Tutorial

																									

														
0.06
														
so the fourth common mistake is having
													
																									

														
2.909
														
the wrong motivation now a lot of lot of
													
																									

														
6.359
														
the time I've seen students who in front
													
																									

														
10.23
														
of other people or whether it's for
													
																									

														
12.03
														
themselves they want to sacrifice good
													
																									

														
15.54
														
technique for more reps or going faster
													
																									

														
20.43
														
or putting more weight on and this is
													
																									

														
24.779
														
really bad
													
																									

														
25.859
														
motivation this is a really wet bad way
													
																									

														
28.08
														
of thinking of things because the bad
													
																									

														
32.46
														
technique stuff is essentially is gonna
													
																									

														
36
														
lead to injury okay and if you go
													
																									

														
40.26
														
further or do more you know put more
													
																									

														
43.05
														
weight on or whatnot but with bad
													
																									

														
45.18
														
technique then it's down to you as the
													
																									

														
48.69
														
coach or you know internally to yourself
													
																									

														
51.89
														
to rein that back and you know catch it
													
																									

														
55.079
														
before it happens
													
																									

														
56.989
														
injuries will happen you know whether
													
																									

														
59.489
														
that is a repetitive bad technique bad
													
																									

														
63.39
														
rep longevity type injury where you
													
																									

														
67.049
														
don't see any injury you know up front
													
																									

														
69.39
														
but you know two months down the line
													
																									

														
71.34
														
you know because you've been doing it
													
																									

														
73.02
														
wrong but with a lot more weight that
													
																									

														
75.09
														
you shouldn't have been doing you'll see
													
																									

														
77.1
														
the injury down there or through acute
													
																									

														
80.04
														
injury where you know you put too much
													
																									

														
81.869
														
weight on suddenly something like just
													
																									

														
84.33
														
starts aching or you know or worse yeah
													
																									

														
88.5
														
you really don't want to have this
													
																									

														
91.29
														
motivation of I am going to sacrifice
													
																									

														
93.869
														
technique or basically trying to look
													
																									

														
97.799
														
good or trying to overestimate what you
													
																									

														
101.34
														
want to look like you're able to do
													
																									

														
104.39
														
stick with the training stick with the
													
																									

														
107.22
														
idea that you're actually trying to get
													
																									

														
109.47
														
stronger but in the right way as the
													
																									

														
113.31
														
coach is down to you to enforce a good
													
																									

														
116.729
														
technique and try not to you know allow
													
																									

														
120.09
														
the students to be able to you know go
													
																									

														
123.63
														
faster or you know put more weight on or
													
																									

														
126.78
														
add reps or whatever because you have
													
																									

														
130.2
														
planned with a good plan that they
													
																									

														
133.76
														
can't do that it's just not possible
													
																									

														
135.59
														
with what you're asking them to do they
													
																									

														
138.29
														
have to be able to do everything with
													
																									

														
140.15
														
good technique and again as the coach is
													
																									

														
143.39
														
down to you to you know nip that in the
													
																									

														
146.209
														
bud you've got to be able to tell your
													
																									

														
148.25
														
students that no you got to step back
													
																									

														
150.709
														
you've got to go down a little bit
													
																									

														
152.569
														
before you go further otherwise that's
													
																									

														
155.93
														
where problems are going to rise because
													
																									

														
157.76
														
there's sacrificing technique for
													
																									

														
160.459
														
essentially trying to bolster themselves
													
																									

														
163.849
														
or trying to look good or ego and these
													
																									

														
167.39
														
are things that I'm not going to help
													
																									

														
168.859
														
you
													
																									

														
169.25
														
the other problem on top of injury is
													
																									

														
172.609
														
that actually the student will just
													
																									

														
175.28
														
plateau so what this means is and this
													
																									

														
179.12
														
applies to yourself as well if you try
													
																									

														
181.31
														
to go too fast or if you try to put too
													
																									

														
183.889
														
much weight on and you're not you're all
													
																									

														
187.819
														
you're trying to do is put more weight
													
																									

														
190.22
														
on but with bad technique that will that
													
																									

														
194.06
														
may take to you a little way that may
													
																									

														
195.92
														
you know can take you for the next two
													
																									

														
197.93
														
or three months but you will plateau you
													
																									

														
202.129
														
will stall in your training because you
													
																									

														
205.91
														
have bad technique and you've decided to
													
																									

														
209
														
go fast and go ahead without trying to
													
																									

														
212.87
														
do the correct technique first and build
													
																									

														
216.049
														
slowly so it's kind of this thing where
													
																									

														
219.949
														
you really want to check yourself or
													
																									

														
222.29
														
your students and make sure that you are
													
																									

														
225.019
														
not sacrificing technique for anything
													
																									

