Playlist video : 31
How to Pullup - Common Faults 1.
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tutorial
Video Details
Understanding common faults in exercise techniques, such as pull-ups, is essential for both coaches and individuals looking to improve their training. Many times, students may unknowingly develop bad habits that hinder their performance and progression. By identifying these faults and understanding each person’s unique anatomy, trainers can effectively tailor their guidance to help everyone achieve their fitness goals. This tutorial will discuss common pitfalls and provide practical guidance on how to address them for effective training.
To begin with, it's important to assess whether students are executing the pull-up with the correct technique. Consider creating a mental checklist to evaluate their form and identify any mechanical faults. Remember that each individual has unique anatomical characteristics that influence their exercise execution, from the length of their bones to the orientation of their joints. This means some people may naturally perform a pull-up with their elbows tucked in while others may have their elbows bent outward. As a coach, recognize these differences and focus on whether they are performing the exercise without discomfort and within a full range of motion. Filming oneself can be a useful tool for self-assessment, allowing individuals to observe their own form and make necessary adjustments for improvement.
Lastly, emphasize the importance of full range of motion and using the correct muscle groups during pull-ups. Many students might be tempted to cut corners or rely too heavily on their biceps instead of engaging the lats fully. Encourage everyone to start with the proper technique from the outset, as bad habits can lead to weaknesses and might require significant effort to unlearn later on. Use simple techniques like a pause at the bottom of the pull-up or restricting movement with a wall to eliminate momentum. Consistently reinforcing correct form will build a strong foundation for strength and technique.
To recap, here are three key highlights:
- Assess each individual's form while considering their unique anatomical differences and focus on correcting mechanical faults.
- Use self-filming as a helpful method to evaluate and adjust your technique for improved performance.
- Reinforce the necessity of full range of motion and proper muscle engagement to avoid developing harmful habits.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
Transcript
0.06we've covered a lot of ground but now2.55we're gonna have a look at some of the4.14common faults that you'll see amongst7.17your students all ones that you may10.17potentially be doing yourself but didn't12.15realize you were doing we're gonna go13.86through all the common faults and see if16.199we can correct17.19so the first common fault that we're20.039going to address is any structural or22.769mechanical faults that the student is25.769performing so if you feel that they're28.92not being able to do the pull-up31.41correctly it's usually down to the34.71technique and we've gone through many36.96videos of technique and we've covered a39.239lot of those issues but the first thing41.64you always want to make sure that you're43.41looking at is are they doing the actual46.95technique correct and go through a48.75mental checklist of all the little bits51.3that we've covered now one of the issues53.91here is it is actually a little bit57difficult sometimes to identify if there60.809is actually a mechanical fault so the63.84student actually just is doing it wrong66.18or occasionally you also want to think70.35about unique anatomy so you're gonna73.26find that a lot of different students76.02are actually structurally built78.33differently and their skeletal system81.36their muscular system is different from84.99other people's so when we talk about87.21unique anatomy what we what we're saying90.119is every single person is different in92.88many many ways so everybody has95.159strengths everybody has weaknesses but97.53on top of that actually anatomically100.07they are different they're built102.329different and you know everybody is104.399different heights different sizes106.32different shapes but also kind of down109.71to joint orientations and bone lengths114.18and lever lengths so kind of the lever117.78that you are using when you are doing120.119the pull-up or whatever exercise it is122.39their posture may be