The BEST Pull Up Training EVER | Trevor Bachmeyer | SmashweRx
Summary
TLDRIn this fitness-focused video, the host, Travis Smash, offers a free pull-up program that he personally used to progress from zero to over 80 consecutive pull-ups. Addressing common issues like tendonitis, limited range of motion, and grip pain, Travis provides targeted exercises and tips to overcome these challenges. The program includes methods like the 4-6-10 and 10-12-14 progressions, which gradually increase the difficulty to build strength and endurance. With a genuine care for his audience, Travis aims to help viewers improve their pull-up abilities and overall fitness.
Takeaways
- 🏋️♂️ The speaker offers a free pull-up program that he used personally to go from not being able to do a single pull-up to being able to do over 60-80 consecutively.
- 💰 He mentions that professional athletes and gymnasts, including those he worked with from the Olympic committee, have paid for similar programs.
- 🤔 The program addresses common problems people face when trying to do pull-ups, such as shoulder problems, limited range of motion, and grip issues.
- 🤲 Tendonitis and weak forearms are identified as common causes of elbow issues during pull-ups, which the program aims to fix.
- 💪 The speaker emphasizes that pull-ups can solve shoulder problems, not just cause them, by strengthening the necessary muscles and improving shoulder position.
- 📊 The '4-6-10' and '10-12-14' methods are introduced as progressive stages of the pull-up routine, designed to gradually increase the number of pull-ups one can perform.
- 🤔 If unable to perform a pull-up, the speaker suggests starting with assisted pull-ups using a band to practice the motion and build strength.
- 🤲 Grip pain is addressed as a potential issue, with solutions including using different grip orientations and strengthening exercises for the forearms and wrists.
- 🤸♂️ The importance of addressing shoulder roll and scapular retraction is highlighted to prevent and fix shoulder pain during pull-ups.
- 🔁 The program includes a variety of exercises to target specific issues, such as bicep pain, tissue restriction, and grip weakness, alongside the pull-up progression.
- 📝 The speaker provides a detailed and structured approach to improving pull-up performance, with a clear progression from assisted pull-ups to unassisted pull-ups in increasing numbers.
Q & A
What is the main purpose of the video?
-The main purpose of the video is to provide a free pull-up program that the speaker has used personally and shared with professional athletes and gymnasts, aiming to help viewers improve their pull-up abilities.
What does the speaker claim about pull-ups in relation to shoulder problems?
-The speaker claims that pull-ups do not cause shoulder problems but rather solve them by addressing issues like weak forearms, bad shoulder position, and bicep tendon problems.
What are some common issues addressed in the pull-up program?
-The program addresses issues such as tendonitis, limited pull range of motion, weak biceps, tissue restriction, shoulder pain, grip pain, and being stuck at a certain number of pull-ups.
What does the speaker suggest as a cause for elbow issues during pull-ups?
-The speaker suggests that elbow issues during pull-ups are often due to weak forearms and bad shoulder position.
What is the '4-6-10 method' mentioned in the script?
-The '4-6-10 method' is a progression in the pull-up program where, on day one, the individual does one pull-up every minute for four minutes, on day two for six minutes, and on day three for ten minutes.
How does the speaker recommend dealing with grip orientation problems?
-For grip orientation problems, the speaker recommends using a loaded alternating grip, starting with feet on the ground to take off about 20% of the load and staying in that position for as long as possible.
What is the principle of irradiation mentioned in the context of grip weakness?
-The principle of irradiation is used to address grip weakness by having the individual squeeze the bar tightly while hanging, which strengthens the entire kinetic chain.
How does the speaker suggest dealing with bicep pain during pull-ups?
-For bicep pain, the speaker suggests using a band for progressive overload, performing slow negative pull-ups to strengthen the bicep and alleviate pain.
What is the '10-12-14 method' in the pull-up program?
-The '10-12-14 method' is another progression in the pull-up program where the individual starts with one pull-up every minute for 10 minutes, then 12 minutes, and finally 14 minutes, gradually increasing the number of reps as they progress.
What is the speaker's personal record for pull-ups?
-The speaker's personal record for pull-ups is 103 consecutive pull-ups.
