of videos for other muscle groups 😁
Thanks for being Huge, Humble and weird Dr. Mike.
breathe of fresh POWERFUL air you are :)
This video answered all my questions about back workout. Thanks Dr Mike. As always you are great at whatever you are doing.
Best back training video 😊 thanks!
Great video!
I have been working on bringing out the lats more for my first show.
I have found that neutral grip pulling is what I am connecting with the most right now, horizontal and vertical pulling.
great video dr mike, thx a lot
Ok this is the best and most informative video i have watched since a longtime! Very useful! Keep it up
amazing video as always. you guys are awesome
Great job dr. Mike
Very much needed video
Needed this Video Doc.
Thanks for the video
This was excellent and with the Chart, oustandingd, very helpful
EXACTLY the video I was looking for
Discovered this recently and it is a game changer in my rows and pull ups! I love training back so much because the smallest tweaks change the part of the back you target!
Excellent episode
It’s nice that you pointed out the different natures of athletes
Phenomenal video Dr Mike
Thanks Dr Mike
I like this content, thanks Mike! More stuff like this please :)
Great tips on hand positions. For me learning to pull from elbows on lats helped a lot too. I do both over and underhand grip. Also doing that helped to not over fatigue my bicept and going way lighter15-20 reps helped me connect to the muscle better.
Thanks Doc🖖
Loved this video
Thanks Dr Mike. Switched it up from wide grip pulldowns to medium grip. Better mind muscle connection there for me.
one of your best works
Man I just started watching dr Mike and I'm loving it going to subscribe tonight .thank you Dr mike
Great video Mike! I prefer overhand or underhand for vertical pulls, and neutral grip for rowing. It is more about wrist position and shoulder angle for me.
Ryan Humiston has great back vids. I struggle with mind muscle connection, and some of the stuff he does has helped a lot.
Love the Kass shoutout! Great stuff!
Love the graphic video highlights
Great video.
Doctor Mike thank you for this video. I tried doing wide grip elbows out for my barbell rows and even my warm up set got me feeling my "mid back". Great advice, cheers big ears!
Very good video, I learned a lot 💪😃👍🇺🇸
Close grip neutral pull ups are Goated.
Every since I switched to them my tendonitis has healed up so much, plus the lat stretch just feels amazing
...and just like that lat pull downs will never be the same. thanks doc!!!
Thanks for the extremely informative and funny video .
I'm with you on that one it's all a part of the upper back musculature to me as well.
That’s what I search for a long time.Good job. You re the man of my wide lats greetings from Turkey 😊😊
Amazing video
Thank you sir. You are of much help.
You are the best Dr. Mike! Informative and hilarious as f**kkkk!!!
dude i love this guy
Thank you so much for this video! It'll help my husband a lot because he says his back and lats aren't growing while mine are so this video is a great one for him to watch.
I have always found narrow underhand grip worked the lats more in pulldowns and rows, because it forces your elbows close to your sides, in fact it is impossible to hold your elbows outwards away from the body with that grip. Wide grip high rows to chest and lat pulldowns always seemed to hit my rhomboids, rear delts, traps more. For the past 4 months I have been experimenting with using a dual arm pulley machine and pulling the right pulley with my left hand and left pulley with my right hand. You only have to make sure one hand is slightly lower than the other so the handles/carabiners/rubber balls dont hook up on each other as they pass, but the stretch and the contraction is INSANE. These have been my best back workouts of my life, and I am in my mid 60s and started training in the 1970s.I sit on a bench and set the pulleys high and do both high crossing pulldowns and high crossing rows.....and also set the pulleys near the floor and do seated crossing low rows with them. My back muscles are all sore for days after, but the best part is ....during the actual exercise, the stretch , contraction and pump and burn in each muscle is INSANE. I dont know why I didnt figure this out before. I had thought of doing them one arm at a time, but then what I notice is people tend to rotate the upper torso towards and way from the pulley as they pull, by using both arms at the same time it forces your spine to stay straight facing forwards and as the arms cross the centerline of your body and your biceps start to touch your chest, neck or face (depending on it if is a high mid or low row/pulldown), you really feel the muscle through a much greater range of motion. I can never go back to barbell rows or bar lat pulldowns ever again.
One thing I have to constantly remind myself of, especially for back, is pulling through the elbows. When I think of my hands/ forearms as just a mechanical link between the weight and my back muscles I get a crazy mind muscle connection. More insights like this for other muscle groups would be greatly appreciated.
i was experimenting with my elbow position on my pull-ups today. I also found my elbows a little closer in, gave me better Lat activation. Great video, Dr Mike!
Very infornative
Always great content and hilarious behavior. I think i have found in time doing different moves to back is that mind muscel connection gets better and everytime can feel better when training it
Dr. Mike’s videos have the best SFR.
Yes , try to add more pictures /video , not everyone has english as a native language and it will for sure help , thank you and keep up the good work
Super wide grip pullups and close neutral grip lat pulldowns are GOATed lat excercises. Along with the DB Pullover
Channel is growing quickly. I remember a few months ago you guys where at around 800k but now you're basically at 1.5 mil
Overhand medium grip lat pulldowns is the best! I love the feeling of the long stretch at the top.
Best common sense videos around! Keep up the good Dr. Mike!
Neutral and medium grip pulldowns make me feel so good. I do 2 row: Single arm neutral grip to hips for more lat focused, Overhand wide grip to chest for upper back focused.
Always great info. It's weird when experience is verified by science and you have that "oh that's why" moment.
Nice new graphics Dr. Mike, but I'm gonna miss the powerpoint version, since I can read ahead of the topics to be covered.
The info about flared elbows on rows will be very helpful for me. My upper back definitely lags behind my lats a bit. Also glad to know that I can keep doing all my pulls underhand or neutral grip. I hate overhand pulls.
I love the small mag grip with a overhand pull down.
Great video Mike! Was wondering if you could make a video covering the various recovery modalities aside from sleep and nutrition, i.e. post workout stretching (static vs dynamic), cooldown periods, ice baths, sauna, etc. Thanks as always
Post workout stretching for hypertrophy isn't very beneficial, and ice baths should be avoided for a period of time after weight lifting.
I love the MAG grip attachments for rows and pulldowns, I always opt for them if they are available at the gym.
Video topic request: anterior pelvic tilt.
Thank you! excellent video with complete amount of information needed. I definitely needed to hear this to clear a few things up. By the way you’re freaking hysterical very entertaining. I busted out laughing when you said you were fucking weird at the end., very funny.
Combining mentzer's close grip palms up with a seated mid row is fantastic 👍
This man is the 🐐. He's funny and he knows his shit 💯
Has to be the best back advice I've ever seen.