														
228.019
														
else
													
																									

														
228.59
														
moving into common fault number five
													
																									

														
230.889
														
this is fatigue over technique so again
													
																									

														
237.349
														
I see this quite a lot where as fatigue
													
																									

														
241.129
														
sets in to their training good technique
													
																									

														
246.319
														
it's sacrifice and essentially they're
													
																									

														
248.72
														
doing really bad reps but they're just
													
																									

														
251.359
														
keep going keep going
													
																									

														
252.769
														
and this type of trainings for
													
																									

														
256.75
														
especially strength training is just not
													
																									

														
259.489
														
going to be helpful at all you want to
													
																									

														
262.19
														
make sure that regardless of what the
													
																									

														
265.28
														
fatigue is or how you feel
													
																									

														
267.62
														
if you are unable to do good technique
													
																									

														
272.06
														
you need to stop because you know trying
													
																									

														
275.389
														
to do them where you are very fatigued
													
																									

														
278.66
														
is just pointless however if you're
													
																									

														
282.139
														
trying to do an endurance based thing
													
																									

														
284.57
														
where fatigue is actually part of the
													
																									

														
287.09
														
training that is totally fine and also
													
																									

														
289.85
														
for real world training where you would
													
																									

														
293.51
														
be tired you know you're putting in some
													
																									

														
296.66
														
upper body you know climb ups where
													
																									

														
299.35
														
you've just done a good two minutes of
													
																									

														
302.18
														
parkour run now that means that you will
													
																									

														
305.15
														
be fatigued and being under fatigue in
													
																									

														
307.82
														
that situation is a great training tool
													
																									

														
310.1
														
but if you're doing it for strength
													
																									

														
312.979
														
training you don't want to sacrifice
													
																									

														
314.93
														
that technique again if you're fatigued
													
																									

														
318.11
														
now when we talk about fatigue most the
													
																									

														
321.11
														
time we talk about now our body but also
													
																									

														
323.75
														
this applies to your mind if you are
													
																									

														
326.479
														
unfocused and unmotivated and you're
													
																									

														
329.6
														
feeling you know pretty low then you
													
																									

														
332.96
														
know this is not that there's a reason
													
																									

														
335.27
														
for that and there's ways of training
													
																									

														
339.59
														
where you need to be able to identify
													
																									

														
342.56
														
what kind of mood you're in and how it's
													
																									

														
344.3
														
going to go if it's just not that type
													
																									

														
347
														
of day where you know psychologically
													
																									

														
349.7
														
you're just not there then more often
													
																									

														
351.8
														
than not it's better to kind of rein
													
																									

														
353.63
														
back the training and actually do a bit
													
																									

														
356.69
														
of a lie today because otherwise if your
													
																									

														
358.88
														
mind is not on it and you're not
													
																									

														
360.95
														
prepared 100% for doing your training
													
																									

														
363.77
														
then this is where again injuries can
													
																									

														
366.56
														
happen so ensure that you've done
													
																									

														
369.2
														
everything to kind of wake yourself up
													
																									

														
370.729
														
and make sure that your mind is on but
													
																									

														
373.97
														
if you're just fatigued and mentally
													
																									

														
376.36
														
then again this is an indicator then
													
																									

														
379.49
														
patel potentially we need to kind of
													
																									

														
381.65
														
step back a little bit the final common
													
																									

														
384.11
														
fault
													
																									

														
384.5
														
number six unfortunately is going to be
													
																									

														
387.95
														
one that we see a lot when it comes to
													
																									

														
391.88
														
CrossFit boxes and their type of
													
																									

														
395.24
														
competition pull-ups these are circular
													
																									

														
398.87
														
pull-ups
													
																									

														
399.65
														
now circular pull-ups
													
																									

														
401.54
														
used in CrossFit mostly and the idea
													
																									

														
405.5
														
behind it is within their competitions
													
																									

														
407.99
														
the count that they have so they will
													
																									

														
411.41
														
have a period of time where they have to
													
																									

														
412.97
														
do as many repetitions as possible and
													
																									

														
416.56
														
the limits for that is they have to be
													
																									

														
419.72
														
able to get their chin over the bar and
													
																									

														
423.7
														
that's really the rule that as long as
													
																									

														
426.35
														
that chin gets over the bar that they
													
																									

														
428.45
														
can do that as many times as they can
													
																									

														
431.18
														
within for one minute now to make this
													
																									

														
435.02
														
faster the way that they've figured out
													
																									

														
438.38
														
how to do is if you do this in a
													
																									

														
440.24
														
circular motion where you are swinging
													
																									

														
443.57
														
forward coming back and then as you're
													
																									

														
447.05
														
starting to come forwards again your
													
																									

