THIS HELPED ME GET TO TRIPLE DIGITS (And Why Pull Ups Don’t Hurt) | SmashweRx | Trevor Bachmeyer
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- Опубліковано 10 тра 2021
- Fix your body here - smashwerx.com/join-smashwerx/
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Build your body here - diced4life.com
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Subscribe to this channel here - / @smashwerx
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Why you’ve got weak pull ups (THIS HELPED ME GET TO TRIPLE DIGITS)
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Secret : This one is LONG, and you’ll want to watch the entire thing.
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One of you sent me a message the other day about painful pull-ups.
Quick anatomy lesson, your entire body is connected to...your entire body. The end.
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Ok, you have muscle slings, and without turning this into a 3 month course, the two you need to be concerned about are the Posterior Oblique Sling and the Anterior Oblique Sling.
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Posterior Oblique Sling = Lat and contralateral glute.
Anterior Oblique Sling = Internal/External Oblique and contralateral adductors.
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Systemic Scavenging (I invented that, I rule)
Posterior Scavenging.
A weak glute will show up as a weak lat on the opposite side, which forces the teres major to pick up the lat weakness, which equals shoulder pain, lopsided and weak pull ups and a very expensive and unnecessary trip to me.
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Anterior Scavenging.
Weak obliques will show up as hip rotation which loads the shoulder, bicep and wrist asymmetrically and a lopsided pull up.
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Lat length inequality, when the lat and teres major restrict overhead position, your pull up suffers, period.
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ALL hacks are comprised of three primary components, no matter what technique you’re using. Find the gap in any of them, and you’ve exposed the solution (remember, the opposite of the problem is the solution).
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My goal is to give you EVERYTHING you need.
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Here’s the series for this one:
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1️⃣ Lat Release - 2 Minutes
2️⃣ Banded Push Through - 2 Minutes
3️⃣ Cross Leg Sweep (alternate) - 2 sets of 15
4️⃣ Cross Leg Slide (alternate) - 2 sets of 15
5️⃣ Hanging Scapula 360 - 20 reps
6️⃣ Tempo Cuban Press - 2 sets of 15
7️⃣ Plank Cross Tap - 4 sets of 5
8️⃣ Single Leg Bridge - 3 sets of 5
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Hit this 2 times a week
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Fix your body here - smashwerx.com
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Build your body here - diced4life.com
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Subscribe to this channel here - / @smashwerx
Build Your Body Here - diced-b.diced4life.com/ P.s I love you guys!
Hi buddy I’d be really grateful if you could answer me this question please
I’ve been off training for a few weeks as was a bit poorly
In the mean time I rubbed out my tight hamstrings and mainly my left glute
Since I’ve started training again my left glute and left hamstring have started to get tight and are painful and I do believe it is from pull-ups most probably
Would what this excellent video is about be why I’m getting it meaning I have a weakness somewhere and also are you advocating not to do pull up with hands to far apart?
I’ve been doing pull-ups for years so does seem strange why I’m getting this pain if it is from this
Would really appreciate your response as it sucks when you can’t train and also when you have a pain in the ass lol
Many thanks
Dude, you saved my life! I'm was stuck and glued up everywhere! I carry mail for a living....20 miles a day. My back, knees, ankles, and hips were so out of wack. As a former athlete, lifter, I was so ashamed that my body was betraying me, and I stumbled on to you......"How long you hang out? Two minutes!"...At 45, I'm probably in better shape than at 25. But the things you give for free are PRICELESS! You're a good man
Great post. Keep crushing it.
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Eve Stacy Meyer online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
What video are you referring to please? Very interested. Thanks.
I used to be able to do some pull-ups but for some reason I manage do only one or two nowdays. I watched a ton of videos to figure out why. There was a lot of instructions how to do pull-ups better and so on. Finaly I realised why I couldn't do them like I did before. I was simply too fat and weak, and watching videos is not going to help with it.
looool
#TRUTH]
LMAO #Facts
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Eve Stacy Meyer online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰 .
Lol
I love how she's doing her damndest _not_ to smile...never mind, laugh. You guys clearly have built something fine together.
