Been doing a lot of wide grip pullups myself lately! I always go thumbless here and generally stick with body weight or just a small amount of external load, with the goal of accumulating a high number of total reps. Always felt that this variation was better suited as a volume exercise.
@@AlexLeonidas thanks on doing this video needed gudieance on wide grip pull ups .Mind doing one on tips for long limb lifters how to gain size as to fill up muscles it would impact us
Definitely agree on your takeaways, especially the frequency aspect. I personally never outright program wide grip pullups: I just throw them in once in a while as a replacement for standard style, leading to something like 50% normal grip / 40% narrow grip / 10% wide. The fact that I only use that style pronated also adds to that imbalance, but overall I've found that this ratio tends to be most beneficial in terms of injury prevention / progression.
Alex you have been looking big recently, Seeing you get bigger even this late into ur lifting journey has personally showed me their isnt any sort of point where you reach a "limit" its all about how health and longevity i bet u will still be gaining size into your early 40's
Dude is already an absolute tank I can’t imagine what he’ll look like in his 40s. Bro is finna be as big as Franco columbu and nearly as strong. His arms improved so much this bulk i bet they’ll be one of his strongest body parts in two years or less
I’ve been doing the opposite and LOVING IT! Those ultra close grip Hannibal for King style Pullups are so underrated! I actually got dons in my upper chest and brachialis!
Be careful indeed. If you want to pull wide, just go just outside shoulder width or keep the volume lower. It feels like shoulder and elbow pain waiting to happen if you overdo it. Slow and steady wins the race here. Awesome video, Alex 🔥💪
when i was 18 to 20 did wide pull-ups 4 to 5 days a week had no pain, people nows most exercises they do terrible range of motion,terrible form, ego lift, what ends up joint problems,
This is so true, The only overuse injury I’ve got from pull ups is this weird armpit pain that I think is teres major/minor. Nothing a little load management didn’t fix.
BRO, I've been having issues with the wide grip pullup. Usually getting pains around the area you mentioned, upper lats/ teres major. Genuinely thought I had torn something. Thank you for the video, you do not miss! Have no idea about any other TH-camrs but you going so in-depth about one specific topic.
We needed these types of videos much earlier. For years the wide grip pronated version was tauted as the ultimate lat targeter. Thanks to Hypertrophy Coach's channel and his proteges like Hunter Labrada, we know this could not be farther from the truth. The single arm neutral or supinated plate loaded or cable pulldown is the ultimate lat targeting movement because the elbow moves closer alongside one's torso at the bottom on the movement to target the lat along with the lowest portion, and at the top the full lat stretch is more intense because the grip is not wide. A wider grip and pronated hold recruits the teres muscles, rear delts, spinatus muscles, and others muscles more. Based on this logic, the neutral or supinated grip pullup with a width that directs the elbows alongside the bottom of the lat will be superior to pronated wide grip pullups for lat focus. For overall back building, any variation is fine. I just have a bone to pick with those who continue to claim that wide grip pronated pulling of any kind are primarily lat movements.
Wide grip was always used sporadically throughout my training, usually during deload weeks. Definitely love the movement and agree with your take on them.
Maybe 3-4 months (in it for the long game) then imma go weighted but use micro plates like 1.25kg plates. I’m thinking of switching it out to a chin up to minimise overuse for thr next macro
I exactly got that nagging pain you talked about. For me it felt like a pin point sharp pain which would be here or there. I got it from doing wide lat pull downs throughout my powerlifting program. Definitely gotta make sure you have proper retraction and aren’t swinging.
Injured my rotator cuffs from wide grip pull ups because I was simply doing too much and weighted variations as well. Took me 2 yrs to almost fully recovering from it. I would stay away from it unless I'm freakishly strong on all other safer pull up variations. But the rings version of wide grip pullups definitely are the safest version here.
Hit the nail on the head, I got in to calisthenics and went to weighted calisthenics fast and would drop down during pullups, strained my latissimus dorsi multiple times but learned and improved over time
The thumbs over the bar sounds pretty logical, but I never thought about it. Definitely implementing that from now on, thanks for the great content Alex!
Wide grip pull ups puts your choulders and biceps in a very fragil position, hence the pain you experience. Supinated grip pull ups, is where its at. more rom and total activation of the lower lats in conjunction with the biceps wich is KEY for most of back exercises. You can train your upper back by doing rows and posterior workouts
Wow. I’ve been incorporating wide grip pull ups for over 4 months. Got incredible results, but the intensity being so high not proper load management, I pulled something around my right lat area so i’m taking a step back and reevaluating my form. Thanks for the video I needed this.
