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How to Pullup - Basic Biomechanics.

How to Pullup #27 - Basic Biomechanics Parkour Tutorial. [102]

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Video Details

Understanding the biomechanics of exercises like pull-ups can greatly enhance your performance and protect against injury. When performing a pull-up, it’s essential to know which muscles are engaged and how to utilize them effectively. This tutorial will guide you through the primary muscle groups involved, how to achieve better technique, and additional tips to optimize your form.

When you initiate a pull-up, your primary muscle groups at work are the latissimus dorsi (the lats) and the biceps. The lats, located along your back, are the major players in pulling your body upward, while the long head of your bicep assists in this motion. To maximize efficiency, focus on pulling your elbows down towards your sides instead of just thinking of pulling with your arms. This engagement helps you emphasize your lats and take pressure off your biceps. Additionally, as you pull up, you should maintain tension by externally rotating outwards, which means your elbows should come in while pushing outward against the bar.

Incorporating stabilizer muscles and breath control is also crucial for a successful pull-up. Engaging your core and contracting your abs will help stabilize your spine, allowing for a controlled motion without risking injury. Remember to hold your breath while pulling up to create intra-abdominal pressure, which further supports your spine, and then exhale when you reach the top of the movement. Implementing these techniques will not only help optimize your pull-up but will also contribute to better overall strength and control during your workouts.

Highlights:

Engage your lats by focusing on pulling your elbows down rather than just pulling with your arms.
Maintain stability by contracting your core muscles and engaging your abs during the exercise.
Control your breathing by holding it during the pull and exhaling at the top for better spine support.

Note: This video summary is generated by AI from the video transcript and may not always be accurate.

