It’s the best! I’ve learned so much and my pull-ups have exploded from this content. This video is so good. I have to leave my own comment of my thoughts now lol.
Hmm... find something you can do, like a grip variation, width, or position you can train pain free. If that doesnt work, I would get it checked out to see if there is something you can specifically do to prepare it for harder training.@@justadude4826
Same info available in the 80’s . Calisthenics, body weight training etc. is nothing new . . Every olympics you would’ve seen gymnasts . Also male ballet dancers .. you were looking at , focusing in the wrong place , things 🤷♂️🤷♂️
Unloads better advice in a 3 min video than most "fitness" focused channels manage to produce in a years worth of content. Thanks and best wishes. Keep it up!
Wow thank you, stank! That means a lot. I try really hard to keep the content dense and to the point, so it means a lot to hear that I'm succeeding in that. Thank you, my friend!
Weighted pull ups with pause at the top and slowly going down humbled me hard. It's like I was starting from scratch. +1 when it comes to pausing at the top and squeezing your back. Great advice!
@@lorcan8484A super simple work around is to cross your feet at the ankles and place a dumbbell in between them. You can add a surprising amount of weight like that
Another neat thing to get strong at the top of the move is isometric holds at the Apex. Use a step or box, get into the final position and step off, using maximum tension to stay fixed at the top for a timed duration. You can do an exaggerated slow negative, rest and repeat. This really improved my pull up top position for regular reps.
Absolutely! That is a great suggestion. I think a lot of people miss out on the benefits of dedicated positional work with the pull up. In my opinion, that's what unlocks the movement and elevates it to a true top tier pulling exercise.
@@ZlatniPlast Thanks for asking. I joined a gym and started hitting ez bar curls, ez bar skullcrushers, and OHP along with pushups and ab work, and leg press and squat and bench press, and dumbell single arm rows. I havent trained pullups at all and today I tried and hit 5 full rom reps.
Dude I really appreciate that. I’ve come to realize I’m exceptionally average in just about every respect,but I’ve worked really hard on my ability to communicate ideas to other average people in a way that’s clear and concise. Hearing that I’m actually accomplishing what I’m attempting to do is simultaneously relieving and an incredible compliment. That truly means a lot. Thank you.
This is exactly what I needed to hear- thank you! I've been doing a long series of 1-rep-added progressive pull-up workouts (on #24 of 35). I saw these pull workouts as working on the bottom of the movement. But your video made me realize that I fail at the top! Time for a reboot!
Yeah, both absolutely have a place. If what you are doing is working great, keep at it. When you stall, start adding these in and doing a little more work at the top. I've been focusing on these for the last year or so, and my ability to grind at top with weighted and unweighted reps has improved SOOO much. I can also keep my mechanics together much better with weighted reps. I recently his a multi set PR of 2 sets of 20 with 22.5 lbs, speed reps, and the strength I had at the top was eye opening.
@@exterz8296he does it regularly....if you go back to his older videos he explained that he workouts 7days/week with a pulling, pushing and leg movement...in his pulling movement he does different variations of pull ups each day.
I promised myself I would not screw around with a weighted pull up until I could do 10 strict form pull ups. I’m getting close but I may never get there. I’m 65. I’m gonna set aside a day a week for your pause . Maybe I can hit 10 before I’m dead.
Short, complete, no bulshit blablabla I love ur content and have always learned new stuff with u instead of trying to find the good informations and tips and the fitness gurur 10/20min long video Also, love the fact that u do only show the movement, nothing else, that is what i was looking for and that is what i got. Keep up the good work. I dont usually comment but damn my dude, it's been a long time since i follow and i needed to tell this !
Thank you brother, this means a lot. The kind words are very motivating and I'm so happy to be able to provide some useful and enjoyable content. Thank you for the views and support!
I've been slowly moving away from rep counting and am now focusing on quality reps. This version of a pull-up with a few seconds pause at the top has me enthused again. I've also been doing pause press ups, at the top and bottom position. Thanks!
Yes Mr. Bogus! I do paused reps and I always make sure to keep myself in both the top and bottom position for a while. The bottom position is also very important as its transition into scapular retraction is such an important move.I feel like a lot of people miss out on a really good start to the actual pull-up. Good video, Sir!
I’m happy you saw this! I’ve got to tell you you dude, these have been an absolute game changer for me. They are very humbling and can be very frustrating, and observable progress can be slow, but the benefit long term is just wild. I honestly think they are the most important variation for most people because they solidify a technical foundation that’s useful for weighted rep, unweighted reps, and other pulling movements.
I'm stuck at around 7 clean pull ups + - for 2 years now but i gained 20kg of weight in that time because of inconsistent eating and training. Your videos are a good motivation and information. Thank you
Getting better at anything is literally about just chasing that perfect form for every rep. Even if it makes you able to do less reps than usual, it’s only because it’s working your muscles harder and you are getting more stimulus faster, not to mention that the eccentric part of any movement is the main driver of muscle growth. Great vid 💪
Yeah that's another application. I honestly think they are the single most underrated "variation", or technique, that there is. When I see most people doing pull ups who complain about stalling, or lack of muscle mass, paused reps are almost always a good option because they can fix so many things that go wrong with the pull up.
@@Kboges I think it's a good idea to also incorporate them into dynamic stretching and pushing exercises like dips to not only build strength through range but eliminate risk of injury too.
Just completed my 5th day in a row of squats (75 3x25), push ups (54 3x18), pull ups (24 3x8). I was literally thinking about how to improve at the top of the pull up as it's something I've been struggling with and this pops up, perfect timing! Will try from tomorrow
Well done on the training! I think investing time into paused reps pays huge dividends later on. The improvement in technique and top position strength is a game changer.
