Just in time. Normally I am about a 15-18 pull up guy. Been concentrating on strict pull ups and now I am a 5 pull up guy. Much more rewarding however.
You really are my favorite calisthenics athlete, all of your videos have really helped me a lot to improve myself and to diversify my workout exercises You really offer a hight quality content, Great job!
You're right, and that style will also develop your upper back a lot faster because of the increased contraction of all those scapula muscles. Keep them coming.
Haven't been to a gym in ages, just 2020 things. I keep working at the perfect pull up and I'm getting stronger than ever at 38 years of age. Thanks for the video Dominik, you're an inspiration to more people than you know.
Franco was my favourite bodybuilder growing up! He did have the best back! I'll point people to your video if they correct my form for not engaging the core during every set. His 750lb deadlift probably helped his back development also😅.
Terrific instruction! The distinction drawn between regular pullups and the perfect kind, beginning about the 6 minute mark, is particularly enlightening.
Superman, thank you so much. i'm 35 and have been doing arm pull ups my whole life. and have never done them correctly. just day 1 Doing The Perfect pull-up. muscles that were never used. the knowledge you have is tremendous and much appreciate. thank you for making this video. Can you make a video of top things THINGS TO NOT DO to avoid injuries using wooden rings, or bars or doing the planche . Ive been working on them an had a lower back injury. Any Info on Avoiding InJUries. love what you do. and your ability. BOOMER
check Calimnastic youtube channel, he goes into very detailed tutorials about planche, the best ones on yt. He is italian but his videos have english subtitles
Damn Thats different approach to doing a pull up. Im really curious about this technique, ill definately try it. Also im fascinated by ur work! U are an awesome guy, i can tell.
Excellent pullup advice. I've strained my brachioradials twice, so now I know why it is so critical to do pullups with perfect form. Using a concave back will result in injury, sooner or later.
when I trained for football in high school, all I had was a dog-eared second hand copy of Franco Colombo's 'Guide to Bodybuilding' he showed his method of pull ups and that is all that I did for pull ups for the rest of my life really. I have some weakness in my lower core, but I am grateful I learned this method of pull ups early. Now my problem is to overcome my constant tendency for anterior tilt in my pelvis! (yeah my planche work is a real pain)
I've been trying to get the perfect pull up for a long while now and never heard of the anterior pelvic tilt and not using abs. Thanks a lot, I will definitely implement it!
Hi Dom ! Great content ! I'm currently doing upperbody basics boss 1. I'm going to replace pull ups and chin ups with this variation, doing less reps and more sets.
Actually, I hear your question. He actually talked about it. Idk when he said to start adding weight(probably once you can get clean 15 reps). But he said yo stack train meaning you start with one weight and keep that weight until you get really good with that weight, then make a big jump and so on. He said not to just put a little more weight on every time, but rather stick to the weight, then make big jumps
The perfect pull up is great and convenient exercise. Im doing mainly weighted pull ups and wanted to also hit a different pulling scheme on the second exercise and while it's very inconvenient to add weight to Australian pull ups, the perfect pull up doesn't require weight for a long time :) Also the position of the scapula pretty much makes this exercise into horizontal pulling type
Was that a Tupac instrumental during your sets? Great info Dominik. So many people teach the opposite and everything you said is what people tend to do. Especially when they are going all out. Much respect!
I am really close to the OAC, I'll add the perfect pullup as a finisher. Dom, do you think it's possible to pull a "perfect OAC" (chest to ring with full retraction at the top)?
hey, nice vid, could you do a video about the people who give up in the journey of calisthenics? like the mean of discipline and pasion of the sport. Thank you so much
Dominik, please can you give me some tips for the L-SIT pullups? I can do 5 to 6 reps with straight legs, but I can't lock out my arms completely at the bottom of the position without losing form. Thanks man💪🏻👍🏻
Hey Dom, awesome video man! I've been having a lot of low back pain recently and I'm pretty sure it was caused by doing L-sit chin ups. Do you think this exercise can put strain on the lower back?
Low back pain can have multiple reason. Athlean x (physioth. and Personal tr.) Make some vids about this, the pain can also come from weak glute or ab muscles..
I mean you are really good at explaining you must know a lot about GTG it would be cool to have a video about it, if you used the technique and everything :)
Hey bro can you talk about nutrition and suplement such as protein, I wonder how you manage that area of training and tanks a lot, send you love from Bolivia dude!