What is the speaker's advice for those who are stuck at a certain number of pull-ups?
-The speaker promises to help individuals who are stuck at a certain number of pull-ups by addressing the specific issues they face and following the progression outlined in the pull-up program.
Outlines
💪 Introduction to the Pull-Up Program
Travis from Smash Works introduces a free pull-up program he has personally used to improve from not being able to do a single pull-up to achieving over 60, 70, or even 80 consecutively. He emphasizes that pull-ups can solve, rather than cause, shoulder problems. The video aims to address common issues like tendonitis, limited range of motion, weak biceps, and tissue restrictions, which are often overlooked in typical pull-up programs. Travis promises to guide viewers through every step to overcome these problems.
🏋️♂️ Addressing Grip and Bicep Issues in Pull-Ups
The second paragraph delves into specific problems such as grip orientation, grip weakness, bicep pain, and bicep weakness. Travis suggests exercises like loaded alternating grip hangs, irradiation principle for grip strength, and band-assisted pull-ups for bicep pain. He explains the importance of addressing these issues with proper techniques and progressions to enhance pull-up performance and avoid injuries.
🔄 The 4-6-10 and 10-12-14 Pull-Up Progression Method
In the final paragraph, Travis outlines the '4-6-10 method' and '10-12-14 method' for increasing pull-up capacity, detailing a structured progression that starts with one pull-up every minute and gradually increases the frequency and duration. He explains how to start with assisted pull-ups using a band and gradually reduce assistance as strength improves. The ultimate goal is to achieve a high number of consecutive pull-ups, and Travis assures that this method has worked for him and can work for viewers too.
Mindmap
Keywords
💡Pull-Up Program
💡Tendonitis
💡Range of Motion
💡Bicep
💡External Rotation
💡Tissue Restriction
💡Grip Strength
💡Irradiation
💡Bicep Tendon
💡Joint Centralization
💡4-6-10 Method
Highlights
Trav Smash offers a free pull-up program he personally used to go from not being able to do a single pull-up to doing over 60-80 in a row.
The program has been sought after by professional athletes and gymnasts, including those he has worked with through the Olympic committee.
A pull-up is suggested as a solution to shoulder problems, rather than a cause.
The program addresses common issues such as tendonitis, limited pull range of motion, weak biceps, and tissue restriction.
Trav emphasizes the importance of addressing all components of a pull-up, not just the inability to perform one.
Shoulder pain is often due to bicep tendon issues or loss of joint centralization.
Pull-up form mistakes like shoulders rolling forward are addressed, with solutions for weak external rotation and scapula retraction.
Grip pain during pull-ups can be due to anatomical variants or issues with the radius and can be mitigated with different grip techniques.
Inertia control during pull-ups is crucial to avoid mid-line stability issues.
Trav provides a method to overcome being stuck at a certain number of pull-ups, focusing on endurance.
The '4-6-10' and '10-12-14' methods are introduced as a progression system for increasing pull-up numbers.
For those who cannot do a pull-up, Trav suggests starting with banded pull-ups and gradually increasing difficulty.
Irradiation principle is used to strengthen the kinetic chain by squeezing the bar during pull-ups.
Bicep pain and weakness are tackled with a band-assisted exercise for progressive overload.
Trav introduces a prone floor suite to correct anterior shoulder positioning and strengthen serratus anterior.
Range of motion exercises are incorporated to address restrictions that may impede pull-up performance.
The pull-up routine is designed to be adaptable to any level, from beginners to those looking to double their pull-up count.
Trav concludes with a commitment to help viewers improve their pull-up performance and overcome specific issues.
