May I suggest that you also mention what to do with your arms/ elbows, when engaging the scapulas? When someone told me to pull my shoulder blades down to my pockets, as well as turn my elbows in, I was able to understand the proper shoulder rotation, so much more clearly.
I love this exercise, im quite advanced in pull ups as I did 3 reps with 45kg at 67kg bw, but doing heavy scapula pull ups helps me progress sooo much faster
@@tuner551 yep, weird thing to flex about but i even did like 100kg added for 5/6 scapula pulls, though usually I go for ~60kg added and do 10+ slow reps, i feel like it helps to activate your nervous system before heavy pull ups, and warm up your muscles connective tissue etc
Do you retract your scapula during pull-ups? I tried depressing my scapula only instead but it feels like there are shoulder obstructions when I pull up
Trust me when I tell you this exercise is so effective. When you bring your shoulder blades up and down you’ll build a lot of scapular stability which will overall help you achieve a better range of motion within pull-ups and other BW exercises.
I do 2 sets of these (to failure) every time I can't do pull-ups anymore. I do 5x5 pull-ups on pull day and 3 sets to failure on push day to hit them more, that's where I do the extra 2 sets of scapular pulls. They're really helpful.
Dude, you are always SO full of great ideas and motivation. Very happy that I subscribed to your channel last year. Thanks much for your work. Much appreciated.
I'll have to give this a try, I can't do pull ups anymore and want to fix that. Sounds like it'll help, I've never been able to feel pull ups anywhere but my arms, but hear people talk about how it's supposed to just light up your back.
what? you literally already do them when you do a pullup tho, you start a pullup in a dead hang and go to an active hang as you start pulling up, so not sure what you mean "in every rep", feels like you're definitely doing something wrong
@@anomaly3215 Based on your description of a pull-up, I'd say we agree on how they should be done. Some people don't relax their shoulders into a dead hang between reps. That's the contrasting image I had in mind.
I can do many scapular pulls but the shoulders socket feel uncomfortable at the top end. And the transition from the scapular into pullup also doesnt feel smooth
For the top end, try holding once you’re at the top, or try negatives starting from the top position and really control the way down. For the transition from scapular pulls to pull ups, try then doing a regular scapular pull with then bending your arms at the end to simulate the start of a pull up. It should feel like a chain reaction in your body, lats, cuffs, biceps. Make sure you have a body position which helps you feel your lats best, experiment with hollow body and arch back. The point is usually that you don’t want to be pulling your arms straight down relative to your body, but down AND a little bit behind you.
I get pain in my right shoulder joint at the top of the motion, so i struggle to transition into a pull-up. On the other hand, i don't face this issue at all with an underhand grip, and can easily do full rom pull ups for 5-7 reps without any pain
can also just try playing with different widths, but nothing wrong with any of the grips. supinated like that will focus more on biceps, while pronated grip requires more forearm. the closer the grip = more arms, the wider the grip = more lats. I also have some shoulder issues so I'm right there with you.
then your pullup form is off, because you literally do these automatically in every pullup rep, you start in a dead hang and switch to an active hang as you start pulling up, which is exactly what you're doing here, but without actually pulling
That's how i use them personally, and although i haven't really gotten noticeably stronger on pull-ups (well ok i got stronger, just not as much/fast as i was hoping), I do feel way more sore the next day
For me (28M, 58 kilos), when doing pullups, failure comes because my forearms get tired (around 15 reps), not my back nor my biceps/triceps. Any tips not to be limited by my forearms anymore ?
@adamsrebrny5244 no because then the forearms won't get stronger, your forearms will eventually plateau and you'll be able to do more reps, but you have to actually use them
dead hang pullups seem very rare in online videos. Do people do five second dead hang pull up reps.....or just the bouncing close to the bottom everybody seems to do?