differently because124.95their hips are designs differently they128.22have different mass they have different129.929mobility different flexibility they132.84might have had133.65previous injuries that you don't know136.23about that is causing them problems to139.56do the particular thing you're asking141.269them to do all it means is you need to144.629as the coach or for yourself figure out148.26whether they're doing it wrong because151.579they're anatomically not being able to155.819do it in you know their body is stopping158.34them from being able to do it the way159.78that you think it should be done or is162.12it that they're just doing it wrong163.68because they don't understand how to do166.17it wrong and these are one of the things167.97that you need to clarify as an example171.09of the joint orientation and bone173.37lengths and whatnot174.98you might find that for instance one178.53student when they have their hands on180.15the bar their elbows are going to bend183.72forward so as they pull up their elbows186.569are going to be tucked in here they188.76might still be using the correct muscle191.22groups the lats are still being used and193.379the long head of the bicep is still195.18being used they're still doing it196.829correctly but their arms are going to be198.449here and it is just because that is200.76their the way that their shoulder joint202.859is orientated it a little bit more to205.29make their arms do that others might207.75have their elbows out to the side but209.669also they're doing the same thing212.01they're using the correct muscles then213.84the way that their bones are orientated216.51everything is in line and it's not218.489causing them any issues and you need to220.919be aware of that you need to understand223.049that different people are built224.97differently they should all be able to227.699do the exercise it just means that you231.299have to compensate here and there a233.25little bit to see whether you're causing236.669them discomfort by trying to force them239.01to do a particular way but their body is241.59not built that way having correct244.739technique and that means we're looking248.34at things like full range of motion and250.65we're using the correct muscle groups252.239that everybody can do but how they do it256.409in terms of where the angle of their258.78joints are and things like that260.609as long as there's no shearing on the262.889joints and everything feels fine265.4everybody should be able to do267.51full-range everybody should be able to270.33do it in the correct way with the272.37correct muscle groups now especially275.07when you're trying to do this yourself276.99and you're trying to figure out is my280.26body doing the right thing am I really282.45going to the full range of motion one of285.3the tools that is a brilliant thing to288.48use nowadays and it's very very easy to290.82do is to film yourself everybody294.75nowadays carries a camera on their phone297.57and I would highly recommend filming301.44yourself and then being able to play it303.96back looking at the faults and being306.93able to see where you're going wrong309.44yourself there and then is a perfect way312.87of trying to figure out how to fix what315.81is going on and actually just being318.36aware of those issues the old-school321.75method would be to have a mirror the324.39problem with the mirror I find is that326.85your focus is on looking at a fault329.67while you're actually supposed to be331.59performing and that can kind of change334.38your focus335.16I prefer filming it and recording338.46yourself to see exactly what is going on341.25and then you can determine if there's343.23any fixes need to be made the second346.26common fault that we're gonna have a347.55talk about very briefly is the full351.03range of motion now you've heard me353.31banging on about this so many times355.47through all the videos and it is because358.98it is super important full range of362.82motion we know what this means now it365.25means that you should go from the366.39absolute bottom to the absolute top now370.52one of the things that I have seen373.74before and even myself is that the worst378.53position for you to start in the382.14absolute worst student to have is an388.49experienced practitioner who has been391.53doing it wrong and the reason is because394.74they're not starting from zero they397.8actually have to revert back to zero401.49first now if so I see this a lot in my405.87classes if somebody is