Ive definetly felt this last summer. I was taking acutane a acne medication at the time and one of the side effects was joint pain. Like an idiot I blamed it on the medication.. not realizing how many wide grip pull ups I was doing a week. Slowly reduced the load to a comfortable amount and it got better. Alex great message.. listen to you body people. It’s important you only get one.
I’ve found that wide grip pull-ups allow me to train pull-ups without adding weight. I’ll do the first set wide, second set close, and third set reverse grip. That way the movement gets easier as I accumulate fatigue.
I only trained weighted wide grip 2-3 times a week for 2 years (good form) and now I can't do Chin-ups without numbness and impingement pains. I never released I had a problem until I wanted to switch it up. Listen to this man AND switch it up with chin-up to keep mobility. I literally can't deadhang in the cu position
I always felt best when pulling with about 1.5x shoulder width grip personally. I rotate in my 3 variations, wide grip, chinups and ring pullups for each of my 3 upper body workouts throughout the week. I agree on the thumbless grip you mentioned, I cup the bar on lat pulldowns and wide pullups, I just feel my upper outer back a lot more (upper lats and teres )
@@AlexLeonidas I know you're big on rings (your of covid training vids made me get them lol), I really like doing low to moderate reps on shoulder width ring pullups with a nice pause at the top. I do them full from, dead hang to rings to chest style and twist the rings fully at the top. lights up my biceps and lats like nothing else, highly recommend it
such an important video!!!!! good job! Pull ups and wide ones at most have been my greatest gift in both size, strength and functional strength. But earlier was also one of my greatest curses how much i was injuried while being uncarefoul!
I find that, although awkward at first, shoulder width parallel pull-ups, roughly shoulder width, are the best for me biomechanically. I never feel undue strain when using them.
100% agree on the thumbless grip. I think it works for the same reason many prefer it on bench, it allows just a bit more external rotation and is less constricting. Also seems to take the arms out of it even more by being able to pull with the pinkies which I like a lot.
Makes sense, the slight external rotation with the emphasis on pinky pulling makes you feel it even more in your back especially when squeezing at the top.
Too many big guys default to chin ups because it biases their strengths and hides weaknesses. Wide grip pulls have to be included for a true measure of upper back strength
I'd gotten tennis elbow from even wide grip inverted rows, let alone pull ups dur to the wrist being in an awkward position on a straight bar. All good now, using narrow grip, elbows in and back. Healthier than ever.
Same thing happened to me from doing these wide-grip movements. Wide grip pullups, rows, and cable-pulldowns. First thing I've had that's remotely close to an injury while lifting. Now I basically throw in a substitution for the stuff that puts my wrists at weird angles. I've also doing a little more direct work with my forearms, which I'd never really consciously made an effort to grow before. They say that helps.
Been doing wide grip pull ups on the assisted pull up bar. Starting position with arms at roughly 90 degree angles, then focus on pulling the elbows down and inward. It absolutely grills my entire lats at the end of a back day.
Definitely right with this one alex. Got some pain on the inside of my elbows (some might call this golfers elbow) from wide grip pullups a few months ago. Still feel it on certain back movements
Def got some type of nagging soreness in my teres area from doing wide grips you described it perfectly, i switched to neutral grip pullups with wide grip lat pull downs and it went away
„yanking back in that position“🤣😭💀 I did that years ago, fucked up my shoulder joints and couldn‘t perform a regular pull up since then. had quite a laugh. thank you!
I had this injury twice, once it was when I stretched at an extreme angle and second with wide grip pull ups, I was treating it like any other variations. Doing cable pull overs takes pain off for sometime.
I was watching it next to my pullup bar and testing as the video was passing,and the thumbless variarion feels better automaticly. Good insight as always bro
One of the OG super squat programs called for BODYWEIGHT wide grip chins and dips with breathing squats 3 days a week, lots of people made huge gains off that short term minimalistic program
I actually impinged my shoulder doing wide grip pull ups years ago :D But back then I was still a novice and I had no idea what I was doing. So personally I would not recommend them to less experienced lifters. But now I am doing them from time to time on the rings and I have no problems whatsoever. On that topic, I found out, that pretty much every calisthenics movement feels much better on the rings. It allows you to do much more natural movements and strengthens the stabilizer muscles that are usually very neglected.
Awesome video as always Alex. I love the fact that you are so concise in your exploration of training, so much useful information and experience from your channel. LFG
I put a band across the hooks at a low enough level that it takes some of the strain at the bottom but still allows an unassisted contraction at the top. I've also been coached to do more layback as the grip goes more overhand and wider, and to go full hollowbody for narrow underhand chinups. It works for my body's anthropometry, I'm guessing it might also help some people but not everyone. Thanks for an insightful video on a great but sometimes inadequately understood exercise!