Well all of them are kinda perfect. The one that uses more back is perfect for the back. And the other one which uses more core is perfect for the core. The main rule go all the way down and all the way up and keep the body tight. We should do them all for complete pulling mastery
Thanks Dominik for the video. I have a question what do you think about doing pull ups on a fat/thick bar for a extended period of time?? Any side effects ??
what keeps me up at night? Tendons.. ankle and elbow, been having some success with "pump/drop-sets" to flood them with blood and increase vascularity - but often have to rest them... frustrating! anyway always keen to hear your thoughts, cheers
I like the way you explain the things, and how you do your exercises. However in the end while doing your pull ups on rings something was bothering me. The 2 main back muscles responsible for the pulling motion once you already got your scapula depressed and adducted are: The Latissimus Dorsi & The Teres Major muscles The Teres Major is internal rotator of the shoulder, and is helping the Adduction & The Latissimus dorsi is also known as the "climbing muscle". It's basically the muscle that permits us to climb things. and his functions are exactly the movement you do while moutain climbing, so: 1) extension + Adduction of your shoulder / arm, which you are doing perfectly well. 2) BUT also INTERNAL ROTATION !!!! On your rings you're doing the opposite, and start down / depressed with pronation and IR & performs a supination and ER while pulling yourself up. 3) Spine extension helping the erector spinae muscles, and homolateral side bending and rotation also, but you can't do that on a pull up. So try the opposite on your rings, to start down in supination and ER and performing a IR & Pronation while pulling yourself up. You should feel a bit more contraction of your back. PS: keep up doing your videos, it's really interesting and i enjoy them a lot !
I always use false grip/thumb over while doing pull-ups daily 10-11 reps/4 sets slightly outside shoulder width apart, instead of full grip/thumb under. . But yes for Chin ups I always use full grip/thumb under. Am doing it right Sir?
I tried this perfect pull up and i feel it is much more easier compare to normal pull up because its not engaging core. So, the tension is less. Which one better actually, the normal pull up or this perfect pull up?
???????????????????? AthleanX: Hands shoulder-width apart. Think of bringing elbows together in front. Engage your core. Dominik: Hands wide. Think of bringing your elbows back. Don't engage your core.
I have an internally rotated right shoulder and my shoulder mobility overall is bad and it prevents me from doing pull ups like this. What would you recommend to get there. I think I have the strength because I strenghted my back with back exercises and not fake pull ups.
I was just opening instagram to ask you a detailed tutorial on perfect pull ups and I received this notification from UA-cam...
Same day delivery haha
Just in time. Normally I am about a 15-18 pull up guy. Been concentrating on strict pull ups and now I am a 5 pull up guy. Much more rewarding however.
The arched back pull up/chin up does indeed feel much more natural than the hollow body one. Great video!
You really are my favorite calisthenics athlete, all of your videos have really helped me a lot to improve myself and to diversify my workout exercises
You really offer a hight quality content,
Great job!
BEFORE:
I can do 16 pullups
AFTER:
OK, I can do 6 pullups...
SAME
Same here 😆
Extra guide, I already know why I felt my arms more than my back, big like from me !!
The bar I use is made for children, even though I am i child in 6ft and my arms simply can't reach wide enough to do real pullups
You're right, and that style will also develop your upper back a lot faster because of the increased contraction of all those scapula muscles. Keep them coming.
Haven't been to a gym in ages, just 2020 things. I keep working at the perfect pull up and I'm getting stronger than ever at 38 years of age. Thanks for the video Dominik, you're an inspiration to more people than you know.
Franco was my favourite bodybuilder growing up! He did have the best back! I'll point people to your video if they correct my form for not engaging the core during every set. His 750lb deadlift probably helped his back development also😅.
Terrific instruction! The distinction drawn between regular pullups and the perfect kind, beginning about the 6 minute mark, is particularly enlightening.
Superman, thank you so much. i'm 35 and have been doing arm pull ups my whole life. and have never done them correctly. just day 1 Doing The Perfect pull-up. muscles that were never used. the knowledge you have is tremendous and much appreciate. thank you for making this video. Can you make a video of top things THINGS TO NOT DO to avoid injuries using wooden rings, or bars or doing the planche . Ive been working on them an had a lower back injury. Any Info on Avoiding InJUries. love what you do. and your ability. BOOMER
He has a vid about avoiding injuries👍👍
Hello buddy is there any progress on the back
I already got the depression part so there's that...
im also depressed when seeing other guys where the training gives results....
@@bestboy007 What do you want to tell me?
@@eliasschneeberger1337 that you are depressed?
@@bestboy007 But Im not depressed bc of making no gains
@@eliasschneeberger1337 u said you're depressed lol
why this channel don't have 10 million subscriber? i subscribed his channel and like their videos which i saw
This style you are describing i actually heard of some very few people unlock OAC/OAP with this technique style in their basics exercises
Love the Tupac tribute and lyrics (Never Had a Friend Like Me!). Great videos. They're really helpful.