I really struggle with ROM on pull ups, I can do 5 or 6 but can't bring my chest up to the bar. I think I can't engage my scapulas at the top of the movement
quite frankly your traps are utilized the least at the top of the movement so it's more likely your arms that are the limiting factor. try switching grips to see which part of the arms. the forearms for overhand, the biceps for underhand. play with the width of your grip as well. generally speaking the wider the grip the more lat muscle is required, & usually people have an easier time getting up with close underhand grip. do whatever is working best for you & dont feel too bad because the bottom half of the motion is the most stimulating anyway (so long as you use proper technique & tempo)
@@pickD4prez just say chinups instead of underhand grip, they're 2 different exercises, and people find chinups easier because people usually have stronger biceps than forearms, and the supinated grip gives you the best leverage and angle to pull from, and makes it easier to pull straight up
Would you say you want to sorta squeeze your neck with your shoulders in the down position? I swear no matter many times I do these I feel like my form is still slightly off.
Is it common for people to struggle with this part of the pull-up? I find it the easiest, but I can't touch my chest to the bar if my life depends on it.
if you aren't doing this then they aren't really full range pullups. the reason then is because your back is not as strong as your arms, & every exercise is easier when you don't have strict technique. basically you're forcing your way up to with the wrong muscles, so the muscles that the excersize is supposed to target aren't getting enough stimulation which is why you're not getting any better. when you perform with proper technique & true full ROM it will be much more difficult & your numbers will go down so don't get discouraged. that's what's supposed to happen. pick the grip & width that's most confortable, put your primary focus on technique, control the movement nice & slow on the way down, & you'll strengthen your back in no time🫡
@@pickD4prezThanks for the input. However, I think it's not lack of strength in my back that's the problem, but either lack of strength in my shoulders or a coordinating issue, meaning I fail to control the right muscles.
My goal is to make 50 pushups, but i can onlydo 24 reps maximum. What should i do? Knowing i do 6 sets of weighted + negative pushups (combined) until failure (x3 sets the morning, x3 sets the evening) everyday without rest days I can only do 24, and last time it was regressing so i could do only 20-21 maximum, but i got back to few more reps only thanks to weighted pushups.
You’re not allowing time for recovery. If you’re going to train with that frequency and volume you can’t train to failure. If you want to train to failure train every other day. That’s why your reps regressed. Listen to your body.
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You're a real champ!
May I suggest that you also mention what to do with your arms/ elbows, when engaging the scapulas?
When someone told me to pull my shoulder blades down to my pockets, as well as turn my elbows in, I was able to understand the proper shoulder rotation, so much more clearly.
I love this exercise, im quite advanced in pull ups as I did 3 reps with 45kg at 67kg bw, but doing heavy scapula pull ups helps me progress sooo much faster
Do you use additional weight when you are doing scapula pulls?
Yeah he said he added weight there too, but this is probably an exercise you'd most benefit 10-12 controlled repa
@@jakescript_thanks
@@tuner551 yep, weird thing to flex about but i even did like 100kg added for 5/6 scapula pulls, though usually I go for ~60kg added and do 10+ slow reps, i feel like it helps to activate your nervous system before heavy pull ups, and warm up your muscles connective tissue etc
Do you retract your scapula during pull-ups? I tried depressing my scapula only instead but it feels like there are shoulder obstructions when I pull up
Trust me when I tell you this exercise is so effective. When you bring your shoulder blades up and down you’ll build a lot of scapular stability which will overall help you achieve a better range of motion within pull-ups and other BW exercises.
I do 2 sets of these (to failure) every time I can't do pull-ups anymore.
I do 5x5 pull-ups on pull day and 3 sets to failure on push day to hit them more, that's where I do the extra 2 sets of scapular pulls.
They're really helpful.
Can you make a video that explains about strength training and suggest a few exercises that related. Thanks man 😊. Always love your videos.
Literally his entire channel…
@hschmicknos Thanks, I just need a clarification.
I so needed to see and hear this tutorial video. Thank you ‼️‼️‼️‼️‼️
Dude, you are always SO full of great ideas and motivation. Very happy that I subscribed to your channel last year. Thanks much for your work. Much appreciated.
thank you, exactly my problem haha
I'll have to give this a try, I can't do pull ups anymore and want to fix that. Sounds like it'll help, I've never been able to feel pull ups anywhere but my arms, but hear people talk about how it's supposed to just light up your back.