That's really good numbers. But I would suggest not doing 3 sets of equal reps. I'd do the first set at 80-90% max effort, and the same on the 2nd and 3rd sets. So you might end up banging out 10 pull ups, then 7, then 6. Progression is much faster this way. Kind regards.
Great advice! , the slight isometric hold at the top is very important and very easily overlooked, better to focus on the movement rather than banging out sloppy reps just for the sake of the ego
Spend some time there = get stronger there = stop struggling there = increase overall performance. Specific pull up advice can even be general life advice.
I think weakness at the top is a recipe for elbow/tendon issues. Unconsciously flexing the wrist as compensation to upper range pulling strength. Little tendons taking the job of the back muscles. I did this with ring pushups, that range just off the chest was a sticking point. Some slow/pause/partial reps in this area for a few weeks has made the full rom much more balanced and useable. Dial back for a few weeks to benefit for much longer.
This is an excellent point. The compensations one might adopt to make up for the lack of pulling strength can absolutely lead to tendinitis exactly like you have explained. I’ve seen that many times as well. Excellent addition !
For me it was rounding my upper spine to “get higher” and it’s caused a lot of shoulder issues. Having to treat pull ups like I’m a beginner again to fix it.
So glad I found this channel when I did. At 22, THIS is the stuff I wish I was taught when I was 16, doing weight training with our school’s coaches with terrible form and no idea why I was even doing the exercise
Oh man, 22 is young! You are already on a great path. Doing things right will serve you well! Best of luck to you and feel free to reach out if you ever have any questions.
This is the only fitness advice I can watch without feeling stressed out or bothered afterwards. Most practical and sound advice, most efficiently delivered in a relaxing time frame. Thank you.
Wow dude, thank you for that. I’m happy to hear the content resonates with you. I know it’s not for everyone, and that’s cool, but I’m glad it connects with some people!
Great video Kyle. Pause reps yield awesome results. I've also been implementing towel pull ups lately and my grip strength has skyrocketed, definitely recommend it to anyone reading this!
this is so true ive heard youtubers like jeremy ether talk about this before and i have also tried this my back literally blew up after trying pause reps as well as my strength and reps, definitely recommend to people who are unable to increase their amount of reps for pullups
Yeah my experience was the same. Paused reps brought so much definition into my back, along with significantly more pulling strength. For me they have been the most effective variation, more even than weighted. If I somehow had to choose paused reps or weighted reps… I would pick paused without hesitation. My personal opinion, though.
@@Kbogesagreed brother and another thing during those pause reps i do is i squeeze my back muscles hard which gave me even better growth and i felt like it makes pause reps harder when u do that instead of just pausing. love your content btw
Haha that’s wild to hear! I appreciate that but I definitely do not deserve that. I’m a regular dude, just a little leaner and a little more muscular; definitely not something extraordinary. 🙏
Absolutely. They are just about universally beneficial. Most people struggle with form, top position strength, and control, and paused reps address ALL of that.
Thanks for this K Boges. I've been working on increasing my pullup #'s for a few months. Just getting over golfers elbow now LOL. I've taken a couple weeks off for rehab and slowly getting back into a modified pullup routine. I think I'll tuck my ego in my back pocket and give this information you just shared a good go. Again, thanks for sharing.
This is another aspect of the 'strict' pull-up that is highly debated: whether to do chest to bar or just chin over bar. Here are main arguments of the two opposing points: AGAINST CHEST TO BAR: Explosive chest-to-bar is to standing high-jump, as weighted pull-up is to barbell squat. Training the first will get you higher, training the second will get you stronger. A standard "chin-over-bar" pull-up consists of full elbow flexion and partial shoulder extension. The shoulder extension goes from overhead to elbow slightly in front of torso. How does one go from chin-over-bar to chest-to-bar? There are three options: Shoulder Extension: As you extend at the shoulder to get chest to bar, the elbow moves from slightly in front of the torso, to even with the torso, to behind the torso. As the elbow crosses from even with torso to be behind torso, the engagement pattern of the muscles changes. I have not been able to find any physiology research that lists which muscles are used to move the elbow behind the torso, but from personal experience it feels like the upper tricep engages, the lats, and the posterior deltoid. Scapular Retraction: Retracting the scapular has the same effect as extending the shoulder: it moves the elbow back, which moves the hands down, which raises the torso relative to the bar. The muscles involved are the traps and rhomboids. Elbow Extension: Extending the elbow also moves the hands down, which moves the torso up relative to the bar. When taken to the extreme, this elbow extension can be used to muscle up. The elbow extension recruits the tricep An EMG pull-up analysis reveals that lats, biceps brachii, and infraspinatus are the most activated muscles during a standard pull-up. The muscles used to achieve chest-to-bar include triceps, rear delts, and traps. Thus, chest-to-bar majorly activates muscles NOT majorly activated in the standard pull-up. Perhaps because of recruitment of smaller muscles, lack of training, or simply because of biomechanical disadvantage, the ROM from chin-over-bar to chest-to-bar is much more difficult than the rest of the motion. This can be witnessed by the fact that there are almost no TH-cam videos of people doing slow, strict chest-to-bar pull-ups, yet there are plenty of videos of people doing slow, strict chin-over-bar pull-ups. Almost every chest-to-bar pull-up uses momentum and almost nobody is strong enough to static hold at chest-to-bar while plenty of people static hold chin-to-bar. The last ROM before chest-to-bar is very difficult and will often be the weak link. If you stop doing a set of pull ups when you can no longer chest-to-bar, you are stopping before your biceps or lats would have otherwise been exhausted and you may be "leaving reps behind." Additionally, because the ROM from chin-over-bar to chest-to-bar is so difficult, the vast majority of people who achieve chest-to-bar simply do an explosive normal pull-up and use momentum to assist with the last bit of ROM. Someone who mostly trains explosive chest-to-bar pull-ups will be disadvantaged when slower reps are required, for example, near 1 rep max weighted pulls or one armed pull-ups. They simply will not have practiced without momentum. This is not to say explosive chest-to-bar pull-ups are not a valid goal in themselves. Just know your goal and make sure chest-to-bar is compatible with your goals. For my goals, I choose to do bar-to-clavicle pull-ups with less momentum. I work my triceps via HSPU and work my traps via rows. I used to do explosive chest-to-bar pull-ups but they are not compatible with my goals of one armed pull-ups and heavy weighted pull-ups. IN FAVOR CHEST TO BAR: Just like a full squat recruits more lower body posterior chain musculature (and is therefore favourable in most cases over a heavier partial depth squat), a chest to bar pull-up recruits more upper body posterior musculature. The pull-up is a key exercise in the development of strength and shoulder health. When done correctly. Many of the issues with pull-ups occur as a result of incorrect shoulder mechanics, often resulting from ineffective methods of scaling. The end point of a standard pull-up is with the chin over the bar. While this position does allow a measurable endpoint, it also excuses poor scapula (shoulder blade) mechanics. It’s possible to get the chin over the bar while in scapula elevation (shrugging of the shoulders), meaning the muscles involved in this elevation (upper trapezius, levator scapulae etc) are strengthened (as arm flexors of the elbow), while the important muscles involved in scapula retraction and depression (mid trapezius, rhomboids etc) are neglected. The shifting of the end point of the pull-up to a chest contact with the bar forces scapula depression. Effectively, this ensures the previously neglected muscle groups are now required to complete a full repetition (and the range at the elbow may also be more - increasing elbow flexor strength). This acts to create strong and stable scapulae, and will also fast-track development in associated movements like bar and ring muscle-ups. Initially, upon introduction of this new standard, an individual will need to reduce loading considerably. By being limited by the ability to generate strength at the end of range, we can begin to even the strength imbalance that exists between muscles involved in scapula elevation and protraction, and those involved in scapula depression and retraction. Long term, this standard will build not only more joint health, but more strength through the entire shoulder girdle, providing benefit to a vast range of associated exercises. ---------- What do you think? I know it all depends on your goals, but the idea here is to decide what would be the best 'standard technique' for training strict pull-ups long term. I'm already training weighted rows, so no need to engage more upper back in pull-ups, especially if they then will limit lat hypertrophy and strength. But its also true that eventually, as strength between different muscle groups is more 'equalized', the chest to bar (or weighted chest to bar) might offer more benefits and be safer for joints.
“…..Pull ups. I am constantly humbled by them…. “ I love that line…. At 63, I do 40 chin ups every other day. I will be adding Pull ups to my routine. Your video was very inspiring. Thank you.
Great vid man! Love how you focused the visuals on not your face but what we are aiming to achieve. I'd heard pausing at the top was something humans should do and you just pushed that over the edge!
Thank you! I seriously work really hard and trying to keep it concise, and set a 3:00 limit for myself. I really appreciate it when I hear I'm actually accomplishing what I intend to 😂 Thank you for the kind words! That is really awesome. 🙏
Me and pull-ups go hand in hand 🤝 I’ve been doing them since a kid and now at this point I really try and focus on. Each rep and what it has to offer me mind muscle connection is important in stimulating every fibre while doing pull-ups
I can do 12 reps of regular pullups but one time, i tried slow and controlled pullups and i got only 8 reps. It really humbled me. Gonna train this way for 3 months and see the progress.
Dude, these have made the most positive impact on my pull ups. It has taken time, but my ability to grind reps at the top now is so good and my unpaused/unweighted reps feel so much easier. Portably the biggest impact is on my technique though.
@@Kboges Currently, i am not in my best shape right now since I've been dealing lower back spasms for the past 6 months. All of the strength i had is basically cut off in half(or even more) but I've started working out again. Thankfully, my spine feels alot better after doing pullups and hangs. Thank you for the video man. I really appreciate it.
Hey I just wanted to say I've been doing much slower pushups on the way down and stopping at the top for a couple months now and it's such a noticeable increase in not just my pushups strength but just trying dips for fun I could only struggle through like 3 and now I can do more reps and it feels like I'm stronger 💪 💪💪
The bottom half of the pull up was always easy and the top was too hard , but when i started training my rear shoulder and adjusted my grip to resemble more or less the false grip ( i just started to focus on keeping my knuckles up ) , pull ups started to get easier and easier !
This has really worked for me.. the pull up is the best pull exercise ever, since each and every little movemtn activate so much mind muscle connection. Nothing beats a good set of paused, controlled pull ups for just feeling your back, core and hands
100% agree. The transfer to other pulling movements is real too. Pull ups with poor quality, "whatever it takes to get the chin over" style, just doesnt translate to weighted reps, rows, or other back exercises.
Everyone, Try this shit! I did 5x5 with 1-3 minute rest. I woke up with a stiff back and 5 days later when I tried that again, I did it 7 times easily. Now I can do 8x5. Thank you so much for this method.
Thank you so much for the quality content you have been providing over the years. It's a life philosophy that changed my way of training and approaching life in general. How can I support you without buying a training program? Your channel has given me so much that I'd like to give my contribution but I already have my program. No patreon?