able to do408.99pull-ups and they think that they can do411.509pull-ups well and they can do a lot of414.66them but the problem is that they have417.24been cheating themselves this whole time419.31because they don't actually do full421.65range of motion and they've not always424.889gone to the absolute bottom and they427.38don't rarely go to the very top and432.11unfortunately what this means is they434.97now have to relearn how to do the438.449pull-up properly and they will very440.909often than not revert back to the443.55previous way that they were doing it so445.68if they were given a set of ten maybe448.71for the first two or three they'll try450.84to do it you know the full range if I452.88ask them to but they won't be able to455.789keep it going and they'll revert back to457.919the way that they were doing it459.3previously and it is very hard for you462.75to move back before you can move forward465.27again it takes a lot of time to kind of467.759train out of your system before you can471.479get to that zero point where you're473.699starting again now what that means is it476.849can be done you can revert back do the480.33proper technique and start again and482.46kind of move forwards but you want to be485.669aware that you don't want to put your487.289students in that position and you don't489.69want to put yourself in that position490.8you don't want to cheat yourself at the493.949beginning or your students at the495.569beginning and let them get away with497.219doing substandard pull-ups because all500.25it means is later on down the line502.02they're gonna have to unlearn it and504.33it's gonna be harder and it's gonna be505.889tougher to do you might as well start508.409off slow do it properly from day one and511.949get used to doing the full range of514.44motion and the correct technique all the517.979time if you don't it will come back and521.43bite you in the bite you in the butt522.87because it just means that you're gonna525.57have to unlearn that all again also you529.05know that we've spoken about this before531.18the cheating the the range of my535.44it's just gonna make you weaker you are537.96just saying that you're weaker at that540.06bottom part and you're weaker at that541.56top part and that's all it's saying and543.72it that therefore makes you less able546.72and less functional so it's much better550.17to start from day one and get it right553.74from day one do the full range of motion556.26and make that gradual increase from that559.98position rather than doing it badly and562.95then realizing down the line that it's565.11gonna hold you back and you have to go567.15all the way back to zero start again570.29from a coaching perspective of this you574.56need to call your students out on it if576.9they are trying to cut corners they're579.99trying to cheat themselves essentially583.29then it's up to you as a coach if you587.04are coaching other people you need to589.14call them on it every single time and591.83become very vigilant at spotting594.63especially that bottom part that bottom596.85part is usually the one that is a little598.86bit more subtle and a little bit more601.23trickier to spot but you can see whether603.87people are under tension or not and you607.23need to be able to you know tell your609.27students nope that one doesn't count611.4you didn't go the full range of motion613.23let's try and get everything correct615.63before we do more common fault number618.63three is using the wrong muscle groups622.29so again I see this in students again625.02sometimes where they're using their628.64biceps a lot more than they're using the632.1lats632.49so we went through this in the633.81biomechanics stage but I see a lot that637.74the students are trying to bring their640.47arm down like this so when they're on643.11the bar it's all bicep based and they're646.44not using the lats at all and we need to650.07start to get them understand what muscle652.65groups to use okay654.36so from here essentially what I see is657.18that and it becomes very hard rather661.44than coming up with the lats okay so you665.94want to be using the lats are668.05a lot more so when we're talking about669.79using the wrong muscle groups that it's672.07also using momentum which will cause you676.51to use the wrong muscle groups as well678.61so when you're swinging and using680.56momentum again you're not increasing684.13your strength your your it's a form of686.079cheating again okay so using momentum689.769and kipping