Scapular pull and push ups are the most underrated exercises… and maybe the most fondamentals
do a full video on scapular pushups and pull-ups
I learned about scapular pulls 2-3 years ago and I try to include them in every rep when I do pull-ups.
what? you literally already do them when you do a pullup tho, you start a pullup in a dead hang and go to an active hang as you start pulling up, so not sure what you mean "in every rep", feels like you're definitely doing something wrong
@@anomaly3215 Based on your description of a pull-up, I'd say we agree on how they should be done. Some people don't relax their shoulders into a dead hang between reps. That's the contrasting image I had in mind.
I can do many scapular pulls but the shoulders socket feel uncomfortable at the top end. And the transition from the scapular into pullup also doesnt feel smooth
Same here
For the top end, try holding once you’re at the top, or try negatives starting from the top position and really control the way down.
For the transition from scapular pulls to pull ups, try then doing a regular scapular pull with then bending your arms at the end to simulate the start of a pull up. It should feel like a chain reaction in your body, lats, cuffs, biceps.
Make sure you have a body position which helps you feel your lats best, experiment with hollow body and arch back. The point is usually that you don’t want to be pulling your arms straight down relative to your body, but down AND a little bit behind you.
Thx. 🏆
I can do scapular pull ups well enough but no pull ups 😢
Actually just did my first chinup ever this week. Can't do pronated grip pull ups tho
I struggle to find a bar that im not taller than ngl 😂😂😂
Double up with L-sit gainzzz
L sit, no excuses
Or bend ur knees if ur weak
Do L sit pull ups.
if you want to add weight, use a Kensui vest instead of a belt for L sit pull ups
Do Australian pull-ups 😊
My rotator cuff got sore doing this. The right more than the left. Gonna keep doing them and start doing rotator cuff drills
I can barely get 2 up right now. Gonna start these
You can also do a few of these at the end of a set of pull-ups a finisher, either after every set or just after the last one.
I do them to warm up
i think about engaging my lats, and trying to get rid of the major trap stretch.
I get pain in my right shoulder joint at the top of the motion, so i struggle to transition into a pull-up. On the other hand, i don't face this issue at all with an underhand grip, and can easily do full rom pull ups for 5-7 reps without any pain
can also just try playing with different widths, but nothing wrong with any of the grips. supinated like that will focus more on biceps, while pronated grip requires more forearm. the closer the grip = more arms, the wider the grip = more lats.
I also have some shoulder issues so I'm right there with you.
then your pullup form is off, because you literally do these automatically in every pullup rep, you start in a dead hang and switch to an active hang as you start pulling up, which is exactly what you're doing here, but without actually pulling
@@anomaly3215 ye most likely
Should this be a warm-up or the start of your workout?
That's how i use them personally, and although i haven't really gotten noticeably stronger on pull-ups (well ok i got stronger, just not as much/fast as i was hoping), I do feel way more sore the next day
I see. Well I'll have to try them when I get a pull-up bar
Personally, from my limited experience I wouldn't do them as a warmup. Do them on a day I won't do do pull-ups.
My shoulder clicks when doing this and I have to use a lat pulldown machine with 18kgs so make it bearable.
Long way to go
then you're not only using your scapula, your shoulder won't click in this short range unless you're using some other muscle
I always feel my triceps, idk why
Always feelin uncomfortable doing this and having kinda pain in shoulder
For me (28M, 58 kilos), when doing pullups, failure comes because my forearms get tired (around 15 reps), not my back nor my biceps/triceps. Any tips not to be limited by my forearms anymore ?
Lifting straps are the best solution
@adamsrebrny5244 no because then the forearms won't get stronger, your forearms will eventually plateau and you'll be able to do more reps, but you have to actually use them
start training forearms to get them stronger lol
This looks like what Kelso shrug is to row exercises.
So true
How to progress if I cannot do scapular pull-ups?
Reps and sets???