That means a lot. Thank you! First of all, the kind words and views are plenty, and I truly appreciate it. I currently do not have a Patreon, but I'll be introducing a "Support" option that gives supported some exclusive content and unlimited access to courses and lectures. Shooting for January!
I believe in another video you emphasized quality form over reps & with this, I agree strongly on both. The initial huge drop in reps feels like a setback & I think for all of us, it's easy to wanna cheat the reps so we can count them in our heads as "gains", especially as we mentally push for scraps over anything beyond a plateau. Nowadays, I do only very slow chinup/dip reps & in both cases, the sensation I feel in my back/lats/chest is far more emphasized than it ever was during my standard fast reps. Pausing at the top of chins feels effortless, as well as sticking my chest to the bar with a great arch. I'd encourage everyone to experiment with slow/paused reps.
@@aslanaslan9500 Strength is an easy yes, considering heavy weight reps themselves are done slow due to how hard they are; so slow reps mimics that in a sense. Power I'm not so sure, but might be goal specific on top of what one's definition of "power" is.
No bs, no waste of time, no gimmick, no bro science, just straight injections of training wisdom 🔥.
Thank you, brother! I appreciate this a lot.
You are 100% right. Thanks for sharing your observation
It’s the best! I’ve learned so much and my pull-ups have exploded from this content. This video is so good. I have to leave my own comment of my thoughts now lol.
Hmm... find something you can do, like a grip variation, width, or position you can train pain free. If that doesnt work, I would get it checked out to see if there is something you can specifically do to prepare it for harder training.@@justadude4826
Honetly, favourite body training channel by far
Wish this guy was around in the 80s when I started my fitness journey. A true inspiration!!!
That's some crazy training on your channel garageman👍
Same info available in the 80’s . Calisthenics, body weight training etc. is nothing new . . Every olympics you would’ve seen gymnasts . Also male ballet dancers .. you were looking at , focusing in the wrong place , things 🤷♂️🤷♂️
@@carlodefalco7930 but the info is much easier and widespread to get
I was around in the 80s... swimming in a ballsack
GymGarageMan is everywhere 😂
Those clean reps...
All the time...
You definitely raise the bar Kboges
I really appreciate, that my friend. Thank you for the kind words and for the support!
The bar actually stays where it is during pullups. It doesn't raise or lower
@@erikharrison Very funny!
im weak at the approach , the bottom , the middle and the top
I’m weak at all that plus breathing
😂
Unloads better advice in a 3 min video than most "fitness" focused channels manage to produce in a years worth of content. Thanks and best wishes. Keep it up!
Wow thank you, stank! That means a lot. I try really hard to keep the content dense and to the point, so it means a lot to hear that I'm succeeding in that. Thank you, my friend!
Weighted pull ups with pause at the top and slowly going down humbled me hard. It's like I was starting from scratch. +1 when it comes to pausing at the top and squeezing your back. Great advice!
YES! Paused weighted reps are probably unmatched. Truly awesome.
too bad my gym doesnt allow dip belts
@@lorcan8484If they try to ban you, from using your own dipbelt, just tell them to mind their own.. or, squash the membership and find another gym...
@@lorcan8484Do they allow Weighted Vests?
@@lorcan8484A super simple work around is to cross your feet at the ankles and place a dumbbell in between them. You can add a surprising amount of weight like that
Another neat thing to get strong at the top of the move is isometric holds at the Apex. Use a step or box, get into the final position and step off, using maximum tension to stay fixed at the top for a timed duration. You can do an exaggerated slow negative, rest and repeat. This really improved my pull up top position for regular reps.
Absolutely! That is a great suggestion. I think a lot of people miss out on the benefits of dedicated positional work with the pull up. In my opinion, that's what unlocks the movement and elevates it to a true top tier pulling exercise.
I can do two pullups. That's increased from zero earlier this month lol. This channel makes me excited for life, like calisthenics in general.
How is it going?
@@ZlatniPlast Thanks for asking. I joined a gym and started hitting ez bar curls, ez bar skullcrushers, and OHP along with pushups and ab work, and leg press and squat and bench press, and dumbell single arm rows. I havent trained pullups at all and today I tried and hit 5 full rom reps.
like others have said and myself, you give clear, concise and understandable information. you have a real gift kyle, thank you brother.
Dude I really appreciate that. I’ve come to realize I’m exceptionally average in just about every respect,but I’ve worked really hard on my ability to communicate ideas to other average people in a way that’s clear and concise. Hearing that I’m actually accomplishing what I’m attempting to do is simultaneously relieving and an incredible compliment. That truly means a lot. Thank you.
This is exactly what I needed to hear- thank you! I've been doing a long series of 1-rep-added progressive pull-up workouts (on #24 of 35). I saw these pull workouts as working on the bottom of the movement. But your video made me realize that I fail at the top!
Time for a reboot!
Yeah, both absolutely have a place. If what you are doing is working great, keep at it. When you stall, start adding these in and doing a little more work at the top. I've been focusing on these for the last year or so, and my ability to grind at top with weighted and unweighted reps has improved SOOO much. I can also keep my mechanics together much better with weighted reps. I recently his a multi set PR of 2 sets of 20 with 22.5 lbs, speed reps, and the strength I had at the top was eye opening.
@@Kboges I'm curious, how often do you do pull ups and can you explain the sessions a little bit?
@@exterz8296he does it regularly....if you go back to his older videos he explained that he workouts 7days/week with a pulling, pushing and leg movement...in his pulling movement he does different variations of pull ups each day.