is just it will help you get692.829up but the point is not to get up the696.01point is to get stronger so if you are698.5needing momentum then it there's no702.31point in doing it if this if the point704.829of the training is to get stronger then707.589don't bother swinging or putting710.62momentum in okay and again you can see713.2this when your students jump on because717.269instead of starting underneath and719.56starting from a dead hang like that what722.829you'll see is they'll step back behind724.42the bar and when they'll be like this727.54that will jump onto the bar that allows729.85them to swing forward and then on the732.16return it helps them pull up so from735.82here that's that stay back here they737.95grab up and then up and it becomes a lot742.36easier because there's that swing744.76forward and back so the way to combat747.339that again is just to have a two second750.399count at the bottom or one second count752.56at the bottom for your students all for754.24you you just tell them they have to get756.52on hold one two and then they have to760.48pull okay so you put the dead hang at762.76the bottom there's no way they can swing764.86first and it just allows stops them from767.56doing it or you could do it where you're769.69in front of a wall and again the wall is772.36going to stop them from swinging it's774.73not going to help782.87you
Subtitles (SRT)
1 00:00:00,000 --> 00:00:04,000 we've covered a lot of ground but now 2 00:00:02,000 --> 00:00:06,000 we're gonna have a look at some of the 3 00:00:04,000 --> 00:00:10,000 common faults that you'll see amongst 4 00:00:07,000 --> 00:00:11,000 your students all ones that you may 5 00:00:10,000 --> 00:00:13,000 potentially be doing yourself but didn't 6 00:00:12,000 --> 00:00:16,000 realize you were doing we're gonna go 7 00:00:13,000 --> 00:00:16,000 through all the common faults and see if 8 00:00:16,000 --> 00:00:19,000 we can correct 9 00:00:17,000 --> 00:00:22,000 so the first common fault that we're 10 00:00:20,000 --> 00:00:25,000 going to address is any structural or 11 00:00:22,000 --> 00:00:28,000 mechanical faults that the student is 12 00:00:25,000 --> 00:00:30,000 performing so if you feel that they're 13 00:00:28,000 --> 00:00:33,000 not being able to do the pull-up 14 00:00:31,000 --> 00:00:36,000 correctly it's usually down to the 15 00:00:34,000 --> 00:00:38,000 technique and we've gone through many 16 00:00:36,000 --> 00:00:40,000 videos of technique and we've covered a 17 00:00:39,000 --> 00:00:43,000 lot of those issues but the first thing 18 00:00:41,000 --> 00:00:46,000 you always want to make sure that you're 19 00:00:43,000 --> 00:00:48,000 looking at is are they doing the actual 20 00:00:46,000 --> 00:00:50,000 technique correct and go through a 21 00:00:48,000 --> 00:00:53,000 mental checklist of all the little bits 22 00:00:51,000 --> 00:00:56,000 that we've covered now one of the issues 23 00:00:53,000 --> 00:00:59,000 here is it is actually a little bit 24 00:00:57,000 --> 00:01:03,000 difficult sometimes to identify if there 25 00:00:60,000 --> 00:01:05,000 is actually a mechanical fault so the 26 00:00:63,000 --> 00:01:09,000 student actually just is doing it wrong 27 00:00:66,000 --> 00:01:13,000 or occasionally you also want to think 28 00:00:70,000 --> 00:01:15,000 about unique anatomy so you're gonna 29 00:00:73,000 --> 00:01:18,000 find that a lot of different students 30 00:00:76,000 --> 00:01:21,000 are actually structurally built 31 00:00:78,000 --> 00:01:24,000 differently and their skeletal system 32 00:00:81,000 --> 00:01:26,000 their muscular system is different from 33 00:00:84,000 --> 00:01:29,000 other people's so when we talk about 34 00:00:87,000 --> 00:01:32,000 unique anatomy what we what we're saying 35 00:00:90,000 --> 00:01:35,000 is every single person is different in 36 00:00:92,000 --> 00:01:36,000 many many ways so everybody has 37 00:00:95,000 --> 00:01:39,000 strengths everybody has weaknesses but 38 00:00:97,000 --> 00:01:41,000 on top of that actually anatomically 39 00:00:100,000 --> 00:01:44,000 they are different they're built 40 00:00:102,000 --> 00:01:45,000 different and you know everybody is 41 00:00:104,000 --> 00:01:49,000 different heights different sizes 42 00:00:106,000 --> 00:01:53,000 different shapes but also kind of down 43 00:00:109,000 --> 00:01:57,000 to joint orientations and bone lengths 44 00:00:114,000 --> 00:01:59,000 and lever lengths so kind of the lever 45 