Transcript

																									
														0.12
														we're going to make things a little bit
													
																									
														1.56
														more technical now and move into basic
													
																									
														4.71
														biomechanics and this means we're going
													
																									
														6.87
														to analyze what muscles and what kind of
													
																									
														10.08
														things are happening in your body when
													
																									
														12.3
														you do the pull-up the primary muscle
													
																									
														15.75
														groups for this type of exercise a
													
																									
														18.47
														upper-body pulling exercise is going to
													
																									
														21.84
														be what you call your lats your latinus
													
																									
														25.65
														d'Orsay which if we were to turn around
													
																									
														28.23
														are gonna be these big muscles along our
													
																									
														31.17
														back and they essentially create our
													
																									
														33.57
														wings of our back so it's gonna start up
													
																									
														37.23
														from the elbow here and they run all the
													
																									
														40.32
														way down across the side and towards the
													
																									
														44.46
														bottom of your spine the second primary
													
																									
														48.809
														muscle that is used is also your biceps
													
																									
														52.44
														so your bicep is on the front here of
													
																									
														54.69
														your arm and as the name suggests is bi
													
																									
														58.109
														which means that there are actually two
													
																									
														60.39
														muscles in here your short head earnings
													
																									
														64.439
														called the short head of the bicep and
													
																									
														66.18
														your long head of the bicep with this
													
																									
														70.2
														particular pulling action the one that
													
																									
														72.93
														you're going to be using is the long
													
																									
														75.509
														head of the bicep so the long head and
													
																									
														78
														the lat is what's going to create the
													
																									
														81.47
														maximum amount of pulling when you do
													
																									
														84.21
														the pull-ups
													
																									
														84.99
														a good way of thinking about engaging
													
																									
														87.619
														the lats and letting them lats do the
													
																									
														90.9
														work is by thinking about when you're on
													
																									
														94.079
														the bar instead of thinking about trying
													
																									
														97.02
														to use your bicep and what a lot of
													
																									
														99.6
														people do is think that they are pulling
													
																									
														101.34
														here what you really want to do is think
													
																									
														104.52
														about your elbow pulling down to your
													
																									
														107.189
														side instead so you're doing this action
													
																									
														110.31
														rather than here to here so instead of
													
																									
														113.46
														this you're doing this okay and the idea
													
																									
														117.42
														is that you can actually move your arm
													
																									
														120.14
														quite far down without a bit having to
													
																									
														124.439
														bend too much of the arm
													
																									
														126.21
														okay so there's quite a lot of pull
													
																									
														128.25
														happening with the lats now the reason
													
																									
														131.7
														that we use the lats is big
													
																									
														133.47
														they are the biggest muscle that we can
													
																									
														135.72
														use to engage and do that pole the bicep
													
																									
														139.74
														is also going to have to do work because
													
																									
														141.96
														essentially to do this action of your
													
																									
														144.99
														arm the bicep has to pull and contract
													
																									
														147.75
														to bring your arm in so this is also
													
																									
														151.5
														going to be used but the major part of
													
																									
														153.84
														bringing your body up is going to be
													
																									
														156.12
														this huge muscle down the back that is
													
																									
														159.27
														going to do all of the pulling and then
													
																									
														161.82
														it is going to be up to the bicep to do
													
																									
														164.22
														the rest of it so these are the primary
													
																									
														167.16
														muscles there are also what we'd like to
													
																									
														170.37
														call antagonists so the antagonist
													
																									
														173.28
														muscles are the ones that are going to
													
																									
														176.22
														be working in the opposite way so when
													
																									
														179.61
														we use our lats actually what was also
													
																									
														182.88
														happening is our pecs
													
																									
														185.13
														so our chest here is also going to be
													
																									
														188.19
														using in the opposite way it's going to
													
																									
														190.71
														be used in the opposite way and you're
													
																									
														192.75
														going to feel that a lot more when you
													
																									
														195.36
														are coming back down in the opposite
													
																									
														197.79
														direction and the PEC is going to slow
													
																									
														201.54
														your descent okay so the PEC is what we
													
																									
														205.32
														call the antagonist and it is the
													
																									
														207.27
														opposite the opposite muscle group to
													
																									
														209.88
														the lats and the bicep so the third part
													
																									
														213.06
														that I'd like to cover is what we call
													
																									
														215.43
														the torque and tío are qu e so the
													
																									
														220.29
														torque is tension essentially and the
													
																									
														224.34
														way that you want to think about this is
													
																									
														225.93
														in which direction is all of the tension
													
																									
														229.86
														now an analogy that is pretty good to
													
																									
														234.54
														make you remember this is if you were to
													
																									
														237.45
														push out in a punch when you push out
													
																									
														242.3
														you are going to internally rotate your
													
																									
														246.48
														punch so when you see fighters you're
													
																									
														249.18
														going to see that they're going to
													
																									
														250.1
														internally rotate and the tension in
													
																									
														252.87
														their shoulder it is internally rotated
													
																									