I promised myself I would not screw around with a weighted pull up until I could do 10 strict form pull ups. I’m getting close but I may never get there. I’m 65. I’m gonna set aside a day a week for your pause . Maybe I can hit 10 before I’m dead.
This was a good reminder. I’ve kind of fallen into bad habits with my pull ups lately now that I think about it. Thank you
Glad it helped! Do the for a bit and they will pay off.
Short, complete, no bulshit blablabla
I love ur content and have always learned new stuff with u instead of trying to find the good informations and tips and the fitness gurur 10/20min long video
Also, love the fact that u do only show the movement, nothing else, that is what i was looking for and that is what i got. Keep up the good work.
I dont usually comment but damn my dude, it's been a long time since i follow and i needed to tell this !
Thank you brother, this means a lot. The kind words are very motivating and I'm so happy to be able to provide some useful and enjoyable content. Thank you for the views and support!
I've been slowly moving away from rep counting and am now focusing on quality reps. This version of a pull-up with a few seconds pause at the top has me enthused again. I've also been doing pause press ups, at the top and bottom position. Thanks!
Heck yeah! It’s a great way to go and it opens a whole new door of challenge with these basic movements.
Yes Mr. Bogus! I do paused reps and I always make sure to keep myself in both the top and bottom position for a while. The bottom position is also very important as its transition into scapular retraction is such an important move.I feel like a lot of people miss out on a really good start to the actual pull-up. Good video, Sir!
Well said! Yeah that bottom position and the transition via scap retraction is key. Paused reps address both top AND bottom!
Man this is just what I needed, the top of the range of motion is where I definitely struggle the most with pull ups. I am excited to try these!!
I’m happy you saw this! I’ve got to tell you you dude, these have been an absolute game changer for me. They are very humbling and can be very frustrating, and observable progress can be slow, but the benefit long term is just wild. I honestly think they are the most important variation for most people because they solidify a technical foundation that’s useful for weighted rep, unweighted reps, and other pulling movements.
I'm stuck at around 7 clean pull ups + - for 2 years now but i gained 20kg of weight in that time because of inconsistent eating and training. Your videos are a good motivation and information. Thank you
Dude that’s pretty solid!!! You basically added 20kg to your pull up and that’s no joke! Well done.
You answering almost every comment is really lovely.. appreciate it ✌️
Getting better at anything is literally about just chasing that perfect form for every rep. Even if it makes you able to do less reps than usual, it’s only because it’s working your muscles harder and you are getting more stimulus faster, not to mention that the eccentric part of any movement is the main driver of muscle growth. Great vid 💪
That is exceptionally well said. I couldn’t agree more.
💯
Perfect timing! I was reading into paused repetitions to strengthen tendons and ligaments just minutes before this came out!
Yeah that's another application. I honestly think they are the single most underrated "variation", or technique, that there is. When I see most people doing pull ups who complain about stalling, or lack of muscle mass, paused reps are almost always a good option because they can fix so many things that go wrong with the pull up.
@@Kboges I think it's a good idea to also incorporate them into dynamic stretching and pushing exercises like dips to not only build strength through range but eliminate risk of injury too.
Congratulations for producing clear-cut, straight to the point videos. Short & sharp and very effective.
Such a helpful and informative video. A 3 minutes well spent
Glad you found it helpful, Jejsos!
Perfect timing Mr Boges! I was just about to start my pulling exercises for the day! Thank you for your expertise and wisdom. :)
Enjoy your training, Michael!
Just completed my 5th day in a row of squats (75 3x25), push ups (54 3x18), pull ups (24 3x8). I was literally thinking about how to improve at the top of the pull up as it's something I've been struggling with and this pops up, perfect timing! Will try from tomorrow
Well done on the training!
I think investing time into paused reps pays huge dividends later on. The improvement in technique and top position strength is a game changer.
That's really good numbers. But I would suggest not doing 3 sets of equal reps. I'd do the first set at 80-90% max effort, and the same on the 2nd and 3rd sets. So you might end up banging out 10 pull ups, then 7, then 6. Progression is much faster this way. Kind regards.
@@Kboges Thanks I will try to incorporate it tomorrow and let you know the difference over the coming weeks!
@@goodyeoman4534 Hoping to add in some sets closer to max effort after a week of training, I will try this method thanks!
753x25 squats is crazy this guys a menace😨
Most excellent information... as always.
Thank you! That's very kind and much appreciated. Glad to be helpful!
I've said it before and i'll say it again... This channel is pure gold!!!
you’re the 🐐 grateful for the content
That means a lot! I'm grateful for the opportunity, the kinds words, and the support. Thank you!
I am grateful to this guy
And I'm grateful to have people who enjoy the content. Thank you, brother!
Straight in - great info right out the gate. No faffing around. Subscribed 👍
I appreciate that very much, Marv. Feel free to reach out if you ever have any questions.
Great advice! , the slight isometric hold at the top is very important and very easily overlooked, better to focus on the movement rather than banging out sloppy reps just for the sake of the ego
100% agreed. The inclusion of the iso is underrated! Such a simple thing to throw in with big benefits.
its very good to see someone thinking like this, prioritizing mechanics and form instead of ego! Congrats!!
This man is a gem❤
Absolute gems from this site. 👏 Sincere thanks & blessings.
Thank you so much.
You are well, brother!
Spend some time there = get stronger there = stop struggling there = increase overall performance.
Specific pull up advice can even be general life advice.
I didn't even think about that, but so true, Pete!
Everytime I learn something new
Thanks and have a merry Christmas
That is really good to hear!
Merry Christmas to you, too!
A that's how it should be pull ups explained from the day one by every personal coach thanks for video stay healthy stay strong 💪👏👍
I agree. It’s a movement that is butchered, a lot. And the truth is pull ups are hard! Done well they are very effective and very challenging.