I have really long arms and all I used to do were wide grip pullups, because I thought that was the proper form. I eventually added weight and got to 25lbs added for reps and then I discovered chinups and other grips for pullups. I've never gotten hurt from them, but seeing the fat gripz and ring variations makes me want to try them now.
I hurt right shoulder doing wide grip pullups, but not because the movement itself is bad, but because i did them to heavy and not controlled enough. With that being said my shoulder is alright atm, i can do every movement without pain but i will stay away from this variation till i get stronger. The sensation in the armpit area you described is exactly what i felt. Love your content Alex, keep it up 💪
awesome vid bro. started including wides bc of you and i’ve noticed that when i don’t control the negative, it’s harder for me to progress but no pain. Maybe I just didn’t do them long enough or am strong enough at them yet to experience overuse but i’ll definitely keep this in mind going further!
Thumb over the bar on straight bar also helps reduce stress on the wrist/elbow tendon. This is due to the fact that your thump puts the palm into a better angle.
Crazy you mention how you have to program wide-grips pu’s in and out. I love them, but I always begin losing reps about three weeks in, whenever I utilize them. Just reintegrated them again today after a couple months off and I could hit previous max reps easily.
I do dead hangs as warm ups quite often and my body loves ring pull ups and being over 50 my shoulders have never held so rounded with stabilising muscle strength playing a massive part of that. You will get whole body strength and much neglected core strength keeping you feeling strong 💪 Light wrist stretching both front and back will also aid recovery and relieve stress into the elbows. You will get forearms like lamb shanks. Keep up the great work
Wide grip pullups are for the upper back, very little lats work there. If you really want to feel and work your lats (lower lats particulary) do mid/narrower supinated grip pull ups and tell me later. More activation of the lats and plenty of rom which is key.
@@wunnaflo7989 it works them a bit. But you isolate the lower lats by doing close supinated grip pull ups working in conjunction with the biceps which is the most natural movement, anatomically. Just try them and tell me later:)
Crazy, I just recently started adding pullups into my program (last two pull sessions have been the first times I've done all my sets wide-grip), and I just did a pull day tonight, and now see this video recommended. I also really like using a thumb-less grip. I started when I began taking pullups seriously, and now I do all my pulling movements (single arm lat pulldowns, cable rows, pullups, etc.) that way. It feels a lot more natural, and I'd say that feeling also lends to strength during those last couple reps. Wide-grip pullups have definitely become a new favorite of mine. There's something so satisfying about doing them right.
I didn’t feel my back when doing pull ups all of my life , and when i tried wide pull ups last , i woke up with my delts died literally , i am so happy that i know this exercise really
2:15 yeah i know what you mean. I've tweaked that spot a few times and it makes high reps painfull for me so whenever it happens my volume drops and i lose some size.
I know the spot and sensation he's speaking about.. WDF? Elbows slightly being forward and down normally promotes that same feeling/vulnerability. Were talking mm's of movements at the lats switches that same feeling on and off. Mid set i'll find my correct line away from it..
got this exact problem from doing too much frequency on ring pullups. its been almost 4 months now and rows are still the only exercise for my back without any pain. please dont ignore this pain and never stop doing rows for too long even if it means a little strengh sacrifice on pullups
I've been sticking to moderate weight and reps for wide grip pull downs. My favorite with for "moderately wide" is just at the crease on a pulldown bar, but for me it's still narrow enough to keep my forearms basically vertical (wider and my shoulders always are unhappy). I'll leave the heavier stuff for neutral / moderate width grip work. Keeping your joints healthy is an excellent way to enable going to the gym in the long term, overuse is a mess. Shoulder issues are best to avoid...they take a long time to recover from.
My weighted wide grip pull up is noticeably weaker than my neutral grip and I'm trying to fix that. But I have hurt myself on them just as you're describing at that exact spot. It was only very minor and healed within a couple of weeks, but it was still an injury. I could continue training my back, but it was with less intensity. It's all about warming up enough and being very controlled as you say. I tend to do pull-ups the way NH does them with a more constant tension approach with a slightly reduced range of motion. I do this because I feel like I get mind muscle connection and it's less aggravating on my shoulders. But for wide grip pull-ups, constant tension is actually where the upper lat that tucks in to your armpit can get tweaked because it's in such a stretched position. That's where warming up a ton helps out. I would never do them first in a workout.
I quit doing overhand Pull-ups all together a couple of years ago, after hurting my shoulder a couple times and lightly tearing my Biceps. Neutral grip or Underhand feels soooooo much better
Is there any benefit from doing wide grip pulls for lat development vs sticking to weighted chins & neutral grip pull ups and slow and controlled body weight sternum pull ups?
Wide grip actually works the lats less and the upper back muscles harder. For superior lat development, use a medium/close grip. Neutral grip is also great for the lats
Is wide grip pull-ups the hardest variation. I find personally I’m able to go endurance mode with how much reps I can crank out with wide grip. Can your anthropometry make wide easier, 🤷♂️?