														
448.43
														
chin just gets over the bar and then you
													
																									

														
450.77
														
go forwards again and you do this
													
																									

														
452.51
														
circular forwards and back type motion
													
																									

														
455.51
														
for circular pull-up now you can see
													
																									

														
459.5
														
that the problem here is again it is an
													
																									

														
461.45
														
extension of keeping your wallet is
													
																									

														
463.76
														
keeping and it's just not useful in the
													
																									

														
467.66
														
real world to CrossFit and competition
													
																									

														
470.27
														
that's absolutely fine and that is going
													
																									

														
473.24
														
to get you a lot more reps but in the
													
																									

														
476.54
														
real world for proper practical movement
													
																									

														
479.99
														
and functional movement this is not
													
																									

														
482.42
														
going to help you in any way shape or
													
																									

														
484.58
														
form this is also not good for any type
													
																									

														
487.43
														
of strength training because you are not
													
																									

														
490.22
														
using your muscles again we went through
													
																									

														
492.89
														
this with the momentum stuff the if
													
																									

														
494.9
														
you're using momentum and the circles to
													
																									

														
497.39
														
help you up what's happening is you're
													
																									

														
499.85
														
using the stretch reflex of your
													
																									

														
501.83
														
ligaments and muscles and tissue to pull
													
																									

														
505.13
														
you around and then go again and it is
													
																									

														
507.59
														
less strength work which again means
													
																									

														
510.17
														
that the energy that is needed can be
													
																									

														
513.08
														
maintained and you can do more reps and
													
																									

														
515.75
														
this is why they can do more reps
													
																									

														
517.61
														
because they're not actually doing a
													
																									

														
519.77
														
pull-up because these circular pull-ups
													
																									

														
522.11
														
are using momentum they are using the
													
																									

														
524.87
														
stretch reflex like we said this means
													
																									

														
528.08
														
that is that you're really going to be
													
																									

														
530.72
														
putting your body in an absolutely
													
																									

														
533.83
														
unnatural position
													
																									

														
535.46
														
and there is a very high likelihood of
													
																									

														
539.17
														
strains or stretching those ligaments or
													
																									

														
542.54
														
muscles too much and all the potentially
													
																									

														
545.27
														
tearing tissue and this is really not a
													
																									

														
548.12
														
great way of thinking about training in
													
																									

														
550.25
														
my opinion and yeah trying to do
													
																									

														
553.58
														
strength training or most types of
													
																									

														
556.16
														
training with circular pull-ups is not a
													
																									

														
558.53
														
good idea the other thing is the fact
													
																									

														
560.48
														
that with keeping and circular pull-ups
													
																									

														
563.33
														
you can't do that in a lot of other
													
																									

														
566.66
														
scenarios unless you're in the
													
																									

														
569.24
														
competition and the situation is correct
													
																									

														
572.09
														
then fine but if you're trying to do
													
																									

														
574.43
														
climbing or building or bouldering or
													
																									

														
578.42
														
you know trying to do anything other
													
																									

														
580.46
														
than competition pull-ups you know
													
																									

														
583.73
														
that's the only where only place you can
													
																									

														
586.07
														
use them and really and truly you want
													
																									

														
589.13
														
to be a more functional person and
													
																									

														
591.31
														
unless you are doing a competition this
													
																									

														
594.26
														
also has an impact on obviously the
													
																									

														
596.96
														
mechanics are different
													
																									

														
598.43
														
this means that psychologically the
													
																									

														
600.91
														
neuromuscular pathway so that the brain
													
																									

														
604.07
														
is telling the body to do a particular
													
																									

														
605.9
														
thing and you're not training yourself
													
																									

														
608.78
														
to do the right mechanics your brain is
													
																									

														
611.21
														
not telling your muscles to do it the
													
																									

														
612.83
														
right way which means again is not
													
																									

														
615.32
														
helping you lastly doing large numbers
													
																									

														
619.34
														
and lots of repetitions of bad motor
													
																									

														
622.55
														
patterns and doing this type of motion
													
																									

														
625.61
														
is just going to injure you is just
													
																									

														
628.88
														
going to be bad for you overall you know
													
																									

														
632.57
														
over a long period of time and I would
													
																									

														
635.21
														
highly highly recommend not doing them
													
																									

														
637.94
														
so there we go there are six common
													
																									

														
639.98
														
faults to keep an eye out for and a few
													
																									

														
643.4
														
things just to be thinking about if
													
																									

														
645.08
														
you're a coach or the student just to
													
																									

														
647.78
														
check yourself and make sure that you're
													
																									

														
649.34
														
doing stuff correctly don't forget that
													
																									

														
652.01
														
you can film yourself will use a mirror
													
																									