Been loving your advice for years K Bogeys.
Thank you for sticking around that long, my friend! I appreciate that! 🙏
I think weakness at the top is a recipe for elbow/tendon issues. Unconsciously flexing the wrist as compensation to upper range pulling strength. Little tendons taking the job of the back muscles.
I did this with ring pushups, that range just off the chest was a sticking point. Some slow/pause/partial reps in this area for a few weeks has made the full rom much more balanced and useable. Dial back for a few weeks to benefit for much longer.
This is an excellent point. The compensations one might adopt to make up for the lack of pulling strength can absolutely lead to tendinitis exactly like you have explained. I’ve seen that many times as well.
Excellent addition !
For me it was rounding my upper spine to “get higher” and it’s caused a lot of shoulder issues. Having to treat pull ups like I’m a beginner again to fix it.
THIS IS GENIUS! THANK YOU! K Boges is a Legend!
You provide a great insight here. Thank you!
I appreciate that! Glad it was helpful!
Thanks, K boges. Wishing you an amazing day! 🙌🏼
Thank you, brother. You are too kind. Wishing you the same!
Perfect timing for me. Was struggling with rounding shoulders at the top. Cheers mate.
This is the perfect fix for that! Enjoy!
I love how short and on point these are! Thanks
So glad I found this channel when I did. At 22, THIS is the stuff I wish I was taught when I was 16, doing weight training with our school’s coaches with terrible form and no idea why I was even doing the exercise
Oh man, 22 is young! You are already on a great path. Doing things right will serve you well! Best of luck to you and feel free to reach out if you ever have any questions.
This is the only fitness advice I can watch without feeling stressed out or bothered afterwards. Most practical and sound advice, most efficiently delivered in a relaxing time frame. Thank you.
Wow dude, thank you for that. I’m happy to hear the content resonates with you. I know it’s not for everyone, and that’s cool, but I’m glad it connects with some people!
Great video Kyle. Pause reps yield awesome results. I've also been implementing towel pull ups lately and my grip strength has skyrocketed, definitely recommend it to anyone reading this!
That’s awesome! I haven’t done those in years! I did them when I was training Judo. They build grip unlike anything else.
Straight facts adaptation, consistency and recovery 🙌🧘
This is new information that is very important. Have never thought about it this way. Thanks so much for your education and help.
this is so true ive heard youtubers like jeremy ether talk about this before and i have also tried this my back literally blew up after trying pause reps as well as my strength and reps, definitely recommend to people who are unable to increase their amount of reps for pullups
Yeah my experience was the same. Paused reps brought so much definition into my back, along with significantly more pulling strength. For me they have been the most effective variation, more even than weighted. If I somehow had to choose paused reps or weighted reps… I would pick paused without hesitation. My personal opinion, though.
@@Kbogesagreed brother and another thing during those pause reps i do is i squeeze my back muscles hard which gave me even better growth and i felt like it makes pause reps harder when u do that instead of just pausing.
love your content btw
Love your content. Focusing on grinding the basics with proper technique.
Following your advice has helped me achieve the best form in my life!
That's awesome to hear! Keep at it, and it will pay off. Keep me posted on how it goes for you.
Best physique on TH-cam.
Haha that’s wild to hear! I appreciate that but I definitely do not deserve that. I’m a regular dude, just a little leaner and a little more muscular; definitely not something extraordinary. 🙏
Love your channel brother; simple and straight to the point!
Pause reps are so satisfying on pull ups. Helps every part of the ROM feel comfortable and in control
Absolutely. They are just about universally beneficial. Most people struggle with form, top position strength, and control, and paused reps address ALL of that.
I thought I was good at pullups until I did what ur doing and now I worked up to 3 sets with 6 reps
Thanks for this K Boges. I've been working on increasing my pullup #'s for a few months. Just getting over golfers elbow now LOL. I've taken a couple weeks off for rehab and slowly getting back into a modified pullup routine. I think I'll tuck my ego in my back pocket and give this information you just shared a good go. Again, thanks for sharing.
This is another aspect of the 'strict' pull-up that is highly debated: whether to do chest to bar or just chin over bar. Here are main arguments of the two opposing points:
AGAINST CHEST TO BAR: Explosive chest-to-bar is to standing high-jump, as weighted pull-up is to barbell squat. Training the first will get you higher, training the second will get you stronger.
A standard "chin-over-bar" pull-up consists of full elbow flexion and partial shoulder extension. The shoulder extension goes from overhead to elbow slightly in front of torso. How does one go from chin-over-bar to chest-to-bar? There are three options:
Shoulder Extension: As you extend at the shoulder to get chest to bar, the elbow moves from slightly in front of the torso, to even with the torso, to behind the torso. As the elbow crosses from even with torso to be behind torso, the engagement pattern of the muscles changes. I have not been able to find any physiology research that lists which muscles are used to move the elbow behind the torso, but from personal experience it feels like the upper tricep engages, the lats, and the posterior deltoid.
Scapular Retraction: Retracting the scapular has the same effect as extending the shoulder: it moves the elbow back, which moves the hands down, which raises the torso relative to the bar. The muscles involved are the traps and rhomboids.
Elbow Extension: Extending the elbow also moves the hands down, which moves the torso up relative to the bar. When taken to the extreme, this elbow extension can be used to muscle up. The elbow extension recruits the tricep
An EMG pull-up analysis reveals that lats, biceps brachii, and infraspinatus are the most activated muscles during a standard pull-up. The muscles used to achieve chest-to-bar include triceps, rear delts, and traps. Thus, chest-to-bar majorly activates muscles NOT majorly activated in the standard pull-up.