00:00:117,000 --> 00:01:61,000 that you are using when you are doing 46 00:00:120,000 --> 00:01:64,000 the pull-up or whatever exercise it is 47 00:00:122,000 --> 00:01:67,000 their posture may be differently because 48 00:00:124,000 --> 00:01:68,000 their hips are designs differently they 49 00:00:128,000 --> 00:01:72,000 have different mass they have different 50 00:00:129,000 --> 00:01:72,000 mobility different flexibility they 51 00:00:132,000 --> 00:01:75,000 might have had 52 00:00:133,000 --> 00:01:78,000 previous injuries that you don't know 53 00:00:136,000 --> 00:01:81,000 about that is causing them problems to 54 00:00:139,000 --> 00:01:84,000 do the particular thing you're asking 55 00:00:141,000 --> 00:01:87,000 them to do all it means is you need to 56 00:00:144,000 --> 00:01:90,000 as the coach or for yourself figure out 57 00:00:148,000 --> 00:01:95,000 whether they're doing it wrong because 58 00:00:151,000 --> 00:01:97,000 they're anatomically not being able to 59 00:00:155,000 --> 00:01:98,000 do it in you know their body is stopping 60 00:00:158,000 --> 00:01:101,000 them from being able to do it the way 61 00:00:159,000 --> 00:01:102,000 that you think it should be done or is 62 00:00:162,000 --> 00:01:106,000 it that they're just doing it wrong 63 00:00:163,000 --> 00:01:107,000 because they don't understand how to do 64 00:00:166,000 --> 00:01:110,000 it wrong and these are one of the things 65 00:00:167,000 --> 00:01:112,000 that you need to clarify as an example 66 00:00:171,000 --> 00:01:114,000 of the joint orientation and bone 67 00:00:173,000 --> 00:01:118,000 lengths and whatnot 68 00:00:174,000 --> 00:01:119,000 you might find that for instance one 69 00:00:178,000 --> 00:01:123,000 student when they have their hands on 70 00:00:180,000 --> 00:01:126,000 the bar their elbows are going to bend 71 00:00:183,000 --> 00:01:128,000 forward so as they pull up their elbows 72 00:00:186,000 --> 00:01:130,000 are going to be tucked in here they 73 00:00:188,000 --> 00:01:132,000 might still be using the correct muscle 74 00:00:191,000 --> 00:01:134,000 groups the lats are still being used and 75 00:00:193,000 --> 00:01:136,000 the long head of the bicep is still 76 00:00:195,000 --> 00:01:138,000 being used they're still doing it 77 00:00:196,000 --> 00:01:139,000 correctly but their arms are going to be 78 00:00:198,000 --> 00:01:142,000 here and it is just because that is 79 00:00:200,000 --> 00:01:144,000 their the way that their shoulder joint 80 00:00:202,000 --> 00:01:146,000 is orientated it a little bit more to 81 00:00:205,000 --> 00:01:149,000 make their arms do that others might 82 00:00:207,000 --> 00:01:151,000 have their elbows out to the side but 83 00:00:209,000 --> 00:01:153,000 also they're doing the same thing 84 00:00:212,000 --> 00:01:156,000 they're using the correct muscles then 85 00:00:213,000 --> 00:01:157,000 the way that their bones are orientated 86 00:00:216,000 --> 00:01:160,000 everything is in line and it's not 87 00:00:218,000 --> 00:01:162,000 causing them any issues and you need to 88 00:00:220,000 --> 00:01:164,000 be aware of that you need to understand 89 00:00:223,000 --> 00:01:167,000 that different people are built 90 00:00:224,000 --> 00:01:170,000 differently they should all be able to 91 00:00:227,000 --> 00:01:172,000 do the exercise it just means that you 92 00:00:231,000 --> 00:01:176,000 have to compensate here and there a 93 00:00:233,000 --> 00:01:178,000 little bit to see whether you're causing 94 00:00:236,000 --> 00:01:180,000 them discomfort by trying to force them 95 00:00:239,000 --> 00:01:184,000 to do a particular way but their body is 96 00:00:241,000 --> 00:01:187,000 not built that way having correct 97 00:00:244,000 --> 00:01:189,000 technique and that means we're looking 98 00:00:248,000 --> 00:01:191,000 at things like full range of motion and 99 00:00:250,000 --> 00:01:195,000 we're using the correct muscle groups 100 00:00:252,000 --> 00:01:198,000 that everybody can do but how they do it 101 00:00:256,000 --> 00:01:200,000 in terms of where the angle of their 102 00:00:258,000 --> 00:01:202,000 joints are and things like that 103 00:00:260,000 --> 00:01:204,000 as long as there's no shearing on the 104 00:00:262,000 --> 00:01:206,000 joints and everything feels fine 105 00:00:265,000 --> 00:01:209,000 everybody should be able to do 106 00:00:267,000 --> 00:01:211,000 full-range everybody should be able to 107 00:00:270,000 --> 00:01:214,000 