It's by far the hardest, I'd say long arms can potentially make it easier BUT it's all about the relative forearm angle. So if you grab on the same spot as me, maybe it's easier because the leverages aren't matched. But if you went collar to collar, then the effect would now take place.
I don't usually get injured doing pullups but chin-ups are a different story. I seem to injure my bicep doing those, and that's with no extra weight. Also I thought wide grip pullups were a tad easier due to a less range of motion?
I use very wide pull ups after doing my regular weighted pull ups session . So my joints and tendons are prepared for it. I don't use weights, or use very light weights with these, always pause for 2 count at the top, lower down under control, never max out, and aim to achieve 20-25 total reps.
Hi Alex, like your content. It's funny today I switched from 25 lb chins 3 x 6-8 to wide grip pullups. I always think its better to be on the side of caution when rotating exercises. I did 3 x 8-10 BW.
I got this injury this year. Was doing tons of volume and heavy weighted pull ups. It has taken so long to get back - over 6 months. Even now I have to be super careful
I never did wide grip pullups, they just don't feel good for me. I'm extremely weak and more importantly it feels like it stresses my joints much more than my back. I stick to doing more narrow grips with pulls in general
Been doing a lot of wide grip pullups myself lately! I always go thumbless here and generally stick with body weight or just a small amount of external load, with the goal of accumulating a high number of total reps. Always felt that this variation was better suited as a volume exercise.
I 100% agree! Looks like you figured out the important points early on 💯
@@AlexLeonidas thanks on doing this video needed gudieance on wide grip pull ups .Mind doing one on tips for long limb lifters how to gain size as to fill up muscles it would impact us
I recommend going a step further and chucking on the fat grips
@@AlexLeonidas Alex please help, I have this injury for 6 months, what should I do?
@@Maxorepak16 whats the injury?
Definitely agree on your takeaways, especially the frequency aspect. I personally never outright program wide grip pullups: I just throw them in once in a while as a replacement for standard style, leading to something like 50% normal grip / 40% narrow grip / 10% wide. The fact that I only use that style pronated also adds to that imbalance, but overall I've found that this ratio tends to be most beneficial in terms of injury prevention / progression.
I like those ratios! I'd say I'm 40% normal, 40% narrow, and 20% wide.
Yeah I agree. Keeping them consistent but minimal is what I've found works best to avoid overuse too
@Connor Mossberg i think he is smart. How about you?
@Connor Mossberg some people are actually intelligent
@Connor Mossberg he's not acting smart that's just basic shit, you need him to dumb down to your level?
Alex you have been looking big recently, Seeing you get bigger even this late into ur lifting journey has personally showed me their isnt any sort of point where you reach a "limit" its all about how health and longevity i bet u will still be gaining size into your early 40's
He’ll be an absolute tank in his 40s. Probably rivaling some of the fake natties
Dude is already an absolute tank I can’t imagine what he’ll look like in his 40s. Bro is finna be as big as Franco columbu and nearly as strong. His arms improved so much this bulk i bet they’ll be one of his strongest body parts in two years or less
I’ve been doing the opposite and LOVING IT! Those ultra close grip Hannibal for King style Pullups are so underrated! I actually got dons in my upper chest and brachialis!
yes for me close grip chins are more difficult than standard chins and my most limiting factor in these is that my chest quits
Wait what, chest?
@@simonhaesaert8175I think super close grip chin ups force you to squeeze your chest together or something
@@simonhaesaert8175 apparently your chest gets squeezed at close grip
I started using a neutral grip more intuitively over time because I could load more weight but I also found that it felt a lot less awkward as well.
Same, I’ll throw in a couple sets here of there or pronated or supinated but 80-90% of my pull-ups sets are neutral grip
Be careful indeed. If you want to pull wide, just go just outside shoulder width or keep the volume lower. It feels like shoulder and elbow pain waiting to happen if you overdo it. Slow and steady wins the race here. Awesome video, Alex 🔥💪
when i was 18 to 20 did wide pull-ups 4 to 5 days a week had no pain,
people nows most exercises they do terrible range of motion,terrible form, ego lift, what ends up joint problems,
When I was a beginner, I was injured doing this. Corrected my technique and never stopped doing it, still do this exercise to this day. Love doing it.
What did you do wrong?
This is so true, The only overuse injury I’ve got from pull ups is this weird armpit pain that I think is teres major/minor. Nothing a little load management didn’t fix.
Exactly. Those who've experienced it know what's up.
Same here. Gets especially bad for me when I couple these with heavy deads or pullovers.
Dude you are insane - I had this EXACT armpit pain!
I've focused hard on my pullup game since your recent several videos.