														256.109
														okay
													
																									
														256.859
														and they're going out when they pull
													
																									
														258.6
														back what's happening is there's
													
																									
														261.109
														external rotation so you're externally
													
																									
														264.09
														rotating outwards as you come back
													
																									
														266.9
														so internally rotated forwards when so
													
																									
														269.3
														when you're doing a push-up you are
													
																									
														271.04
														pushing in and externally when you pull
													
																									
														274.76
														out now when that translates on to the
													
																									
														277.43
														bar what that means is that when you are
													
																									
														280.01
														pulling you want to think about
													
																									
														282.52
														externally rotating out so your elbows
													
																									
														285.47
														are gonna start coming in and you're
													
																									
														287.51
														going to externally pull outwards so
													
																									
														291.5
														imagine that you're bending the bar in
													
																									
														293.15
														half outwards what you don't want to do
													
																									
														296.27
														is pull and come in words and this is
													
																									
														299.57
														the internal rotation when you're doing
													
																									
														301.88
														the pull up you want to do external and
													
																									
														304.61
														you're going to bring that elbow in and
													
																									
														307.19
														using the lats and the bicep you're
													
																									
														309.229
														gonna be pulling and externally rotating
													
																									
														312.47
														obviously your hands are not going to be
													
																									
														314.09
														able to do this they're not going to be
													
																									
														315.74
														able to twist because the bar is solid
													
																									
														318.05
														but you're going to feel that the
													
																									
														319.699
														tension is outwards so we've looked at
													
																									
														323.72
														the correct muscles being used the lats
													
																									
														326.12
														and the bias there we've looked at the
													
																									
														328.37
														antagonists the the pecs that are being
													
																									
														330.68
														used for the opposite direction we've
													
																									
														333.38
														got the talk down so in essence is
													
																									
														336.32
														externally rotated in the shoulder so
													
																									
														339.5
														you are going to find that you are
													
																									
														341.51
														tensing outwards bringing those elbows
													
																									
														344.63
														in as you pull and forth what we're
													
																									
														348.889
														gonna have a look at is the stabilizer
													
																									
														351.11
														muscles now these are going to be the
													
																									
														353.75
														ones that are doing work in other places
													
																									
														356.449
														and primarily for this we are looking at
													
																									
														360.02
														the abdominals so the abdominals are
													
																									
														362.96
														right here and what's going to happen is
													
																									
														365.66
														they are gonna stabilize your body so
													
																									
														368.84
														when you're doing the pull you don't
													
																									
														371.69
														want your bottom half to be just moving
													
																									
														374.3
														around what you need to be able to do is
													
																									
														377.09
														put your body in the correct position so
													
																									
														379.52
														we've already talked about the dish
													
																									
														381.199
														shape position and you're gonna have to
													
																									
														384.11
														contract your abs to do that okay it
													
																									
														387.169
														also allows you control over your spine
													
																									
														389.66
														especially your lower spine your
													
																									
														391.55
														thoracic so rather than it moving in
													
																									
														394.37
														weird positions and potentially causing
													
																									
														396.71
														you harm you want to contract those ABS
													
																									
														399.77
														make sure
													
																									
														400.58
														everything is stable you have control
													
																									
														403.37
														over your body and it is aligning your
													
																									
														405.949
														hips so the stabilizer muscles are right
													
																									
														409.189
														here the last point I'd like to cover is
													
																									
														412.78
														breathing now it's something that's
													
																									
														415.31
														often forgotten about when we are doing
													
																									
														417.139
														exercise but the breathing part is very
													
																									
														420.53
														important so when you're doing a pull
													
																									
														424.159
														what you want to do is have a think
													
																									
														427.31
														about holding your breath now when
													
																									
														429.979
														you're doing the pull what's going to
													
																									
														431.419
														happen is to support the ABS to
													
																									
														434.12
														stabilize your spine holding your breath
													
																									
														437.3
														is going to expand your lungs so you're
													
																									
														439.55
														filling your lungs up with oxygen you're
													
																									
														441.5
														holding it and that expansion in your
													
																									
														444.86
														body is called inter abdominal pressure
													
																									
														447.44
														and what's going to happen is it's going
													
																									
														449.69
														to apply pressure internally which is
													
																									
														452.629
														going to help stabilize your spine even
													
																									
														454.759
														more you can see this most when you see
													
																									
														458.81
														weight lifters squatting or dead lifting
													
																									
														461.9
														you will see them holding their breath
													
																									
														464.36
														when they are trying to exert energy and
													
																									
														466.99
														what's going on is they're trying to
													
																									
														469.52
														stabilize their spine and they're
													
																									
														471.59
														creating that into abdominal pressure
													
																									
														474.159
														pushing outwards to keep that spine
													
																									
														476.69
														straight and reinforcing everything with
													
																									
														479.69
														the apps' so as you're exerting your
													
																									
														483.08
														energy to pull up you can hold your
													
																									