do it in the correct way with the 108 00:00:272,000 --> 00:01:216,000 correct muscle groups now especially 109 00:00:275,000 --> 00:01:220,000 when you're trying to do this yourself 110 00:00:276,000 --> 00:01:221,000 and you're trying to figure out is my 111 00:00:280,000 --> 00:01:225,000 body doing the right thing am I really 112 00:00:282,000 --> 00:01:228,000 going to the full range of motion one of 113 00:00:285,000 --> 00:01:230,000 the tools that is a brilliant thing to 114 00:00:288,000 --> 00:01:234,000 use nowadays and it's very very easy to 115 00:00:290,000 --> 00:01:236,000 do is to film yourself everybody 116 00:00:294,000 --> 00:01:240,000 nowadays carries a camera on their phone 117 00:00:297,000 --> 00:01:243,000 and I would highly recommend filming 118 00:00:301,000 --> 00:01:246,000 yourself and then being able to play it 119 00:00:303,000 --> 00:01:248,000 back looking at the faults and being 120 00:00:306,000 --> 00:01:251,000 able to see where you're going wrong 121 00:00:309,000 --> 00:01:255,000 yourself there and then is a perfect way 122 00:00:312,000 --> 00:01:257,000 of trying to figure out how to fix what 123 00:00:315,000 --> 00:01:260,000 is going on and actually just being 124 00:00:318,000 --> 00:01:264,000 aware of those issues the old-school 125 00:00:321,000 --> 00:01:266,000 method would be to have a mirror the 126 00:00:324,000 --> 00:01:269,000 problem with the mirror I find is that 127 00:00:326,000 --> 00:01:270,000 your focus is on looking at a fault 128 00:00:329,000 --> 00:01:273,000 while you're actually supposed to be 129 00:00:331,000 --> 00:01:274,000 performing and that can kind of change 130 00:00:334,000 --> 00:01:278,000 your focus 131 00:00:335,000 --> 00:01:281,000 I prefer filming it and recording 132 00:00:338,000 --> 00:01:282,000 yourself to see exactly what is going on 133 00:00:341,000 --> 00:01:286,000 and then you can determine if there's 134 00:00:343,000 --> 00:01:287,000 any fixes need to be made the second 135 00:00:346,000 --> 00:01:290,000 common fault that we're gonna have a 136 00:00:347,000 --> 00:01:292,000 talk about very briefly is the full 137 00:00:351,000 --> 00:01:295,000 range of motion now you've heard me 138 00:00:353,000 --> 00:01:298,000 banging on about this so many times 139 00:00:355,000 --> 00:01:302,000 through all the videos and it is because 140 00:00:358,000 --> 00:01:304,000 it is super important full range of 141 00:00:362,000 --> 00:01:305,000 motion we know what this means now it 142 00:00:365,000 --> 00:01:310,000 means that you should go from the 143 00:00:366,000 --> 00:01:313,000 absolute bottom to the absolute top now 144 00:00:370,000 --> 00:01:318,000 one of the things that I have seen 145 00:00:373,000 --> 00:01:321,000 before and even myself is that the worst 146 00:00:378,000 --> 00:01:327,000 position for you to start in the 147 00:00:382,000 --> 00:01:331,000 absolute worst student to have is an 148 00:00:388,000 --> 00:01:334,000 experienced practitioner who has been 149 00:00:391,000 --> 00:01:337,000 doing it wrong and the reason is because 150 00:00:394,000 --> 00:01:340,000 they're not starting from zero they 151 00:00:397,000 --> 00:01:345,000 actually have to revert back to zero 152 00:00:401,000 --> 00:01:348,000 first now if so I see this a lot in my 153 00:00:405,000 --> 00:01:350,000 classes if somebody is able to do 154 00:00:408,000 --> 00:01:353,000 pull-ups and they think that they can do 155 00:00:411,000 --> 00:01:356,000 pull-ups well and they can do a lot of 156 00:00:414,000 --> 00:01:358,000 them but the problem is that they have 157 00:00:417,000 --> 00:01:361,000 been cheating themselves this whole time 158 00:00:419,000 --> 00:01:364,000 because they don't actually do full 159 00:00:421,000 --> 00:01:366,000 range of motion and they've not always 160 00:00:424,000 --> 00:01:371,000 gone to the absolute bottom and they 161 00:00:427,000 --> 00:01:374,000 don't rarely go to the very top and 162 00:00:432,000 --> 00:01:378,000 unfortunately what this means is they 163 00:00:434,000 --> 00:01:379,000 now have to relearn how to do the 164 00:00:438,000 --> 00:01:383,000 pull-up properly and they will very 165 00:00:440,000 --> 00:01:384,000 often than not revert back to the 166 00:00:443,000 --> 00:01:388,000 previous way that they were doing it so 167 00:00:445,000 --> 00:01:390,000 if they were given a set of ten maybe 168 00:00:448,000 --> 00:01:392,000 for the first two or three