The BEST Pull Up Training EVER | Trevor Bachmeyer | SmashweRx

Summary

In 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

00:00

💪 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.

05:00

🏋️‍♂️ 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.

10:02

🔄 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.

Keywords

💡Pull-Up Program

The 'Pull-Up Program' is the central theme of the video, referring to a fitness regimen designed to help individuals improve their ability to perform pull-ups. The program is described as a progression from not being able to do a single pull-up to being able to perform dozens in succession. It is mentioned as a method that has been personally used by the speaker and shared with professional athletes and gymnasts.

💡Tendonitis

Tendonitis is a condition characterized by the inflammation or irritation of a tendon, often due to overuse. In the script, it is mentioned as a common issue that can affect the elbows, specifically medial epicondylitis or 'golfer's elbow', which is attributed to weak forearms and poor shoulder positioning. The speaker promises to address and 'fix' this issue within the pull-up program.

💡Range of Motion

Range of motion refers to the extent of movement possible in a joint or series of joints. In the context of the video, it is discussed in relation to limitations that prevent individuals from completing a full pull-up, such as not being able to get the chest to the bar. The script suggests that improving range of motion is part of the pull-up program's goal.

💡Bicep

The bicep, or biceps brachii, is a muscle located on the front of the upper arm. In the script, a weak bicep is identified as a potential cause for limited pull range of motion. The speaker indicates that strengthening the bicep is part of the strategy to improve pull-up performance.

💡External Rotation

External rotation is a movement that turns the arm or leg away from the body's midline. The video script mentions it as a factor in shoulder health and pull-up performance, suggesting that weak external rotation can contribute to shoulder problems and affect the ability to perform pull-ups effectively.

💡Tissue Restriction

Tissue restriction refers to limitations in movement due to the stiffness or tightness of muscles, tendons, or other tissues. In the script, it is presented as a problem that can prevent individuals from achieving a full pull-up, indicating that addressing tissue restriction is part of the comprehensive approach of the pull-up program.

💡Grip Strength

Grip strength is the force one can exert when holding onto an object, such as a pull-up bar. The script discusses grip strength as a component of pull-up performance, mentioning grip pain and weakness as issues that can be improved through specific exercises within the pull-up program.

💡Irradiation

In the context of the video, irradiation refers to the principle that squeezing an object hard can strengthen the entire kinetic chain. The speaker uses this concept to explain how grip exercises in the pull-up program can enhance overall pull-up performance by strengthening more than just the grip.

💡Bicep Tendon

The bicep tendon is the fibrous tissue that connects the bicep muscle to the bones in the arm. The script identifies bicep tendon issues as a common cause of shoulder pain during pull-ups. The pull-up program aims to address and alleviate such pain by improving bicep tendon health.

💡Joint Centralization

Joint centralization is the concept of maintaining the head of the humerus (upper arm bone) centered within the shoulder joint. The script mentions loss of joint centralization as a cause of shoulder pain, suggesting that the pull-up program includes exercises to restore proper joint alignment and alleviate pain.

💡4-6-10 Method

The '4-6-10 Method' is a specific part of the pull-up program described in the script. It is a progression technique where the individual starts by doing one pull-up every minute for four minutes, then six minutes, and finally ten minutes, gradually increasing the number of pull-ups performed within the same time frame.

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