Transcripts
hey what's up guys trav smash works
bringing all the good stuff for free
listen i told you yesterday that i was
gonna give you
my pull-up program the one i used
personally when i couldn't even do one
so that's what i'm gonna do today i'm
just gonna give it all to you people
have paid me big money to do this by the
way like professional athletes
gymnasts i worked with the olympic
committee like there's a lot of stuff
that i've done
that people have asked me to help them
with because i care like i genuinely
give a
so i'm just gonna give it all to you
just so you understand where this is
coming from
i want you guys to be able to do this
and a pull-up in in
my opinion a pull-up doesn't cause
shoulder problems it solves shoulder
problems
so i'm going to go over everything i've
done that
brought me from doing not even one pull
up
to doing well over 60 70 80 in a row my
record is 103.
by the way thanks for watching like i i
was overwhelmed with the response that i
got
the first thing we need to do is find
out where all the problems are because
that all kind of comes into how this
program works i'm going to go over
every step and address every problem
that most of you guys are going to
have this always
works ultimate smiley face but this is
all the stuff
and these are all the problems and i
know right away you guys just zoomed in
on this like i i bet
a thousand of you guys probably like 20
000 you guys
just paused the video zoomed in on this
so i'll help you out watch
i'm going to help you out since you're
zooming anyway you're like what did he
write what did he write
so here i'll zoom in on that the first
thing is i got a lot of questions about
tendonitis
so tendonitis usually medial
epicondylitis right there golfer's elbow
so if you're getting tendonitis elbow
issues it's because of weak forearms
it's because of
bad shoulder position it's those two
things and i'll fix those
then we have limited pull range of
motion so which means you get to that
point where you're in your pull-up and
you pull
and you can just get your chin over the
bar but you can't get
this last piece of motion no matter what
you can't get that last 9 to 12 inches
of pull to get your chest into the bar
it's usually a weak bicep
problem and an external rotation problem
and then the last is a tissue
restriction which is a range of motion
so the thing that's missed a lot of the
times is all the other components of a
pull-up people go
i love this i've seen so many of these
programs though by the way about
pull-ups where they go
we'll just do more pull-ups do jumping
variations do banded variations
yeah that's all great except they don't
address all the problems they address
the problem of not being able to do a
pull-up
but what about the pieces of the puzzle
it's like saying
hey i have a cavity brush your teeth
more the cavity is already there
change your lifestyle there's a lot of
issues that are revolving around that
right
it goes right back to stop eating cake
cookies and ice cream and you know what
shoving butter fingers in your face all
day and then not brushing your teeth
when you go to bed
god you lady must hate you if you did
that right or your dude
and brush your teeth man brush your
teeth floss do it take care of your
teeth
so we get shoulder pain so there's a lot
of things that come into this
but they all boil down to just one or
two things so shoulder pain is usually a
bicep tendon problem
or a loss of joint centralization so the
bicep tendon it runs down the front so a
lot of you guys are saying it's this
anterior delt problem
it's going to feel that way most of the
time it's a bicep tendon and then the
other is
the the loss of joint centralization so
the head of the humerus
this bone right here sits in the center
of the glenoid fossa
if it migrates for anterior posterior
superior inferior right
forward back up down it's going to cause
pain
because the muscles are either going to
pinch bind or restrict
or all of the above shoulders roll
forward this is a
common pull-up position right people do
these pull-ups
like this if you're doing your pull-ups
like this
first of all effin stop man you do
advantage
let's fix the problem and then you can
do your pull-ups and bang them out all
day long
so if your shoulders roll forward you
have weak external rotation
and you have weak retraction of the
scapula so the scapula does
protraction and retraction it's going to
be a serratus anterior issue
so we'll fix it believe me all this
stuff i'm going to fix grip pain
so grip pain is you can't do a straight
bar pull up
you can't do a chin up you have to use a
neutral bar now listen if you have an
anatomical variant that says
hey no bones get in the way remember
eight bones in the wrist two rows of
four if they don't allow this to move to
circumduct and rotate properly
or if you have an issue with your radius
right and it can't supinate pronate
supine pronate right so supination is
going to be your chin up grip
right so you're going to be like this
pronation is going to be
like this your straight bar grip and
then your neutral grip is a variation of
the pronation okay so
if any of those hurt and it's not a bony
restriction
you can do them we got swinging if
you're swinging around
trying to like that inertia makes it
almost impossible to control yourself so
you're all over the bar
and if it's not controlled inertia like
cycling a set of butterfly pull-ups
you're gonna have a problem and that
happens a lot because it is a mid-line
stability issue
so stuck at a certain number that's a
big one i probably have about 100 of you
guys that said hey
and then about another thousand dm's
from you guys saying i'm stuck in a
certain number i've been here for five
years ten years
two days two months whatever it is i'll
change that
that's an endurance issue and then the
pull-ups themselves
how do i get more how do i double it my
job my goal
i'm gonna help you double it i'm gonna
help you double your pull-ups double
whatever you're at if you're at zero
don't be a smart house and say
double zero is zero listen you actuarian
let me help you out
we're gonna double wherever you are so
if you've got one i'm gonna get you to
two if you've got two i'll get you to
four if you've got 20 i'll get you to
40.