they'll try 169 00:00:450,000 --> 00:01:394,000 to do it you know the full range if I 170 00:00:452,000 --> 00:01:397,000 ask them to but they won't be able to 171 00:00:455,000 --> 00:01:398,000 keep it going and they'll revert back to 172 00:00:457,000 --> 00:01:401,000 the way that they were doing it 173 00:00:459,000 --> 00:01:404,000 previously and it is very hard for you 174 00:00:462,000 --> 00:01:407,000 to move back before you can move forward 175 00:00:465,000 --> 00:01:411,000 again it takes a lot of time to kind of 176 00:00:467,000 --> 00:01:412,000 train out of your system before you can 177 00:00:471,000 --> 00:01:416,000 get to that zero point where you're 178 00:00:473,000 --> 00:01:419,000 starting again now what that means is it 179 00:00:476,000 --> 00:01:421,000 can be done you can revert back do the 180 00:00:480,000 --> 00:01:425,000 proper technique and start again and 181 00:00:482,000 --> 00:01:426,000 kind of move forwards but you want to be 182 00:00:485,000 --> 00:01:429,000 aware that you don't want to put your 183 00:00:487,000 --> 00:01:430,000 students in that position and you don't 184 00:00:489,000 --> 00:01:433,000 want to put yourself in that position 185 00:00:490,000 --> 00:01:434,000 you don't want to cheat yourself at the 186 00:00:493,000 --> 00:01:436,000 beginning or your students at the 187 00:00:495,000 --> 00:01:439,000 beginning and let them get away with 188 00:00:497,000 --> 00:01:441,000 doing substandard pull-ups because all 189 00:00:500,000 --> 00:01:444,000 it means is later on down the line 190 00:00:502,000 --> 00:01:445,000 they're gonna have to unlearn it and 191 00:00:504,000 --> 00:01:448,000 it's gonna be harder and it's gonna be 192 00:00:505,000 --> 00:01:451,000 tougher to do you might as well start 193 00:00:508,000 --> 00:01:454,000 off slow do it properly from day one and 194 00:00:511,000 --> 00:01:457,000 get used to doing the full range of 195 00:00:514,000 --> 00:01:460,000 motion and the correct technique all the 196 00:00:517,000 --> 00:01:461,000 time if you don't it will come back and 197 00:00:521,000 --> 00:01:465,000 bite you in the bite you in the butt 198 00:00:522,000 --> 00:01:468,000 because it just means that you're gonna 199 00:00:525,000 --> 00:01:470,000 have to unlearn that all again also you 200 00:00:529,000 --> 00:01:475,000 know that we've spoken about this before 201 00:00:531,000 --> 00:01:477,000 the cheating the the range of my 202 00:00:535,000 --> 00:01:479,000 it's just gonna make you weaker you are 203 00:00:537,000 --> 00:01:480,000 just saying that you're weaker at that 204 00:00:540,000 --> 00:01:483,000 bottom part and you're weaker at that 205 00:00:541,000 --> 00:01:486,000 top part and that's all it's saying and 206 00:00:543,000 --> 00:01:489,000 it that therefore makes you less able 207 00:00:546,000 --> 00:01:493,000 and less functional so it's much better 208 00:00:550,000 --> 00:01:496,000 to start from day one and get it right 209 00:00:553,000 --> 00:01:499,000 from day one do the full range of motion 210 00:00:556,000 --> 00:01:502,000 and make that gradual increase from that 211 00:00:559,000 --> 00:01:504,000 position rather than doing it badly and 212 00:00:562,000 --> 00:01:506,000 then realizing down the line that it's 213 00:00:565,000 --> 00:01:510,000 gonna hold you back and you have to go 214 00:00:567,000 --> 00:01:514,000 all the way back to zero start again 215 00:00:570,000 --> 00:01:516,000 from a coaching perspective of this you 216 00:00:574,000 --> 00:01:519,000 need to call your students out on it if 217 00:00:576,000 --> 00:01:522,000 they are trying to cut corners they're 218 00:00:579,000 --> 00:01:526,000 trying to cheat themselves essentially 219 00:00:583,000 --> 00:01:528,000 then it's up to you as a coach if you 220 00:00:587,000 --> 00:01:531,000 are coaching other people you need to 221 00:00:589,000 --> 00:01:534,000 call them on it every single time and 222 00:00:591,000 --> 00:01:536,000 become very vigilant at spotting 223 00:00:594,000 --> 00:01:538,000 especially that bottom part that bottom 224 00:00:596,000 --> 00:01:540,000 part is usually the one that is a little 225 00:00:598,000 --> 00:01:543,000 bit more subtle and a little bit more 226 00:00:601,000 --> 00:01:547,000 trickier to spot but you can see whether 227 00:00:603,000 --> 00:01:548,000 people are under tension or not and you 228 00:00:607,000 --> 00:01:551,000 need to be able to you know tell your 229 