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Eve Stacy Meyer online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰 .
Thanks Trev - 52 yr old Canadian Military veteran here and I really find your information incredibly valuable and useful.
this man has helped me through EVERY issue I've ever had! Keep it up, coach
Most underrated fitness channel ever.
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
💯
You are amazing. An inspiration to even seasoned trainers. Thanks for your energy and knowledge.
Once again Trev delivers. 🙏🙏
Love these videos and hacks Trev, absolute life savers and game changers!
The last 3 years, I'm 53 and feel great following several of you that do follow alongs no weights.
Hanging and pull-ups are my weakness. Im currently pain free of 2 shot rotator cuffs. I really appreciate the understanding of what is going on with this video. Thank you
Subd / like
It’s rare to see such an expert at something. I really appreciate this channel.
The Smasher flat given content! Thx Bro.
Thank you for putting out these quality videos jam packed with knowledge
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Eve Stacy Meyer online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰 .
Thank you for being back. You provide the best content for many of us older guys who need to work through the age.
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
Nice drumming! Nice to see the wife having fun! ;)
Excellent info. Thanks for sharing.
Youre literally saving my life bro... I have no idea how the hell youre so smart but thank god because youre giving hope that I can one day train again.
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Eve Stacy Meyer online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
Love your content man, keep it up thumbs up
This guy is the best ....he has covered every pain and injury that most people who train have suffered or will suffer...and has developed very informative instructions on how to help alleviate pain and correct the issue by proper use of the joints
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Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Eve Stacy Meyer online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰 .
Thanks, brother! 😁👍🏻
Greatly appreciate your videos!
Thanks Trevor you’re videos are very helpful for me. You saved me from a lot of pain while in lockdown. I hope you stay fit and healthy for many many years to come. Cheers
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰.
SMASHWERX BABY !!!!
Thanx much, Trev. Your vids and instructions have helped me so much over the last few years. Your vids fixed my left shoulder impingement and I so much appreciate you. Looking forward to your next installment.
Btw, love old glory hanging proudly! 🇺🇸
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Eve Stacy Meyer online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰.
Trev, you are MONEY!! Studying your 4 6 10 pull-up vid and noticed shoulder pain. My chiro said bicep tendon. Wonder where I heard that before.
Now I’m going to spend some time with this video. You were 100% right.... fix your pain with your pull-ups. Many thanks
This guy is a God send.....
Fantastic video thank you !
Thanks yet again
Some great, practical videos on this channel.
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Eve Stacy Meyer online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰
+¹³⁰¹⁴⁷⁸⁷²⁰⁵..
This is just great and amazing knowledge. Love it. Thanks
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Eve Stacy Meyer online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
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Well done!! ✌😎
This makes so much sense, thank you. Alex at Calisthenic Movement teaches narrow grip hollow body position for supinated grip chin-ups, and pronounced back engagement with arch for wide pronated grip pull-ups. It's been working well for me, and now your lesson is reinforcing that and going deeper. again, thanx!
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰 .
Thank you coach!
Great info 👍💪
Omg;__; That made me feel Awesome
Thank you so much.
This was hella clean
Thanks! Was doing the pull up routine you posted and elbows are sore! Hope this fixes it.
Thanks again for the knowledge.
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
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awesome video
Thanks brother 🙏
That is, at least, the 3rd time you saved me... Thanks a lot! God bless tou 🙏🏼
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Eve Stacy Meyer online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
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Goddamn, those are some REALLY good tips for injury prevention
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Eve Stacy Meyer online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
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great video
You're awesome. Im gona start doing shoulder width and try the test. Great content and advice. Thanks
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Eve Stacy Meyer online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
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Thanks 🙏🏻 good info
Thank you.
I LOVE IT.
Class advice 👏👏👏
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
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I always appreciate you man and some of the positions you want my body to do make me feel a certain way! If you know what I mean. Any chance you can throw a video up of how to rehab a groin/hip flexor injury. I sure would appreciate it. It happened to my rear leg while doing Bulgarian split squats. Sucks because I love those fucking things! Thanks again bro much love
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Eve Stacy Meyer online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
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Yesterday I did more pull-ups than I've ever done before, this morning I woke up and to sore glutes.