														485.81
														breath when you get to the top you can
													
																									
														487.789
														breathe out and then you come back down
													
																									
														489.919
														again so we've now got four things five
													
																									
														493.969
														things to think about extra when we are
													
																									
														496.37
														doing our pull-ups we can start getting
													
																									
														498.199
														a little bit more technical with how we
													
																									
														500.479
														do the pull-up we've got to start
													
																									
														502.55
														thinking about primary muscle groups so
													
																									
														505.31
														we're not just doing all the work on the
													
																									
														507.08
														biceps we're doing most of the work on
													
																									
														509.479
														the lats the biceps are also going to be
													
																									
														512.029
														used and primarily you're going to be
													
																									
														514.849
														using the long head of your biceps so
													
																									
														517.76
														the outside part of your bicep is the
													
																									
														519.979
														one that is going to be used as well as
													
																									
														522.079
														the lats on the way down the antagonist
													
																									
														526.85
														muscle the PEC is going to be used as
													
																									
														529.699
														you slowly come back down
													
																									
														531.529
														thirdly the talk
													
																									
														533.99
														externally rotated so you're going to be
													
																									
														536.66
														really tensing outwards fourth you're
													
																									
														540.02
														gonna be thinking about stabilizer
													
																									
														541.7
														muscles your abs you're gonna make sure
													
																									
														543.98
														that your hips are aligned you've got
													
																									
														546.2
														control of your body everything is not
													
																									
														548.63
														just loose and not doing and I think
													
																									
														550.61
														you've really got to contract get those
													
																									
														553.04
														abs involved
													
																									
														554.18
														lastly breathing you're gonna hold your
													
																									
														557.149
														breath as you pull up create that into
													
																									
														559.91
														abdominal pressure breathe out at the
													
																									
														562.279
														top as you come back down you can
													
																									
														564.17
														breathe in again and you repeat the
													
																									
														565.94
														process so here you can see that the big
													
																									
														569.209
														green marked muscle groups is your lats
													
																									
														572.6
														at the bottom this is how big that
													
																									
														574.91
														muscle is and it stretches all the way
													
																									
														577.43
														from the mid-back and the lower back all
													
																									
														580.79
														the way around your side up to under the
													
																									
														583.85
														shoulder and connecting and it all
													
																									
														585.83
														connect all the way up to your elbow you
													
																									
														588.11
														can also see that the bicep is
													
																									
														590.12
														highlighted here and the bicep is gonna
													
																									
														593.69
														be the long head of the bicep the outer
													
																									
														596.42
														one and this is going to be also helping
													
																									
														600.29
														around the front in blue you can see
													
																									
														602.57
														here these are the abdominals and the
													
																									
														605.779
														obliques server side muscles these are
													
																									
														608.57
														going to be used for stabilizing when
													
																									
														611.18
														you do the pull as well
													
																									
														620.19
														you

Subtitles (SRT)

1
00:00:00,000 --> 00:00:04,000
we're going to make things a little bit

2
00:00:01,000 --> 00:00:06,000
more technical now and move into basic

3
00:00:04,000 --> 00:00:09,000
biomechanics and this means we're going

4
00:00:06,000 --> 00:00:11,000
to analyze what muscles and what kind of

5
00:00:10,000 --> 00:00:15,000
things are happening in your body when

6
00:00:12,000 --> 00:00:18,000
you do the pull-up the primary muscle

7
00:00:15,000 --> 00:00:21,000
groups for this type of exercise a

8
00:00:18,000 --> 00:00:25,000
upper-body pulling exercise is going to

9
00:00:21,000 --> 00:00:27,000
be what you call your lats your latinus

10
00:00:25,000 --> 00:00:30,000
d'Orsay which if we were to turn around

11
00:00:28,000 --> 00:00:33,000
are gonna be these big muscles along our

12
00:00:31,000 --> 00:00:37,000
back and they essentially create our

13
00:00:33,000 --> 00:00:39,000
wings of our back so it's gonna start up

14
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from the elbow here and they run all the

15
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way down across the side and towards the

16
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bottom of your spine the second primary

17
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muscle that is used is also your biceps

18
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so your bicep is on the front here of

19
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your arm and as the name suggests is bi

20
00:00:58,000 --> 00:01:04,000
which means that there are actually two

21
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muscles in here your short head earnings

22
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called the short head of the bicep and

23
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your long head of the bicep with this

24
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particular pulling action the one that

25
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you're going to be using is the long

26
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head of the bicep so the long head and

27
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the lat is what's going to create the

28
00:00:81,000 --> 00:01:24,000
maximum amount of pulling when you do

29
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the pull-ups

30
00:00:84,000 --> 00:01:29,000
a good way of thinking about engaging

31
00:00:87,000 --> 00:01:33,000
the lats and letting them lats do the

32
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work is by thinking about when you're on

33
00:00:94,000 --> 00:01:39,000
the bar instead of thinking about trying

34
00:00:97,000 --> 00:01:41,000
to use your bicep and what a lot of

35
00:00:99,000 --> 00:01:43,000
people do is think that they are pulling

36
00:00:101,000 --> 00:01:46,000
here what you really want to do is think

37
00:00:104,000 --> 00:01:49,000
about your elbow pulling down to your

38
00:00:107,000 --> 00:01:53,000
side instead so you're doing this action

39
00:00:110,000 --> 00:01:57,000
rather than here to here so instead of

40
00:00:113,000 --> 00:01:59,000
this you're doing this okay and the idea

41
00:00:117,000 --> 00:01:64,000
is that you can actually move your arm

42
00:00:120,000 --> 00:01:66,000
quite far down without a bit having to

43
00:00:124,000 --> 00:01:67,000
bend too much of the arm

44
00:00:126,000 --> 00:01:71,000
okay so there's quite a lot of pull

45
00:00:128,000 --> 00:01:73,000
happening with the lats now the reason

46
00:00:131,000 --> 00:01:75,000
that we use the lats is big

47
00:00:133,000 --> 00:01:79,000
they are the biggest muscle that we can

48
00:00:135,000 --> 00:01:81,000
use to engage and do that pole the bicep

49
00:00:139,000 --> 00:01:84,000
is also going to have to do work because

50
00:00:141,000 --> 00:01:86,000
essentially to do this action of your

51
00:00:144,000 --> 00:01:90,000
arm the bicep has to pull and contract

52
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to bring your arm in so this is also