00:00:609,000 --> 00:01:552,000 students nope that one doesn't count 230 00:00:611,000 --> 00:01:555,000 you didn't go the full range of motion 231 00:00:613,000 --> 00:01:558,000 let's try and get everything correct 232 00:00:615,000 --> 00:01:561,000 before we do more common fault number 233 00:00:618,000 --> 00:01:564,000 three is using the wrong muscle groups 234 00:00:622,000 --> 00:01:568,000 so again I see this in students again 235 00:00:625,000 --> 00:01:572,000 sometimes where they're using their 236 00:00:628,000 --> 00:01:571,000 biceps a lot more than they're using the 237 00:00:632,000 --> 00:01:573,000 lats 238 00:00:632,000 --> 00:01:577,000 so we went through this in the 239 00:00:633,000 --> 00:01:579,000 biomechanics stage but I see a lot that 240 00:00:637,000 --> 00:01:582,000 the students are trying to bring their 241 00:00:640,000 --> 00:01:585,000 arm down like this so when they're on 242 00:00:643,000 --> 00:01:589,000 the bar it's all bicep based and they're 243 00:00:646,000 --> 00:01:592,000 not using the lats at all and we need to 244 00:00:650,000 --> 00:01:594,000 start to get them understand what muscle 245 00:00:652,000 --> 00:01:596,000 groups to use okay 246 00:00:654,000 --> 00:01:601,000 so from here essentially what I see is 247 00:00:657,000 --> 00:01:605,000 that and it becomes very hard rather 248 00:00:661,000 --> 00:01:607,000 than coming up with the lats okay so you 249 00:00:665,000 --> 00:01:608,000 want to be using the lats are 250 00:00:668,000 --> 00:01:612,000 a lot more so when we're talking about 251 00:00:669,000 --> 00:01:615,000 using the wrong muscle groups that it's 252 00:00:672,000 --> 00:01:618,000 also using momentum which will cause you 253 00:00:676,000 --> 00:01:620,000 to use the wrong muscle groups as well 254 00:00:678,000 --> 00:01:623,000 so when you're swinging and using 255 00:00:680,000 --> 00:01:625,000 momentum again you're not increasing 256 00:00:684,000 --> 00:01:629,000 your strength your your it's a form of 257 00:00:686,000 --> 00:01:632,000 cheating again okay so using momentum 258 00:00:689,000 --> 00:01:635,000 and kipping is just it will help you get 259 00:00:692,000 --> 00:01:637,000 up but the point is not to get up the 260 00:00:696,000 --> 00:01:642,000 point is to get stronger so if you are 261 00:00:698,000 --> 00:01:644,000 needing momentum then it there's no 262 00:00:702,000 --> 00:01:647,000 point in doing it if this if the point 263 00:00:704,000 --> 00:01:649,000 of the training is to get stronger then 264 00:00:707,000 --> 00:01:652,000 don't bother swinging or putting 265 00:00:710,000 --> 00:01:656,000 momentum in okay and again you can see 266 00:00:713,000 --> 00:01:659,000 this when your students jump on because 267 00:00:717,000 --> 00:01:662,000 instead of starting underneath and 268 00:00:719,000 --> 00:01:663,000 starting from a dead hang like that what 269 00:00:722,000 --> 00:01:666,000 you'll see is they'll step back behind 270 00:00:724,000 --> 00:01:669,000 the bar and when they'll be like this 271 00:00:727,000 --> 00:01:671,000 that will jump onto the bar that allows 272 00:00:729,000 --> 00:01:674,000 them to swing forward and then on the 273 00:00:732,000 --> 00:01:677,000 return it helps them pull up so from 274 00:00:735,000 --> 00:01:681,000 here that's that stay back here they 275 00:00:737,000 --> 00:01:683,000 grab up and then up and it becomes a lot 276 00:00:742,000 --> 00:01:686,000 easier because there's that swing 277 00:00:744,000 --> 00:01:689,000 forward and back so the way to combat 278 00:00:747,000 --> 00:01:692,000 that again is just to have a two second 279 00:00:750,000 --> 00:01:693,000 count at the bottom or one second count 280 00:00:752,000 --> 00:01:695,000 at the bottom for your students all for 281 00:00:754,000 --> 00:01:700,000 you you just tell them they have to get 282 00:00:756,000 --> 00:01:702,000 on hold one two and then they have to 283 00:00:760,000 --> 00:01:704,000 pull okay so you put the dead hang at 284 00:00:762,000 --> 00:01:706,000 the bottom there's no way they can swing 285 00:00:764,000 --> 00:01:708,000 first and it just allows stops them from 286 00:00:767,000 --> 00:01:711,000 doing it or you could do it where you're 287 00:00:769,000 --> 00:01:714,000 in front of a wall and again the wall is 288 00:00:772,000 --> 00:01:716,000 going to stop them from swinging it's 289 00:00:774,000 --> 00:01:716,000 not going to help 290 00:00:782,000 --> 00:01:724,000 you