if you have a grip orientation problem
you should do what's called a loaded
alternating grip first thing is if you
can do a pronated grip
this is this one just hang i want your
feet i don't know if you can see my feet
but i want your feet
on the floor lightly so i'll go this way
you're if
you're doing this i want you so this is
gonna this is kind of a double-edged
sword because we're gonna work on our
grip strength as well because grip
strength is another one
so my feet are on the ground but i'm
going to
take off only about 20 percent of the
load and i'm going to stay like this
for as long as i humanly can two minutes
as i deal
that is if you have a pronation problem
the way you
start with a supination problem is you
alternate your grip
there but so i'm gonna do the same thing
and i'm gonna i'm gonna hang
and i'm gonna keep myself square when
i'm done i'm gonna take off the load i'm
going to turn
so i can see i can load it and then i'm
going to hold this like dear life and
then i'm going to
get into that fully supinated position
and i'm going to hang out that position
again oh that's
miserable today done a lot of pull-ups
yesterday but eventually we're gonna be
in a double supinated grip
and then we're just gonna hang out same
thing shoulder width apart
eighty percent of the weight on my
forearms twenty percent
i'm putting onto my feet right so i'm
only i'm just giving myself about 80
of my body weight if you have a grip
weakness
grip weakness you're going to tap into
what's called a principle of irradiation
so the harder you squeeze something the
stronger the entire kinetic chain gets
so you're going to do the same thing
shoulder width apart
i'm going to squeeze the living
daylights out of this bar and i'm going
to hang like this for two minutes
engaged
no feet on the ground nothing if you
don't have one of these by the way
i'll show you a cool variation you're
going to take this
and you're going to just hang out like
this what i'm going to do is you can
increase what i want to do is just stay
nice and square
but i'm going to increase the angle of
attack in relation to the floor
which makes this more difficult now stay
like this for two minutes
we have bicep pain so bicep pain bicep
pain and bicep weakness are married i
love
bands because of the progressive
overload
so we take a band i'm gonna stand
in the loop on the body i am fully
extended wherever
i can basically force that arm to stay
open
and then i'm gonna keep my arm glued to
my side
you're locked in place but what i want
to do
is i want to come to full flexion
all the way down to open extension
full flexion i'm trying to take this
fist and touch my shoulder with it
and then all the way back down except
ideally tempo are the best
so i would do one one thousand two one
thousand three one thousand
four one thousand one one thousand two
one thousand three one thousand four one
thousand
all the way down right fully extended
nice and tight position
and then you're just gonna one one
thousand two one thousand three one
thousand four one thousand
because this is the position you're in
generally for a pull-up
chin-ups usually aren't people's
problems it's the pull-up so
four seconds up all the way like you're
trying to touch this end of your
shoulder
and then four seconds down like you're
trying to open it all the way up to full
extension take this
we're gonna take our hand and we're
gonna have it come behind us like this
this is not what you want to do
small in the back away from the body
so this is the position you're trying to
achieve not up behind you okay
same thing like i said i'm going to wrap
around it's in my head so it's nice and
stable
we're going to come all the way behind
and i'm going to come forward so if you
can see
the band is pulling me away and up at
the same time
and then i'm just going to lean into it
for a second nice and low
that's ugly and then i'm going to hang
on this position for two minutes
my head is off the ground one hand here
one hand here
your goal is to keep them off so you're
going to come here
stall rotate stall
here stall rotate
alright so i'm still not touching the
ground
this is my prone floor suite
by getting them out of that anterior
position anterior
that that kind of rounded forward
position
so like i'm holding two bowls of water
i'm going to step forward i'm going to
stay nice and tall
and i'm going to push so my hands are
just about head height i'm going to push
myself forward
and i'm going to hang out for two
minutes your fingers will tingle your
