The BEST Pull Up Tutorial EVER MADE (this WILL help you) | Trevor Bachmeyer | SmashweRx
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- Опубліковано 30 кві 2023
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The BEST Pull Up Tutorial EVER MADE (this WILL help you) | Trevor Bachmeyer | SmashweRx
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I said that I would put together the pull up program I used to go from ZERO to 103 strict pull ups, so here it is.
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These are the main issues that most of you are having, and the REAL solutions to fix each one.
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And at the end, I gave you the entire pull up system that works 100 percent of the time.
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Let’s look at the common problems first:
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Hack 1
Grip Orientation Issues (neutral, Supinated etc)
- Forced Rotates Hang: 2 minutes
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Hack 2
Grip Weakness (causes forearm pain)
- Dead Hang No Support: 2 minutes
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Hack 3
Bicep Pain
- Banded Tempo Curls: 3 x 15
- Dumbbell Hammer Tempo Curls: 3 x 15
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Hack 4
Rounding Shoulders/Shoulder Pain
- Prone Floor Sweep: 4 x 10
- Banded Bicep Release: 2 minutes
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Hack 5
Restricted Range of Motion
- Dumbbell Prayer: 2 minutes
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Hack 6
Swinging (Shaky Midline)
- Plank: 2 minutes
- Side Plank Dips: 3 x 10
- Full Heel Pulse: 3 x 20
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PULL UP ROUTINE!!!
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Watch the video explanation because it would take me a small novel to explain it on here.
If you have questions please ask.
Leave me a truckload of comments on your pull up goals and when you plan on starting!!
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I love you guys
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Trevor B (The Spartan)
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A Library Of Every Body Fix Ever Needed
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Yo trev, can you really do 103 pull ups? Would love to see the evidence
Thanks for all you do. I'm 55 and couldn't do a pushup without shoulder pain. I can crank them out pain free now following your help. Pullups are my next goal. I have confidence that I'll tackle these with your help. Thanks again.
Awesome Trevor great info !
Thanks
I’m 59. I started lifting at home with sand filled weights at 13 and then more seriously at 15. I’m 100% lifetime natty and was a 300+ bench 400+ squat and 500+ deadlift in HS back when those numbers were respectable. I lifted seriously into my mid/late 30s, then I took time off to raise my kids and have a career, but started working out seriously again at 57 and almost immediately developed chronic shoulder impingement pain. Nothing has been better for me than getting back into pull-ups. Every other intervention has been incremental at best. Since I committed to becoming good at pull-ups and incorporating them into my regular program my shoulder has improved 100%… Now I do push-ups, overhead dumbbell presses and even dips 100% pain free. Barbell flat bench pressing is still on hold, but you never know…. If you have shoulder issues do pull-ups!!!! If you aren’t strong enough now-get strong enough and make them central to your program. Thanks for your videos!
Thank you for showing us this
This is gold Trev. Many thanks.
Thank you good sir!
love you Unc thank you for the knowledge
Thank you! Didn't see this before.
Pure absolute knowledge 💣 💪🏼
57 three sets of six every second back day neutral grip. Assisted pull ups, rows and lat pull downs on back days. Reducing weight assist and increasing weight on rows and pull downs is working for me. Goal is 10-15 then add weight. Gotta be careful at my age not to push too hard as can feel shoulders protesting after being under load. Work on those on other days with chest arms etc. working for me so far.
Great tutorial
Fantastic video.
Great teaching with lots of valuable information packed in to it. Thank you.
Thank you !!You are the most reliable and knowledgeable source of info for any body pain issue. Please do not stop !!!!!
Nice one Trevor hopefully this gets me to 8 . Great tips
Did I see this video before? Is this a reupload or am I going crazy?
You are Amazing. Any chance you’ll do a tutorial series for your whole body, shoulder workouts, back, chest arms legs. You know the works 💪
Very nice👍👏😊
Isn't this a re-upload of a video from a couple years ago?
Mic. Check
I have a quick question. I don't have a high pull up bar. I have one that anchors to the sides and top of a doorway, so my feet easily touch the foor. So, when executing my pullups, should I extend my legs in front of my on a somewhat 45 deg angle, or should I bend my knees with my feet behund me. Thanks for the advice. Luv these vids.
I’ve had anterior shoulder pain that I would have sworn was long head biceps tendon pain. It was deltoid insertion at the humerus with fascial distortion, I wouldn’t always presume it to be biceps.
What brand of bands do you recommend?
🎉ULTIMATE SMILEY FACE😁
What about after 3 pull emom for 14min?
100 pullups in 1 set? ...strict, without kipping? ...I find that very hard to believe. A 30+ rep in 1 set strict pullups is extremely good... even for calisthenics guys.