Perhaps because of recruitment of smaller muscles, lack of training, or simply because of biomechanical disadvantage, the ROM from chin-over-bar to chest-to-bar is much more difficult than the rest of the motion. This can be witnessed by the fact that there are almost no TH-cam videos of people doing slow, strict chest-to-bar pull-ups, yet there are plenty of videos of people doing slow, strict chin-over-bar pull-ups. Almost every chest-to-bar pull-up uses momentum and almost nobody is strong enough to static hold at chest-to-bar while plenty of people static hold chin-to-bar.
The last ROM before chest-to-bar is very difficult and will often be the weak link. If you stop doing a set of pull ups when you can no longer chest-to-bar, you are stopping before your biceps or lats would have otherwise been exhausted and you may be "leaving reps behind."
Additionally, because the ROM from chin-over-bar to chest-to-bar is so difficult, the vast majority of people who achieve chest-to-bar simply do an explosive normal pull-up and use momentum to assist with the last bit of ROM. Someone who mostly trains explosive chest-to-bar pull-ups will be disadvantaged when slower reps are required, for example, near 1 rep max weighted pulls or one armed pull-ups. They simply will not have practiced without momentum.
This is not to say explosive chest-to-bar pull-ups are not a valid goal in themselves. Just know your goal and make sure chest-to-bar is compatible with your goals.
For my goals, I choose to do bar-to-clavicle pull-ups with less momentum. I work my triceps via HSPU and work my traps via rows. I used to do explosive chest-to-bar pull-ups but they are not compatible with my goals of one armed pull-ups and heavy weighted pull-ups.
IN FAVOR CHEST TO BAR: Just like a full squat recruits more lower body posterior chain musculature (and is therefore favourable in most cases over a heavier partial depth squat), a chest to bar pull-up recruits more upper body posterior musculature.
The pull-up is a key exercise in the development of strength and shoulder health. When done correctly. Many of the issues with pull-ups occur as a result of incorrect shoulder mechanics, often resulting from ineffective methods of scaling.
The end point of a standard pull-up is with the chin over the bar. While this position does allow a measurable endpoint, it also excuses poor scapula (shoulder blade) mechanics. It’s possible to get the chin over the bar while in scapula elevation (shrugging of the shoulders), meaning the muscles involved in this elevation (upper trapezius, levator scapulae etc) are strengthened (as arm flexors of the elbow), while the important muscles involved in scapula retraction and depression (mid trapezius, rhomboids etc) are neglected.
The shifting of the end point of the pull-up to a chest contact with the bar forces scapula depression. Effectively, this ensures the previously neglected muscle groups are now required to complete a full repetition (and the range at the elbow may also be more - increasing elbow flexor strength). This acts to create strong and stable scapulae, and will also fast-track development in associated movements like bar and ring muscle-ups.
Initially, upon introduction of this new standard, an individual will need to reduce loading considerably. By being limited by the ability to generate strength at the end of range, we can begin to even the strength imbalance that exists between muscles involved in scapula elevation and protraction, and those involved in scapula depression and retraction. Long term, this standard will build not only more joint health, but more strength through the entire shoulder girdle, providing benefit to a vast range of associated exercises.
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What do you think? I know it all depends on your goals, but the idea here is to decide what would be the best 'standard technique' for training strict pull-ups long term. I'm already training weighted rows, so no need to engage more upper back in pull-ups, especially if they then will limit lat hypertrophy and strength. But its also true that eventually, as strength between different muscle groups is more 'equalized', the chest to bar (or weighted chest to bar) might offer more benefits and be safer for joints.
Still at it you’ve been so helpful in my calisthenics journey thanks 👍
So happy to hear that! Thank you so much for sharing and for supporting the channel with views and comments. Much appreciated !
Love it man!
I started to include paused reps a lot after you recommended them for better chest growth. (It works!)
Hope you're doing well.
Yeah for chest growth they are so good! I'm happy to hear you are enjoying the gains!
Doing alright, man! I hope you are well, too!
“…..Pull ups. I am constantly humbled by them…. “ I love that line…. At 63, I do 40 chin ups every other day. I will be adding Pull ups to my routine. Your video was very inspiring. Thank you.
Thanks man, this was actually helpful
Great vid man! Love how you focused the visuals on not your face but what we are aiming to achieve. I'd heard pausing at the top was something humans should do and you just pushed that over the edge!
Impeccable form! 💯🔥💪🏾
Thank you, djj!
I hope all is well, dude!
those are some absolutely stunning reps
I really appreciate that! My form has been my primary focus for several years and I feel like it’s still getting a little better over time. 🙏
Why cant everyone who posts on youtube be this concise? Always excellent!
Thank you! I seriously work really hard and trying to keep it concise, and set a 3:00 limit for myself. I really appreciate it when I hear I'm actually accomplishing what I intend to 😂
Thank you for the kind words! That is really awesome. 🙏
@@Kbogesoh that makes sense why youre videos are in this range 2:40-3:30
Straight to the point with quality information! Subbed :)
Thank you very much!
Pure common sense.
I’m ashamed for not having realized this after doing pull-ups for years.
Thank you.
Golden advice 👌
Me and pull-ups go hand in hand 🤝 I’ve been doing them since a kid and now at this point I really try and focus on. Each rep and what it has to offer me mind muscle connection is important in stimulating every fibre while doing pull-ups
I feel the same way. Wel said!