Been there. Wide grip is definitely higher risk. Slow and controlled will ensure longevity. Been injured too many times trying to rep out fast.
BRO, I've been having issues with the wide grip pullup. Usually getting pains around the area you mentioned, upper lats/ teres major. Genuinely thought I had torn something. Thank you for the video, you do not miss! Have no idea about any other TH-camrs but you going so in-depth about one specific topic.
We needed these types of videos much earlier. For years the wide grip pronated version was tauted as the ultimate lat targeter. Thanks to Hypertrophy Coach's channel and his proteges like Hunter Labrada, we know this could not be farther from the truth.
The single arm neutral or supinated plate loaded or cable pulldown is the ultimate lat targeting movement because the elbow moves closer alongside one's torso at the bottom on the movement to target the lat along with the lowest portion, and at the top the full lat stretch is more intense because the grip is not wide. A wider grip and pronated hold recruits the teres muscles, rear delts, spinatus muscles, and others muscles more. Based on this logic, the neutral or supinated grip pullup with a width that directs the elbows alongside the bottom of the lat will be superior to pronated wide grip pullups for lat focus.
For overall back building, any variation is fine. I just have a bone to pick with those who continue to claim that wide grip pronated pulling of any kind are primarily lat movements.
Wide grip was always used sporadically throughout my training, usually during deload weeks. Definitely love the movement and agree with your take on them.
Amazing video. Just beat my neutral grips pr with super wide grip, 15 reps BW. Thanks brother. Best natty out there
15 reps with a super wide grip is awesome!! 20 on the way 🔥🔥
Maybe 3-4 months (in it for the long game) then imma go weighted but use micro plates like 1.25kg plates. I’m thinking of switching it out to a chin up to minimise overuse for thr next macro
I exactly got that nagging pain you talked about. For me it felt like a pin point sharp pain which would be here or there. I got it from doing wide lat pull downs throughout my powerlifting program. Definitely gotta make sure you have proper retraction and aren’t swinging.
Crazy that the same pain can occur from wide grip lat pulldowns, but the reasons are identical.
Injured my rotator cuffs from wide grip pull ups because I was simply doing too much and weighted variations as well. Took me 2 yrs to almost fully recovering from it. I would stay away from it unless I'm freakishly strong on all other safer pull up variations. But the rings version of wide grip pullups definitely are the safest version here.
Hit the nail on the head, I got in to calisthenics and went to weighted calisthenics fast and would drop down during pullups, strained my latissimus dorsi multiple times but learned and improved over time
The thumbs over the bar sounds pretty logical, but I never thought about it. Definitely implementing that from now on, thanks for the great content Alex!
Wide grip pull ups puts your choulders and biceps in a very fragil position, hence the pain you experience. Supinated grip pull ups, is where its at. more rom and total activation of the lower lats in conjunction with the biceps wich is KEY for most of back exercises. You can train your upper back by doing rows and posterior workouts
Wow. I’ve been incorporating wide grip pull ups for over 4 months. Got incredible results, but the intensity being so high not proper load management, I pulled something around my right lat area so i’m taking a step back and reevaluating my form. Thanks for the video I needed this.
Ive definetly felt this last summer. I was taking acutane a acne medication at the time and one of the side effects was joint pain. Like an idiot I blamed it on the medication.. not realizing how many wide grip pull ups I was doing a week. Slowly reduced the load to a comfortable amount and it got better. Alex great message.. listen to you body people. It’s important you only get one.
Yes man but Accutane still trashes your joints
@@evo.spartan oh for sure trust me.. m’y face is much clearer now but at what cost.. had to consult many doctors to fix it
I’ve found that wide grip pull-ups allow me to train pull-ups without adding weight. I’ll do the first set wide, second set close, and third set reverse grip. That way the movement gets easier as I accumulate fatigue.
The real OG of fitness TH-cam, thanks for your videos
Thank you for your support! I'm blessed to be part of such a great community.
I only trained weighted wide grip 2-3 times a week for 2 years (good form) and now I can't do Chin-ups without numbness and impingement pains. I never released I had a problem until I wanted to switch it up. Listen to this man AND switch it up with chin-up to keep mobility. I literally can't deadhang in the cu position
I really appreciate the duty of care you are respecting here. Well done!
I always felt best when pulling with about 1.5x shoulder width grip personally. I rotate in my 3 variations, wide grip, chinups and ring pullups for each of my 3 upper body workouts throughout the week. I agree on the thumbless grip you mentioned, I cup the bar on lat pulldowns and wide pullups, I just feel my upper outer back a lot more (upper lats and teres )
I like your approach, it's very balanced and solves the overuse problems completely.