I litterally didn't even search this topic, or discuss it out loud. UA-cam is out here reading minds now...
Really, it’s Trev reading our collective minds...
or overhearing you talk to yourself . .
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Eve Stacy Meyer online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
this video is extremely underrated, it's so important to have mobility to allow for proper shoulder placement which then in turn makes proper muscle usage throughout your body.
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
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I don't have trouble with pull ups but never applied these little excercises before, I'm sure they'll help out even more, I'm going to try it out, thx for the tips.
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Eve Stacy Meyer online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰.
I think you just connected all my developing body pain after i landed on my left knee...
Back pain started to develop... then after 2 months now my right should has pain causing tension in my right neck and pain in the shoulder blade...
man the injury at the bottom of the body works its way all the way up...
I've got super tight left lat and teres major, will be trying this out tomorrow thanks 👍
Hmm, this was very helpful.
I went through many lat stretches (including bands and bar too!) but this one is something else, 10/10 will do again. And the lunge position adds some lower body work too (got tight hip flexors I've been fighting with since forever)
Kudos 🔥🔥🔥👍🏾
Thank you for this help. I’ve been having the hardest time with pull ups. THANKS
Would you please do a video on tricep imbalances, and how to fix it?
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Eve Stacy Meyer online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰 .
As soon as I can afford the time and investment, I will be joining your masterclass. Awesome post again, thank you!
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰
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love your videos they have been so helpful but quick question, i do your no more low back pain /knee videos everyday but afterwards I always get painful back spasms that last about an hour, whats that about? Your the best no more chiropractors for me
Very interestinging thanks!
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Eve Stacy Meyer online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
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I was wondering how did pull ups cause that to anyone, but after reading the comment section I see that this is very helpful to a huge load of people. Amazing info.
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Eve Stacy Meyer online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰 .
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You are a nice person ❤️
Thanks for sharing your knowledge bro. Quick question, would those tips help with a sopraspinatus delamination? Thanks
@SmashweRx I love your videos! Can you help me figure out if this is a Lat issue or a QL issue? My right shoulder tends to drop between 1/2 to 3/4 inches lower than my left. The space between my hip and lower rib seems to be that much more narrow than the other side, as well. Heavy lifting tends to aggravate the issue. I’ve done programs focusing on glute strength and QL stretches but the shoulder height differences slowly return regardless of how long I work on those “fixes”. Could you direct me what to focus on? This regularly causes nerve pinching and a lot of pain as my strength goes up.
Good neurológic explanation
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
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i just thought yesterday: "it's been a while since I saw a smashwerx video".
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Eve Stacy Meyer online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
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Love this and all of your videos but I have a question; When should all of this be done? Feels like a full workout in itself when your shoulders and elbows already ache. Is it best to do this as a warm-up, active recovery after a workout or all by itself in place of a shoulder or back workout? I am 48, lifting for 3 years and have been stuck because every time I start to make progress again a new pain pops up. I know it is from imbalances and week stabilizing muscles, I just don't know how to fix them all over time in conjunction with my normal training. If I stopped training for every ache and pain I would be on the couch for the rest of my life :)
Trev,
I think Mark Bell's Power Project would do well to have you on to discuss injury prevention/correction techniques.
Been two years since I stopped going to chrios and PTs. Reversed my functional scoliosis naturally with introspection of the body. Your videos helped so much. Understanding is Love.
Love you Doc ❤️
Do you mind if I ask what exercises you did to fix your scoliosis?
@@mr.galath3396 it’s not so much what kind of exercises but what kind of sensations you feel while exploring movements that you know you should be able to hold/maintain but can’t. Learning about yourself through those thoughts and applying it to your life is what gets you feeling more like yourself.
Attention to detail, impressive! How many times per week?
Is there a class for this range of motion/stretching.... Eg... Like yoga, if so what is the name of it, would appreciate this info, biglove. ✌️
Thx TB.
Any videos planned for diet? You are rippified!!
"The glute"
*grabs a glute*
"Stay tuned!...Next week....Pecs..."