0-2 RIR for the reps, going to/close to failure is rarely a bad idea
I just feel generally weak
Same with chinups? What do you think brothers?
dead hang pullups seem very rare in online videos. Do people do five second dead hang pull up reps.....or just the bouncing close to the bottom everybody seems to do?
👌 😊
What's the hollow body position?
What do I do when I start to lose my grip when doing pull ups, after my first set I feel my grip loosening no matter how hard I hold my form together.
have you experienced this on multiple bars or just one?
@ multiple bars
I really struggle with ROM on pull ups, I can do 5 or 6 but can't bring my chest up to the bar. I think I can't engage my scapulas at the top of the movement
quite frankly your traps are utilized the least at the top of the movement so it's more likely your arms that are the limiting factor. try switching grips to see which part of the arms. the forearms for overhand, the biceps for underhand.
play with the width of your grip as well. generally speaking the wider the grip the more lat muscle is required, & usually people have an easier time getting up with close underhand grip. do whatever is working best for you & dont feel too bad because the bottom half of the motion is the most stimulating anyway (so long as you use proper technique & tempo)
@@pickD4prez just say chinups instead of underhand grip, they're 2 different exercises, and people find chinups easier because people usually have stronger biceps than forearms, and the supinated grip gives you the best leverage and angle to pull from, and makes it easier to pull straight up
Would you say you want to sorta squeeze your neck with your shoulders in the down position? I swear no matter many times I do these I feel like my form is still slightly off.
So basically dead hangs with shoulders retracted??
no, it's going from a dead hang to an active hang
feel week generating power out of the bottom? Definitely not a power bottom like Mac
Is it common for people to struggle with this part of the pull-up? I find it the easiest, but I can't touch my chest to the bar if my life depends on it.
you need to build explosive strength to be able to pull yourself higher, it's different than training for strength or hypertrophy
For some reason I can't do any of those, yet I'm able to do 12 full-range pull-ups. Could that be a reason why I can't do any muscle-ups?
if you aren't doing this then they aren't really full range pullups. the reason then is because your back is not as strong as your arms, & every exercise is easier when you don't have strict technique.
basically you're forcing your way up to with the wrong muscles, so the muscles that the excersize is supposed to target aren't getting enough stimulation which is why you're not getting any better.
when you perform with proper technique & true full ROM it will be much more difficult & your numbers will go down so don't get discouraged. that's what's supposed to happen.
pick the grip & width that's most confortable, put your primary focus on technique, control the movement nice & slow on the way down, & you'll strengthen your back in no time🫡
@@pickD4prezThanks for the input. However, I think it's not lack of strength in my back that's the problem, but either lack of strength in my shoulders or a coordinating issue, meaning I fail to control the right muscles.
@@PatrickvonMassowyou have to learn to use a false grip for a muscle up
Why does this hurt my collarbone?
I can do scapular pulls easily but can't do pull up
My goal is to make 50 pushups, but i can onlydo 24 reps maximum. What should i do?
Knowing i do 6 sets of weighted + negative pushups (combined) until failure (x3 sets the morning, x3 sets the evening) everyday without rest days
I can only do 24, and last time it was regressing so i could do only 20-21 maximum, but i got back to few more reps only thanks to weighted pushups.
Be patient, and do them often through out the day, so you get used to high reps without the fatigue
You’re not allowing time for recovery. If you’re going to train with that frequency and volume you can’t train to failure. If you want to train to failure train every other day. That’s why your reps regressed. Listen to your body.
I was taking 1 to more minutes after each rep for recovery @@atdyeam1605
To failure as well?@@TWrzalek
@@Kadrimosclose to failure, like if you can do 24 max, do 21-23
I don’t see how anyone can hold onto a bar long enough to do scapular retractions.
My rotator cuff pops like crazy every rep when i do these,why
do you train your cuff muscles? I start every workout with them and has made my shoulder a lot more stable.
So like, why do you only have three hairs in each armpit?
Somebody help me
In the first set i can do 10 reps (8 clean)
But overtime im down to 6 reps max
Is it my rest time?
100th comment, also nice vid
My rotator cuff pops like crazy every rep when i do these,why