I have two proposals: The importance of deload week, and a video of straddle planche and how to work towards it. Thanks you Dominik!
check Calimnastic youtube channel, he goes into very detailed tutorials about planche, the best ones on yt. He is italian but his videos have english subtitles
Damn
Thats different approach to doing a pull up. Im really curious about this technique, ill definately try it. Also im fascinated by ur work! U are an awesome guy, i can tell.
Excellent pullup advice. I've strained my brachioradials twice, so now I know why it is so critical to do pullups with perfect form. Using a concave back will result in injury, sooner or later.
well... i am the guy you mentioned who can almost OAP but by some miracle has never heard of perfect pullups before. Great video, instant subscribe!
Camera quality is so clear it’s awesome
Brilliant so blessed to have you and athleanx for reference and inspiration.... thank you Dominik your continued commitment.
Hey Dominic
Mayebe next time can you talk about breathing during exercise?
I love how well and specific you explain the technique in all of your videos, great job very usefull
when I trained for football in high school, all I had was a dog-eared second hand copy of Franco Colombo's 'Guide to Bodybuilding' he showed his method of pull ups and that is all that I did for pull ups for the rest of my life really. I have some weakness in my lower core, but I am grateful I learned this method of pull ups early. Now my problem is to overcome my constant tendency for anterior tilt in my pelvis! (yeah my planche work is a real pain)
This entire time I was trying to engage my abs, your point about anterior tilt and glute activation makes so much sense, thanks so much!
I've been trying to get the perfect pull up for a long while now and never heard of the anterior pelvic tilt and not using abs. Thanks a lot, I will definitely implement it!
Gréât advises. Very key subject.thanks.
This is really useful info. I’m learning loads. Thank you for sharing your knowledge. I’ve subscribed!
Excellent information. Thank you!
Great timing watching this video its Pullup day tomorrow. Gonna implement right way. Nice video
Now these are some new aspects. Most Trainers teach the engagement of the core.
I feel the love in your teachings. Thank you, god bless you!
Thanks for these advices. Great explanation! 👍🏼💪🏼
Youre tutorials have been getting way better lately keep it up man love ya❤
Hi Dominik
Could you please breakdown all the steps to master the front lever particularly the shoulder mobility.
I. Liked the perfect pull up video.
Great advice! Thank you so much :)
Great sensation with this one !! Thanks man !
That's awesome. Nice sharing and thanks
Hi Dom ! Great content !
I'm currently doing upperbody basics boss 1. I'm going to replace pull ups and chin ups with this variation, doing less reps and more sets.
Can you make a Video about weighted pull ups progression?
Wtf bro. Just add the weight u can manage and part from there.
Shut up and do it urself man
el cucuy dick
el cucuy why is everyone hating he did nothing wrong omg
Actually, I hear your question. He actually talked about it. Idk when he said to start adding weight(probably once you can get clean 15 reps). But he said yo stack train meaning you start with one weight and keep that weight until you get really good with that weight, then make a big jump and so on. He said not to just put a little more weight on every time, but rather stick to the weight, then make big jumps
Excellent video!!!
very useful video
thanks coach
love your videos
Dear Dominic, could you make a video about the proper way to do weighted pull ups and how to progress them?
The perfect pull up is great and convenient exercise. Im doing mainly weighted pull ups and wanted to also hit a different pulling scheme on the second exercise and while it's very inconvenient to add weight to Australian pull ups, the perfect pull up doesn't require weight for a long time :)
Also the position of the scapula pretty much makes this exercise into horizontal pulling type
Great video.
Was that a Tupac instrumental during your sets? Great info Dominik. So many people teach the opposite and everything you said is what people tend to do. Especially when they are going all out. Much respect!
I am really close to the OAC, I'll add the perfect pullup as a finisher. Dom, do you think it's possible to pull a "perfect OAC" (chest to ring with full retraction at the top)?
You are a beast. Nice tips.
This gave me a huge help 💯
Can you do a video on how to do regular pull ups?
Slowly progress untill this is the regular pullup
You are my one & only supper hero in real life .
hey, nice vid, could you do a video about the people who give up in the journey of calisthenics? like the mean of discipline and pasion of the sport. Thank you so much
bravo jak si ko bik brate samo nastavi!
You rocks, dominik!!
These were harder than I thought. Could only do 3 quality reps (pronated), but they felt sooo good! Will definitely be adding them.
Dominik, please can you give me some tips for the L-SIT pullups? I can do 5 to 6 reps with straight legs, but I can't lock out my arms completely at the bottom of the position without losing form. Thanks man💪🏻👍🏻
Another superb tutorial,but what I want to know is,where did you get that Superman tee shirt?
world class
Hey Dom, awesome video man! I've been having a lot of low back pain recently and I'm pretty sure it was caused by doing L-sit chin ups. Do you think this exercise can put strain on the lower back?