@@AlexLeonidas I know you're big on rings (your of covid training vids made me get them lol), I really like doing low to moderate reps on shoulder width ring pullups with a nice pause at the top. I do them full from, dead hang to rings to chest style and twist the rings fully at the top. lights up my biceps and lats like nothing else, highly recommend it
such an important video!!!!! good job!
Pull ups and wide ones at most have been my greatest gift in both size, strength and functional strength. But earlier was also one of my greatest curses how much i was injuried while being uncarefoul!
As soon as I read the title I felt the pain you describe .I'm going to try the variations in the vid and see how it goes , cheers to everything wider
I find that, although awkward at first, shoulder width parallel pull-ups, roughly shoulder width, are the best for me biomechanically. I never feel undue strain when using them.
"Correct load management and proper form" sums up proper lifting very nicely.
100% agree on the thumbless grip. I think it works for the same reason many prefer it on bench, it allows just a bit more external rotation and is less constricting. Also seems to take the arms out of it even more by being able to pull with the pinkies which I like a lot.
Makes sense, the slight external rotation with the emphasis on pinky pulling makes you feel it even more in your back especially when squeezing at the top.
Too many big guys default to chin ups because it biases their strengths and hides weaknesses.
Wide grip pulls have to be included for a true measure of upper back strength
Word, we have to train the pullup variations we suck at for those next level gains.
I'd gotten tennis elbow from even wide grip inverted rows, let alone pull ups dur to the wrist being in an awkward position on a straight bar. All good now, using narrow grip, elbows in and back. Healthier than ever.
Same thing happened to me from doing these wide-grip movements. Wide grip pullups, rows, and cable-pulldowns. First thing I've had that's remotely close to an injury while lifting. Now I basically throw in a substitution for the stuff that puts my wrists at weird angles. I've also doing a little more direct work with my forearms, which I'd never really consciously made an effort to grow before. They say that helps.
@@BF-xg5ld so we'll see. All the best!
Holy shit at that back! Phenomenal!
Also, I can only applaud how consistently good, engaging and informative your content has been.
Much love Khalid!
Nice video, I love doing neutral grip weighted chinups, your vids have helped me prioritise alot of decent exercises in my new routine, love ya Alex
Been doing wide grip pull ups on the assisted pull up bar. Starting position with arms at roughly 90 degree angles, then focus on pulling the elbows down and inward. It absolutely grills my entire lats at the end of a back day.
You confused me for a second with the thumbnail, the bandana and the massive wings together made me think Sticky Ricky posted instead.
Definitely right with this one alex. Got some pain on the inside of my elbows (some might call this golfers elbow) from wide grip pullups a few months ago. Still feel it on certain back movements
Sucks Joseph, I'd 100% consider using fat grips for your pulling movements.
@@AlexLeonidas i’ll give that a shot for sure. Thanks for the tip man!
I love a little more than shoulder width. It’s not as beneficial for targeting the last but it’s just so much more comfortable
Def got some type of nagging soreness in my teres area from doing wide grips you described it perfectly, i switched to neutral grip pullups with wide grip lat pull downs and it went away
„yanking back in that position“🤣😭💀 I did that years ago, fucked up my shoulder joints and couldn‘t perform a regular pull up since then.
had quite a laugh. thank you!
I had this injury twice, once it was when I stretched at an extreme angle and second with wide grip pull ups, I was treating it like any other variations. Doing cable pull overs takes pain off for sometime.
I was watching it next to my pullup bar and testing as the video was passing,and the thumbless variarion feels better automaticly.
Good insight as always bro
One of the OG super squat programs called for BODYWEIGHT wide grip chins and dips with breathing squats 3 days a week, lots of people made huge gains off that short term minimalistic program
I actually impinged my shoulder doing wide grip pull ups years ago :D But back then I was still a novice and I had no idea what I was doing. So personally I would not recommend them to less experienced lifters. But now I am doing them from time to time on the rings and I have no problems whatsoever.
On that topic, I found out, that pretty much every calisthenics movement feels much better on the rings. It allows you to do much more natural movements and strengthens the stabilizer muscles that are usually very neglected.
Another elbow pain video would be a life saver if you have any more tips. I'd really appreciate it
By far the best upper body you could ask for. Pull-ups/dips combination.
Awesome video as always Alex. I love the fact that you are so concise in your exploration of training, so much useful information and experience from your channel. LFG
Very humbling pull-up variation for sure. I agree that it they must be rotated. I usually keep them in my program for 6-8 weeks at a time.
Absolutely, 6-8 weeks is a good timeframe.
I put a band across the hooks at a low enough level that it takes some of the strain at the bottom but still allows an unassisted contraction at the top. I've also been coached to do more layback as the grip goes more overhand and wider, and to go full hollowbody for narrow underhand chinups. It works for my body's anthropometry, I'm guessing it might also help some people but not everyone. Thanks for an insightful video on a great but sometimes inadequately understood exercise!