I watched many of your videos, but one thing is not totally clear, during pull ups how we should use/position our scapula/shoulder blades. Could you do about this 1 quick video please focusing on the starting position of the pull up, the technique
I’m hoping this stuff helps me. I had a neck injury years ago. Back then I was a pull up dynamo. Now I cannot do them. I can use the stack easy on heist machine pull downs and my body weight for reps on regular pull downs but for some reason regular pull ups haven’t returned
I had an anterior subluxation of my left shoulder while doing seated dumbbell press. After I recovered, my left scapula is winging and I feel instability. Please help.
Dont ever stop
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Eve Stacy Meyer online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
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I've been dealing with ulnar nerve entrapment at the elbow. I have no numbness in fingers but I can't get rid of the elbow tightness. Please make a video on this. Love you videos!
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Eve Stacy Meyer online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
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Hack Nine: do one round of a wod and just loop it 10x. 🤕 missed this important one.
Esse crossfit
Wait, doing all these for pull-ups? Seriously??
Totally worth it, gonna start doing them tomorrow. Thanks a lot!
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
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Very important.
I’m going to devote one to two rest days to mobility training.
Thanks, brother!
Should you do this routine daily?
How long does it take? 30mins?
I watched this on 2x speed and I feel like I just tried to drink from a fire house!
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Eve Stacy Meyer online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
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What's the name of your course and where can I find it?
I got up off the wrestling mat about 10 years ago and felt a sharp pain near my tail bone. Later that night I noticed that I had lost most of the feeling on the right side of my penis, pain in my right testicle, and pain on the inside of my right knee. I' also had pain in my feet. 10 years later and my feet sill hurt when I'm not laying down, and I still don' have much sensation in my genitals. I've seen several urologist and neurologists but no one has been able to help me even diagnose the issue. Do you have any idea on what might be happening? The urologist and the neurologist are pointing fingers at each other. Any advice or opinion would be greatly appreciated. Thank you.
The bum drum made me laugh. I am in my 4th month after knee surgery and I am just starting to get back to light duty. I just want to workout out.😁
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
What if my gap is damage to my long thoracic nerve, is their a surgery to help my scapula operate correctly?
Trev I love your stuff! Would love to sign up for your course! Where do I sign up?
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Eve Stacy Meyer online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
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How do we sign up for the body hacks pro course?
The drum roll that you just did that was interesting where can I buy that particular set of drums so I can do that drum roll too lol. Much respect and appreciation for to doing both of you congratulations. Say hello to the mannequin just have lying on the floor that really looks real lol I haven't read all the comments if in that someone becomes disrespectful tried to ignore them they would never say you're in front of your face because they would end up face less..I'll check out the rest of the video later I have something else take care good luck
How to work through an injury to even start these corrective rehabilitation with loads? Thanks. Cervical and Thoracic injury. Been loving your stuff for years then just surviving PT was the goal of the day... Thanks!
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
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@@stephenmaddison521 Will do! Thanks!
Some of them look like they can be done on a lat pull down ?
Just got diagnosed with a hip labral tear and fai, with tendinopathy in right glute. I also have a jacked right shoulder which hits by elbow and wrist. Are you saying that repairing my hip may fix my shoulder too?
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Eve Stacy Meyer online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
when you have muscle damage what then
As I had a road accident nearly 30 years, all one side of my body is limited with range of movement because of muscle damage
Hi Trevor,
Could you tell me if there are "safe" exercices with mild chronic bursitis/impingement in order to train the side delts ?
Thank you in advance.
Lu Raises
AWESOME HACKS! Been battling with my biceps brachii insertion, A LOT, for the last 6-8 months. My pull-up game and hanging skills were very respectable until I practiced supine-grip "skin the cat" this totally blew my insertion (no tears)....very uncomfortable, been backing off and isolating movements with bands, some isolated suspension as well, etc...it's barely starting to feel better. Any tips?
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
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@@stephenmaddison521 where can I find this contact info?
I thought youd focus on more SMR smashes on ur videos tho with a lacrosse ball and PVC pipes
I'm curious about the two minutes. Why?