The BEST Pull Up Training EVER | Trevor Bachmeyer | SmashweRx

SmashweRx
22 Nov 202014:58

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

  • πŸ‹οΈβ€β™‚οΈ 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.
  • πŸ’° He mentions that professional athletes and gymnasts, including those he worked with from the Olympic committee, have paid for similar programs.
  • πŸ€” 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.
  • πŸ’ͺ The speaker emphasizes that pull-ups can solve shoulder problems, not just cause them, by strengthening the necessary muscles and improving shoulder position.
  • πŸ“Š 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.
  • πŸ€” 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.
  • πŸ€Έβ€β™‚οΈ The importance of addressing shoulder roll and scapular retraction is highlighted to prevent and fix shoulder pain during pull-ups.
  • πŸ” 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.
  • πŸ“ 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

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Mindmap

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Keywords

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Highlights

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Transcripts

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Related Tags
Pull-Up ProgramFitness TrainingShoulder HealthGrip StrengthBicep PainRange of MotionProgressive OverloadOlympic AthletesPhysical TherapyExercise Routine