The band is a smart idea for this variation and you're correct about the laying back depending if it's close or wide.
I have really long arms and all I used to do were wide grip pullups, because I thought that was the proper form. I eventually added weight and got to 25lbs added for reps and then I discovered chinups and other grips for pullups. I've never gotten hurt from them, but seeing the fat gripz and ring variations makes me want to try them now.
Should be able to do them once more, try out these variations and keep me updated!
I hurt right shoulder doing wide grip pullups, but not because the movement itself is bad, but because i did them to heavy and not controlled enough. With that being said my shoulder is alright atm, i can do every movement without pain but i will stay away from this variation till i get stronger. The sensation in the armpit area you described is exactly what i felt.
Love your content Alex, keep it up 💪
That sucks man and I feel you big time. You know what to do moving forward 💪
@@AlexLeonidas Thank you man, its not optimal but with your tips i now know what to do
awesome vid bro. started including wides bc of you and i’ve noticed that when i don’t control the negative, it’s harder for me to progress but no pain. Maybe I just didn’t do them long enough or am strong enough at them yet to experience overuse but i’ll definitely keep this in mind going further!
I think
Pull ups
Dips
Triceps extension
Biceps curls
Trx side delts
Leg extension+walking lunges
Leg curls
Calves
All 5x10
5 days
I think this would lend itself to mechanical drop sets. Like 1-2x8-15 then go narrower or neutral grip for another 2-3 sets of similar rep ranges
Actually a great idea
My weighted neutral grip pullup has plateaued for a few weeks. So I’ve decided to train different grips and doing wide grip pull-ups.
This is the way! Rotating variations = instant PRs when you go back to your strong grip.
Thumb over the bar on straight bar also helps reduce stress on the wrist/elbow tendon. This is due to the fact that your thump puts the palm into a better angle.
Crazy you mention how you have to program wide-grips pu’s in and out. I love them, but I always begin losing reps about three weeks in, whenever I utilize them. Just reintegrated them again today after a couple months off and I could hit previous max reps easily.
I do dead hangs as warm ups quite often and my body loves ring pull ups and being over 50 my shoulders have never held so rounded with stabilising muscle strength playing a massive part of that. You will get whole body strength and much neglected core strength keeping you feeling strong 💪
Light wrist stretching both front and back will also aid recovery and relieve stress into the elbows.
You will get forearms like lamb shanks.
Keep up the great work
Wide grip pull-ups engage the lats so insanely good. Stretch is insane and u can actually feel that pulling comes from lats mostly.
Wide grip pullups are for the upper back, very little lats work there. If you really want to feel and work your lats (lower lats particulary) do mid/narrower supinated grip pull ups and tell me later. More activation of the lats and plenty of rom which is key.
@@joaquinodriozola4963 Hollow body wide pullups do not work lats? I have to be build different then.
@@wunnaflo7989 it works them a bit. But you isolate the lower lats by doing close supinated grip pull ups working in conjunction with the biceps which is the most natural movement, anatomically. Just try them and tell me later:)
Thanks for the video Alex!! I was wondering about this variation
It's worth it, but proceed with caution!
Fellow WG pull up overuse experiencer here lol. It’s a great lift that needs to be respected and done with reason
Love how you phrased that, it's a great lift that must be treated with respect!
In the silverback book I used to swear by the wide grip neutral pull-up, still is a great lift honestly
Seriously bro, a lot of those old school calls were on point!
Rich Piana preached false grip for back movements too. Interesting.
Thanks for this. I always thought the armpit issue was caused by OHP which I do before widegrip pullups, but this makes complete sense. Good stuff
Crazy, I just recently started adding pullups into my program (last two pull sessions have been the first times I've done all my sets wide-grip), and I just did a pull day tonight, and now see this video recommended. I also really like using a thumb-less grip. I started when I began taking pullups seriously, and now I do all my pulling movements (single arm lat pulldowns, cable rows, pullups, etc.) that way. It feels a lot more natural, and I'd say that feeling also lends to strength during those last couple reps. Wide-grip pullups have definitely become a new favorite of mine. There's something so satisfying about doing them right.
Love this channel man
Good video!
I prefer neutral grip L-sit pullups, either with a bar or rings.
Pull up is the way of truth and life for back gains
I didn’t feel my back when doing pull ups all of my life , and when i tried wide pull ups last , i woke up with my delts died literally , i am so happy that i know this exercise really
I had pain this afternoon working out doing a wider grip. Now I know why! Thanks 👏
Man, you got huge over the year! Good work
Totally agree I rushed weighted moved bk to bodyweight 5 sets struggled to get 7 on most sets will keep bw until I hit 5x15
I feel the same bro, I feel you. It's something near where the tricep attaches to the lat
good video man! I just started adding these in because of your suggestion.