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going to be used but the major part of

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bringing your body up is going to be

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this huge muscle down the back that is

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going to do all of the pulling and then

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it is going to be up to the bicep to do

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the rest of it so these are the primary

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muscles there are also what we'd like to

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call antagonists so the antagonist

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muscles are the ones that are going to

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be working in the opposite way so when

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we use our lats actually what was also

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happening is our pecs

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so our chest here is also going to be

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using in the opposite way it's going to

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be used in the opposite way and you're

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going to feel that a lot more when you

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are coming back down in the opposite

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direction and the PEC is going to slow

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your descent okay so the PEC is what we

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call the antagonist and it is the

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opposite the opposite muscle group to

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the lats and the bicep so the third part

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that I'd like to cover is what we call

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the torque and tío are qu e so the

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torque is tension essentially and the

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way that you want to think about this is

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in which direction is all of the tension

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now an analogy that is pretty good to

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make you remember this is if you were to

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push out in a punch when you push out

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you are going to internally rotate your

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punch so when you see fighters you're

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going to see that they're going to

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internally rotate and the tension in

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their shoulder it is internally rotated

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okay

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and they're going out when they pull

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back what's happening is there's

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external rotation so you're externally

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rotating outwards as you come back

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so internally rotated forwards when so

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when you're doing a push-up you are

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pushing in and externally when you pull

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out now when that translates on to the

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bar what that means is that when you are

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pulling you want to think about

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externally rotating out so your elbows

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are gonna start coming in and you're

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going to externally pull outwards so

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imagine that you're bending the bar in

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half outwards what you don't want to do

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is pull and come in words and this is

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the internal rotation when you're doing

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the pull up you want to do external and

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you're going to bring that elbow in and

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using the lats and the bicep you're

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gonna be pulling and externally rotating

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obviously your hands are not going to be

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able to do this they're not going to be

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able to twist because the bar is solid

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but you're going to feel that the

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tension is outwards so we've looked at

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the correct muscles being used the lats

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and the bias there we've looked at the

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antagonists the the pecs that are being

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used for the opposite direction we've

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got the talk down so in essence is

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externally rotated in the shoulder so

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you are going to find that you are

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tensing outwards bringing those elbows

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in as you pull and forth what we're

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gonna have a look at is the stabilizer

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muscles now these are going to be the

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ones that are doing work in other places

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and primarily for this we are looking at

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the abdominals so the abdominals are

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right here and what's going to happen is

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they are gonna stabilize your body so

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when you're doing the pull you don't

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want your bottom half to be just moving

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around what you need to be able to do is

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put your body in the correct position so

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we've already talked about the dish

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shape position and you're gonna have to

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contract your abs to do that okay it

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also allows you control over your spine

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especially your lower spine your

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thoracic so rather than it moving in

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weird positions and potentially causing

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you harm you want to contract those ABS

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make sure

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everything is stable you have control

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over your body and it is aligning your

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hips so the stabilizer muscles are right

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here the last point I'd like to cover is

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breathing now it's something that's

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often forgotten about when we are doing

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exercise but the breathing part is very

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important so when you're doing a pull

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what you want to do is have a think

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about holding your breath now when

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you're doing the pull what's going to

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happen is to support the ABS to

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stabilize your spine holding your breath

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is going to expand your lungs so you're

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filling your lungs up with oxygen you're

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holding it and that expansion in your

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body is called inter abdominal pressure

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and what's going to happen is it's going

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to apply pressure internally which is

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going to help stabilize your spine even

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more you can see this most when you see

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weight lifters squatting or dead lifting

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you will see them holding their breath

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when they are trying to exert energy and

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what's going on is they're trying to

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stabilize their spine and they're

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creating that into abdominal pressure

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pushing outwards to keep that spine

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straight and reinforcing everything with

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the apps' so as you're exerting your

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energy to pull up you can hold your

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breath when you get to the top you can

