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.