2:15 yeah i know what you mean. I've tweaked that spot a few times and it makes high reps painfull for me so whenever it happens my volume drops and i lose some size.
I know the spot and sensation he's speaking about.. WDF? Elbows slightly being forward and down normally promotes that same feeling/vulnerability. Were talking mm's of movements at the lats switches that same feeling on and off. Mid set i'll find my correct line away from it..
got this exact problem from doing too much frequency on ring pullups.
its been almost 4 months now and rows are still the only exercise for my back without any pain.
please dont ignore this pain and never stop doing rows for too long even if it means a little strengh sacrifice on pullups
Any day now Alex will activate the demon back
I've been sticking to moderate weight and reps for wide grip pull downs. My favorite with for "moderately wide" is just at the crease on a pulldown bar, but for me it's still narrow enough to keep my forearms basically vertical (wider and my shoulders always are unhappy). I'll leave the heavier stuff for neutral / moderate width grip work.
Keeping your joints healthy is an excellent way to enable going to the gym in the long term, overuse is a mess. Shoulder issues are best to avoid...they take a long time to recover from.
Did 20 doubles with 45 on the wide grip. Brachioradialis was destroyed for weeks.
My weighted wide grip pull up is noticeably weaker than my neutral grip and I'm trying to fix that. But I have hurt myself on them just as you're describing at that exact spot. It was only very minor and healed within a couple of weeks, but it was still an injury. I could continue training my back, but it was with less intensity. It's all about warming up enough and being very controlled as you say. I tend to do pull-ups the way NH does them with a more constant tension approach with a slightly reduced range of motion. I do this because I feel like I get mind muscle connection and it's less aggravating on my shoulders. But for wide grip pull-ups, constant tension is actually where the upper lat that tucks in to your armpit can get tweaked because it's in such a stretched position. That's where warming up a ton helps out. I would never do them first in a workout.
I quit doing overhand Pull-ups all together a couple of years ago, after hurting my shoulder a couple times and lightly tearing my Biceps. Neutral grip or Underhand feels soooooo much better
Use rings for wide grip pull-ups to allow the joints to move how they want.
As a tall guy i felt that all other variations of pullups felt un-natural i would always default to wide grip even though I would get less reps.
Ayyyy.Finally a video
Looking back, I got a pretty serious impingement doing wide grip
Absolute gangster back.
Is there any benefit from doing wide grip pulls for lat development vs sticking to weighted chins & neutral grip pull ups and slow and controlled body weight sternum pull ups?
Wide grip actually works the lats less and the upper back muscles harder. For superior lat development, use a medium/close grip. Neutral grip is also great for the lats
Is wide grip pull-ups the hardest variation. I find personally I’m able to go endurance mode with how much reps I can crank out with wide grip. Can your anthropometry make wide easier, 🤷♂️?
It's by far the hardest, I'd say long arms can potentially make it easier BUT it's all about the relative forearm angle. So if you grab on the same spot as me, maybe it's easier because the leverages aren't matched. But if you went collar to collar, then the effect would now take place.
Wide ring pull-ups are probably harder than bar
I don't usually get injured doing pullups but chin-ups are a different story. I seem to injure my bicep doing those, and that's with no extra weight. Also I thought wide grip pullups were a tad easier due to a less range of motion?
Chins have never felt right for me either, the most I will do is a semi-supinated chin via using the football/swiss bar
I use very wide pull ups after doing my regular weighted pull ups session . So my joints and tendons are prepared for it. I don't use weights, or use very light weights with these, always pause for 2 count at the top, lower down under control, never max out, and aim to achieve 20-25 total reps.
Hi Alex, like your content. It's funny today I switched from 25 lb chins 3 x 6-8 to wide grip pullups.
I always think its better to be on the side of caution when rotating exercises. I did 3 x 8-10 BW.
So we just gonna pretend my boy ain't rocking a du rag 😂 good content tho keep it coming your knowledge has expanded massively over the years
Lmao I appreciate you super OG!
This is crazy, I never knew anyone had the same pain sometimes,, when i ego lifted on pullups i had the same exact pain😂
Ayeeee puts things in perspective! 😂
I got this injury this year. Was doing tons of volume and heavy weighted pull ups. It has taken so long to get back - over 6 months. Even now I have to be super careful
Doing Bent over Rows and Pull ups is the way I grew my back, 2 years of training this way changed my back more than all my previous years of lifting
Yea i try to go shoulder width apart with that grip .
Its terrible for your shoulders if its too wide
I never did wide grip pullups, they just don't feel good for me. I'm extremely weak and more importantly it feels like it stresses my joints much more than my back. I stick to doing more narrow grips with pulls in general