The Arch-Backed Pull Up is the Pull Up EVERYONE Needs
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- Опубліковано 21 кві 2024
- Arched back pull ups are incredible because they turn the usual pull-up movement into something more horizontal. We tend to do a lot of vertical pulling at the gym, especially in calisthenics, but not as much horizontal.
This is a problem because we spend a HUGE amount of time training horizontal pushing. This can lead to imbalances. Worse, is that our lifestyles so often have us reaching our arms in front of us and adducting the chest. This can create a hunched over, kyphotic, posture. It also means we may struggle to exhibit as much strength in the many real world activities that DO require you to pull in the horizontal plane.
In the arched-back pull up, you lean your upper body backwards and focus on bringing the sternum up to the bar, rather than puling the chin over the bar. This way, you engage the rhomboids and other scapula retractors, alongside the rear delts, and the lats. This can help to combat poor posture while also helping you to tap into greater strength and performance.
You'll even get a little thoracic extension in there, for good measure.
This is quite a tough movement, so it's great for those that aren't getting much from regular pull ups, anymore. Bodyweight rows are a great bodyweight alternative for those that find this too tricky.
And why not drop-set this with regular pull ups?
Do you use the arched back pull up? Enjoy! - Навчання та стиль
Very interesting, ive been correcting my posture for a while now and what is working best is strenghning the muscles you said in this video, opening up my entire back and relieving the pressure on the neck, mid and lower back too.
This is also what the McGill pullup is based off
Pullups are some of the most important movements
Ah, yes. The _perfect_ pull-up as some say...
Honestly never liked this one very much, I prefer to do the more lat-focused variation and for the upper back high volume inverted rows. Will have to try doing these frequently sometime, great suggestion.
I've been doing these for a few years, but i do plyo, sternum touching the bar then really slow eccentrics,
I can do a lot more reps this way.. cool!
Can this be done with a supanated grip?
I can do 3 hollow body pull ups but 0 arched back, how can I build up to this?
Work with a band, or start with negatives
@@BJ-uncensored also do rows, rows are basically a perfect regression to this exercise
@@BJ-uncensored I cant even do negatives, as soon as I jump on the bar in the arched back position I plop back down lol. I cant even hold myself for a second.
Guess its time to buy a resistance band.
I’ve been doing inverted rows for a while but they haven’t helped much.
I think years and years of sitting in front of a computer have made my upper back and traps ridiculously weak.
@@Mega97635 I believe there's a machine called a dip assist. But now we're getting fancy.
Lower a bar you can reach for a pull up, with your feet on the ground. Use both feet to assist, then one foot if you can, then a toe, then take your training wheels off and you're doing it all by yourself 😁
Lat pull downs and the like don't transfer to pull ups, unfortunately.
Godspeed
@@Mega97635 Probably some muscular engagement queues you're missing, although I wouldn't discount being weak in that position
I can't do pull-ups.
Damn sucks
Try doing assisted pull-ups and if you can do those try inverted rows
The do lower-downs lol
Honestly, jump up. Try to hold yourself as long as possible while slowly descending.
*inverted pull-up
Inverted push-up aka the bodyweight row
@@Personna96 Kinda weird using push-up for a row based movement. 😁
Inverted Rows, Bodyweight Rows, or Australian Pull-ups for me.
I'd control the swing.
You'd do nuffin