Low back pain can have multiple reason. Athlean x (physioth. and Personal tr.) Make some vids about this, the pain can also come from weak glute or ab muscles..
This is what I need thanks
Would love videos on lower body strength including legs , glutes etc
Video about grease the groove ?
With a perfect pullup that's definitely doable! =)
I mean you are really good at explaining you must know a lot about GTG it would be cool to have a video about it, if you used the technique and everything :)
Hey bro can you talk about nutrition and suplement such as protein, I wonder how you manage that area of training and tanks a lot, send you love from Bolivia dude!
I love how 2pac and pikachu are in the background at the same time 😂
Awesome lesson! I’m46, started calisthenics eight months ago. Discovered your channel a month ago..... Learning so much from you! Thanks!!💪
How's the progress
Amazing thank you very much
nice thank you brother
Thanks for the info. Coming back because of the music.
Well explain thank you
nice work
Well all of them are kinda perfect. The one that uses more back is perfect for the back. And the other one which uses more core is perfect for the core.
The main rule go all the way down and all the way up and keep the body tight. We should do them all for complete pulling mastery
The one that is better for the back can develop arched back if you are just focusing on that one
Thanks Dominik for the video.
I have a question what do you think about doing pull ups on a fat/thick bar for a extended period of time??
Any side effects ??
@@janecochez4429 thanks for the answer man.
You’re still one of the beat around!
Thank you Dominik
Now I know why my back seems to not develop much but my forearms and biceps always go sore :). Thanks for the tips
Amazing bro 💪
what keeps me up at night? Tendons.. ankle and elbow, been having some success with "pump/drop-sets" to flood them with blood and increase vascularity - but often have to rest them... frustrating! anyway always keen to hear your thoughts, cheers
Hi men do you have a video explaining the differences between arch an hollow?
Thanks for the video dominik
I like the way you explain the things, and how you do your exercises.
However in the end while doing your pull ups on rings something was bothering me.
The 2 main back muscles responsible for the pulling motion once you already got your scapula depressed and adducted are:
The Latissimus Dorsi & The Teres Major muscles
The Teres Major is internal rotator of the shoulder, and is helping the Adduction &
The Latissimus dorsi is also known as the "climbing muscle". It's basically the muscle that permits us to climb things. and his functions are exactly the movement you do while moutain climbing, so:
1) extension + Adduction of your shoulder / arm, which you are doing perfectly well.
2) BUT also INTERNAL ROTATION !!!!
On your rings you're doing the opposite, and start down / depressed with pronation and IR & performs a supination and ER while pulling yourself up.
3) Spine extension helping the erector spinae muscles, and homolateral side bending and rotation also, but you can't do that on a pull up.
So try the opposite on your rings, to start down in supination and ER and performing a IR & Pronation while pulling yourself up. You should feel a bit more contraction of your back.
PS: keep up doing your videos, it's really interesting and i enjoy them a lot !
I always use false grip/thumb over while doing pull-ups daily 10-11 reps/4 sets slightly outside shoulder width apart, instead of full grip/thumb under.
.
But yes for Chin ups I always use full grip/thumb under.
Am doing it right Sir?
A planche tutorial will be great 🔥 !
Well explain thank you !
Are these also supposed to be done on rings?
halfway thru my pullup practice and i get this notification
mind reader
Make a homegym tour pleaseee!!
I tried this perfect pull up and i feel it is much more easier compare to normal pull up because its not engaging core. So, the tension is less. Which one better actually, the normal pull up or this perfect pull up?
I like the "jak si ko bik"
It keeps me up at night trying to figure out how to get my chest to bar after decades of just chin over bar.
Train explosive pull ups to gain more strenght
Robert G helps to work mobility and range of motion
Thank you broooo
Nice t-shirt, where did you get it??
This how I've always done pullups, Normally I do 6 reps 5, but been struggling to increase the reps.
????????????????????
AthleanX: Hands shoulder-width apart. Think of bringing elbows together in front. Engage your core.
Dominik: Hands wide. Think of bringing your elbows back. Don't engage your core.
Great video but in order for this to work people would need to put their egos aside which will not happen in 99.9 percent...
I have an internally rotated right shoulder and my shoulder mobility overall is bad and it prevents me from doing pull ups like this.
What would you recommend to get there.
I think I have the strength because I strenghted my back with back exercises and not fake pull ups.
I need to do a stretching/worm up before theses pull ups? Which ones would you recommend me?
Jak si ko bik :) odakle si kralju
should I use this technique for weighted pulls or would that be bad??