I fukn luv this video … great job dude
Thank you, brother. I appreciate that 🙏
Makes perfect sense K, time under tension is key 👍🏻
Exactly, and you can direct that TUT to the weakest part of the movement, making it stronger 💪
Always insightful and helpful. Thank you
I'm happy to be helpful, Gandalf! Thanks for the support!
I can do 12 reps of regular pullups but one time, i tried slow and controlled pullups and i got only 8 reps. It really humbled me. Gonna train this way for 3 months and see the progress.
Dude, these have made the most positive impact on my pull ups. It has taken time, but my ability to grind reps at the top now is so good and my unpaused/unweighted reps feel so much easier. Portably the biggest impact is on my technique though.
@@Kboges Currently, i am not in my best shape right now since I've been dealing lower back spasms for the past 6 months. All of the strength i had is basically cut off in half(or even more) but I've started working out again. Thankfully, my spine feels alot better after doing pullups and hangs. Thank you for the video man. I really appreciate it.
Brilliant as always. Thank you.
Thank you, stormcrow! I’m glad you enjoyed.
Another excellent, as always. Thank you.
Glad to have clicked this video. Very direct. Thanks.
Great advices Coach !! Thank you so much !
Thank you! Glad it was helpful!
Hey I just wanted to say I've been doing much slower pushups on the way down and stopping at the top for a couple months now and it's such a noticeable increase in not just my pushups strength but just trying dips for fun I could only struggle through like 3 and now I can do more reps and it feels like I'm stronger 💪 💪💪
Well done! That’s exactly how it’s supposed to work. Thank you for sharing your experience. 💪 keep it up and keep me posted on your progress.
You've been stopping at the top for a couple of months? That's insane. I only last 10 seconds
@@andrewrae198 I'm like that 💪, sometimes even years
Cash money records...This is exactly what we all need to focus on...great work
Thank you for this tip. 🙏🏽I’m implementing it right away
The way you explain things is so clear and straight forward, really hepls me understand and remember the information. Thank you
I appreciate that! I’m so happy the content has been helpful! Thanks for the kind feedback!
GOLD ⭐️ material
The bottom half of the pull up was always easy and the top was too hard , but when i started training my rear shoulder and adjusted my grip to resemble more or less the false grip ( i just started to focus on keeping my knuckles up ) , pull ups started to get easier and easier !
This has really worked for me.. the pull up is the best pull exercise ever, since each and every little movemtn activate so much mind muscle connection. Nothing beats a good set of paused, controlled pull ups for just feeling your back, core and hands
100% agree. The transfer to other pulling movements is real too. Pull ups with poor quality, "whatever it takes to get the chin over" style, just doesnt translate to weighted reps, rows, or other back exercises.
Damn. Ok. I shall incorporate that into my workouts
Stick with them and don’t rush your progress. Just commit 100% to form quality.
As usual, kboges has told me exactly what I am going to do for my workout today.
Ahh thanks Steve! I'm looking forward to us rebuilding our pull ups together, stronger than before!
Thanks for everything, brother! 🙏
@@Kboges yes! My goal is 10 paused reps
this and sam sulek best fitness content on the tubes
That’s exceptionally kind! Thank you. 🙏
@@Kboges great advice on holding the contraction, gonna implement it at the gym
We love you
I love you guys right back, brother! 🙏
Sternum to bar... Excellent.
Can’t go wrong with them!
Totally agree! Paused reps are more efficient than normal reps, but combined with negatives worked best for me.
Thanks man. Will incorporate this philosophy into my pull ups.
Awesome! Keep me posted on your progress, fahada!
I’m glad I watched this video. I bet there’s a lot of people who don’t know the benefit of paused reps. I’m going to do this from now on.
Perfect advice!!!
Thanks, brother!
What helped me alot was doing banded pull ups but focusing on the negatives.
I wasnt holding just trying to them as slow and controlled as possible.
Everyone, Try this shit! I did 5x5 with 1-3 minute rest. I woke up with a stiff back and 5 days later when I tried that again, I did it 7 times easily. Now I can do 8x5. Thank you so much for this method.
Well done, dude! Keep me posted on the progress!
good information, kyle. my pullups are weak, these could help me.
love ur channel brother. always such awesome content
Great video dude! Thanks for sharing
Thank you, Mike! It's my pleasure!
Thank you for another great video. I should give pause reps a try.
Thank you so much for the quality content you have been providing over the years. It's a life philosophy that changed my way of training and approaching life in general. How can I support you without buying a training program? Your channel has given me so much that I'd like to give my contribution but I already have my program. No patreon?
That means a lot. Thank you!
First of all, the kind words and views are plenty, and I truly appreciate it. I currently do not have a Patreon, but I'll be introducing a "Support" option that gives supported some exclusive content and unlimited access to courses and lectures. Shooting for January!
Amazing form in this video.
I appreciate that! Thank you🙏
@@Kboges you're welcome
I believe in another video you emphasized quality form over reps & with this, I agree strongly on both. The initial huge drop in reps feels like a setback & I think for all of us, it's easy to wanna cheat the reps so we can count them in our heads as "gains", especially as we mentally push for scraps over anything beyond a plateau. Nowadays, I do only very slow chinup/dip reps & in both cases, the sensation I feel in my back/lats/chest is far more emphasized than it ever was during my standard fast reps. Pausing at the top of chins feels effortless, as well as sticking my chest to the bar with a great arch.
I'd encourage everyone to experiment with slow/paused reps.
Good for strenght and power?
@@aslanaslan9500 Strength is an easy yes, considering heavy weight reps themselves are done slow due to how hard they are; so slow reps mimics that in a sense.
Power I'm not so sure, but might be goal specific on top of what one's definition of "power" is.