fingers will go now
i promise you that it's okay it's normal
unless it's on the left side guys
call 911. range of motion
so i'm going to get my elbows locked in
about shoulder width
i'm going to hold the dumbbell here okay
i'm going to come out a little bit
here and then i'm going to push myself
through
but i'm going to try and push my head
through
while i'm allowing that dumbbell to come
all the way back
my head is banging into the plate stack
by the way that's why i'm not any
further
the reason i'm doing this is because i
want to stretch the long head
of the tricep muscle because that
restricts the
shoulder that governs antiversion of the
scapula a midline is a big
problem because people don't address it
in pull-ups so i'm going to show you how
to fix it
hands shoulder width apart plank
hold nice and tight you want to
basically scoop your feet towards your
belly button you're trying to pull them
in towards your belly button
side plank all the way up if you want i
don't care you're going to touch your
hip to the floor and then come all the
way back up
if you can't do this put something
higher under here
and just don't go as far i want my hands
here so i'm going to come up
touch back down so this is putting my
arms in a fully open position
like i'm gonna be on a pull-up so last
is the pull-up routine oh yeah i need
you watch till the end of the video
so i call it the 4-6-10 method and then
the 10-12-14 method
and i put a 3x there i'll explain it all
because i said i know you guys all
zoomed in on that so
day one four minute email one pull-up
every minute
day two six minute email one pull out of
every minute
day three ten minute email one pull up
every minute
so you just did a total of 20 pull-ups
in a week if you've done zero
this is a huge win already so if you
cannot do a pull-up at all if you're
like
dr t i can't even do a pull-up start
with doing them banded
but here's how you do an abandon you
pull up
with the assistance of the band and i
want the band to be so strong
that it allows you to use very little
effort to get to the top of the pull-up
i want you to practice squeezing those
shoulder blades together
let yourself down real slow so kick out
of the band
slow negative negative negative negative
that's your one rep if you can't do a
pull-up
once you can do an imam four minutes six
minutes and 10 minutes
for one rep you're gonna up it to two
reps
so day one four minutes two reps every
minute for four minutes
day two two reps every morning minute
for six minutes
day three two reps every minute for 10
minutes
once you can do that without any rest or
dying or cheating the movements
third phase is three reps no
i realize we're gonna be cool but then
four then five no no just three
once you can do three reps every minute
for ten minutes think about it that's
ten minutes
thirty straight pull-ups and i'm in
strict perfect pull-ups like i was
watching you
now you go to the 10 12 14 start back at
one monday
wednesday and friday you're gonna do one
rep every minute for 10 minutes
one year up every minute for 12 on day
two day three one minute
or one rep every minute for 14 minutes
week two
you're gonna do two for ten minutes two
every minute for twelve two every minute
for fourteen
week three or whatever whenever you can
graduate whenever you do two reps
every minute first 14 minutes
that's 28 pull-ups
you go to three now you go three reps
so that is the pull-up progression it
works a hundred percent of the time i
went from zero
to 60 70 80 pull-ups in a row no problem
if you have any of the issues i showed
you on this board
grip orientation grip weakness bicep
pain shoulder pain
shoulder roll range of motion full range
of motion
swaying with your body fix those
while you're doing your pull-ups that's
the pull-up program i told you how to
give it to you i just made it tonight it
is november 10th
at uh what do we got here 6 30. i'm
gonna go eat dinner hey i love you guys
thank you so much for watching i hope
this helps leave me a shitload of
comments
i want you guys to win okay next one is
going to be midline all right
i'll check you guys out later
تصفح المزيد من مقاطع الفيديو ذات الصلة
How To Increase Your Pull-Ups From 0 to 10+ Reps FAST (3 Science-Based Tips)
TREINO COMPLETO DE BARRA FIXA PARA INICIANTES!
This is why you don't have a Demon Back. (3 Key Tips)
How I Achieved ~200% Weighted Pull-Up (COMPLETE SYSTEM)
Train Like Toji Fushiguro (At Home No Weights)
Ranking Every Exercise From WORST To BEST! - Ft. Jeff Nippard
5.0 / 5 (0 votes)