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breathe out and then you come back down

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again so we've now got four things five

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things to think about extra when we are

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doing our pull-ups we can start getting

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a little bit more technical with how we

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do the pull-up we've got to start

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thinking about primary muscle groups so

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we're not just doing all the work on the

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biceps we're doing most of the work on

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the lats the biceps are also going to be

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used and primarily you're going to be

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using the long head of your biceps so

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the outside part of your bicep is the

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one that is going to be used as well as

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the lats on the way down the antagonist

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muscle the PEC is going to be used as

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you slowly come back down

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thirdly the talk

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externally rotated so you're going to be

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really tensing outwards fourth you're

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gonna be thinking about stabilizer

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muscles your abs you're gonna make sure

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that your hips are aligned you've got

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control of your body everything is not

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just loose and not doing and I think

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you've really got to contract get those

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abs involved

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lastly breathing you're gonna hold your

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breath as you pull up create that into

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abdominal pressure breathe out at the

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top as you come back down you can

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breathe in again and you repeat the

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process so here you can see that the big

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green marked muscle groups is your lats

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at the bottom this is how big that

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muscle is and it stretches all the way

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from the mid-back and the lower back all

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the way around your side up to under the

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shoulder and connecting and it all

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connect all the way up to your elbow you

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can also see that the bicep is

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highlighted here and the bicep is gonna

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be the long head of the bicep the outer

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one and this is going to be also helping

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around the front in blue you can see

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here these are the abdominals and the

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obliques server side muscles these are

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going to be used for stabilizing when

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you do the pull as well

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you

Fundamental Tutorials

How to Pullup - Introduction.

How to Pullup - Prerequisites.

How to Pullup - Fundamentals.

How to Pullup - Beginner 1.

How to Pullup - Beginner 2.

How to Pullup - Beginner 3.

How to Pullup - Beginner 4.

How to Pullup - Beginner 5.

How to Pullup - Intermediate 1.

How to Pullup - Intermediate 2.

How to Pullup - Intermediate 3.

How to Pullup - Intermediate 4.

How to Pullup - Advanced 1.

How to Pullup - Advanced 2.

How to Pullup - Advanced 3.

How to Pullup - Programming 1.

How to Pullup - Programming 2.

How to Pullup - Programming 3.

How to Pullup - Programming 4.

How to Pullup - Example 1.

How to Pullup - Example 2.

How to Pullup - Example 3.

How to Pullup - Example 4.

How to Pullup - Example 5.

How to Pullup - Example 6.

How to Pullup - Example 7.

How to Pullup - Basic Biomechanics.

How to Pullup - Coaching Basics.

How to Pullup - Coaching Collab.

How to Pullup - Coaching Reality.

How to Pullup - Common Faults 1.

How to Pullup - Common Faults 2.

How to Pullup - Recovery.

How to Pullup - Myofascial Release.

How to Pullup - Assistance Work.

How to Pullup - Pulling Variations.

How to Pullup - Challenges.

How to Pullup - Wrapup.

Fundamental Lessons

Fundamental Demonstrations

Pressup Wide - Mixed View

Pressup V Diamonds - Mixed View

Pressup V - Mixed View

Pressup Normal - Mixed View

Pressup Paused - Mixed View

Pressup Knuckles - Mixed View

Pressup Hands backwards - Mixed View

Pressup Shoulder touch - Mixed View

Pressup Handstand - Mixed View

Pressup Forearms to Hands - Mixed View

Pressup Single Forearm - Mixed View

Pressup Palms stacked - Mixed View

Pressup Forearms to Fist - Mixed View

Pressup Forearms fist - Mixed View

Pressup Partials - Mixed View

Pressup Slow - Mixed View

Pressup TShirt Slide - Mixed View

Pressup Jumping Hands - Mixed View

Pressup Clapping - Mixed View

Pressup Circles - Mixed View

Pressup 1 Arm - Mixed View

Pressup Alternating - Mixed View

Pressup 3 Limbs - Mixed View

Pressup Creeping - Mixed View

Pressup Diamonds - Mixed View

Pressup Clocks - Mixed View

Pressup Forearms - Mixed View

Pressup 2 Finger - Mixed View

Pressup Diving - Mixed View

Pressup 3 Finger - Mixed View

Pressup 4 Fingers - Mixed View

Pressup Archer - Mixed View

Pressup 5 Fingers - Mixed View

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