														
654.11
														
if need to be this is a great tool and a
													
																									

														
657.23
														
great way of getting visual feedback of
													
																									

														
659.69
														
what you're exactly doing
													
																									

														
668.7
														
you
													
																							

1
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so the fourth common mistake is having

2
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the wrong motivation now a lot of lot of

3
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the time I've seen students who in front

4
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of other people or whether it's for

5
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themselves they want to sacrifice good

6
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technique for more reps or going faster

7
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or putting more weight on and this is

8
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really bad

9
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motivation this is a really wet bad way

10
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of thinking of things because the bad

11
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technique stuff is essentially is gonna

12
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lead to injury okay and if you go

13
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further or do more you know put more

14
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weight on or whatnot but with bad

15
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technique then it's down to you as the

16
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coach or you know internally to yourself

17
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to rein that back and you know catch it

18
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before it happens

19
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injuries will happen you know whether

20
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that is a repetitive bad technique bad

21
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rep longevity type injury where you

22
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don't see any injury you know up front

23
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but you know two months down the line

24
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you know because you've been doing it

25
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wrong but with a lot more weight that

26
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you shouldn't have been doing you'll see

27
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the injury down there or through acute

28
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injury where you know you put too much

29
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weight on suddenly something like just

30
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starts aching or you know or worse yeah

31
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you really don't want to have this

32
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motivation of I am going to sacrifice

33
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technique or basically trying to look

34
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good or trying to overestimate what you

35
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want to look like you're able to do

36
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stick with the training stick with the

37
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idea that you're actually trying to get

38
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stronger but in the right way as the

39
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coach is down to you to enforce a good

40
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technique and try not to you know allow

41
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the students to be able to you know go

42
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faster or you know put more weight on or

43
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add reps or whatever because you have

44
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planned with a good plan that they

45
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can't do that it's just not possible

46
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with what you're asking them to do they

47
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have to be able to do everything with

48
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good technique and again as the coach is

49
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down to you to you know nip that in the

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bud you've got to be able to tell your

51
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students that no you got to step back

52
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you've got to go down a little bit

53
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before you go further otherwise that's

54
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where problems are going to rise because

55
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there's sacrificing technique for

56
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essentially trying to bolster themselves

57
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or trying to look good or ego and these

58
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are things that I'm not going to help

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you

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the other problem on top of injury is

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that actually the student will just

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plateau so what this means is and this

63
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applies to yourself as well if you try

64
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to go too fast or if you try to put too

65
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much weight on and you're not you're all

66
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you're trying to do is put more weight

67
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on but with bad technique that will that

68
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may take to you a little way that may

69
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you know can take you for the next two

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or three months but you will plateau you

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will stall in your training because you

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have bad technique and you've decided to

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go fast and go ahead without trying to

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do the correct technique first and build

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slowly so it's kind of this thing where

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you really want to check yourself or

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your students and make sure that you are

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not sacrificing technique for anything

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else

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moving into common fault number five

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this is fatigue over technique so again

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I see this quite a lot where as fatigue

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sets in to their training good technique

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it's sacrifice and essentially they're

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doing really bad reps but they're just

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keep going keep going

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and this type of trainings for

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especially strength training is just not

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going to be helpful at all you want to

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make sure that regardless of what the

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fatigue is or how you feel

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if you are unable to do good technique

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you need to stop because you know trying

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to do them where you are very fatigued

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is just pointless however if you're

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trying to do an endurance based thing

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where fatigue is actually part of the

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training that is totally fine and also

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for real world training where you would

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be tired you know you're putting in some

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upper body you know climb ups where

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you've just done a good two minutes of

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parkour run now that means that you will

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be fatigued and being under fatigue in

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that situation is a great training tool

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but if you're doing it for strength

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training you don't want to sacrifice

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that technique again if you're fatigued

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now when we talk about fatigue most the

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time we talk about now our body but also

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this applies to your mind if you are

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unfocused and unmotivated and you're

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feeling you know pretty low then you

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know this is not that there's a reason

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for that and there's ways of training

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where you need to be able to identify

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what kind of mood you're in and how it's

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going to go if it's just not that type

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of day where you know psychologically

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you're just not there then more often

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than not it's better to kind of rein

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back the training and actually do a bit

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of a lie today because otherwise if your

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mind is not on it and you're not

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prepared 100% for doing your training

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then this is where again injuries can

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happen so ensure that you've done

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everything to kind of wake yourself up

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and make sure that your mind is on but

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if you're just fatigued and mentally

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then again this is an indicator then

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patel potentially we need to kind of

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step back a little bit the final common

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fault

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number six unfortunately is going to be

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one that we see a lot when it comes to

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CrossFit boxes and their type of

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competition pull-ups these are circular

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pull-ups

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now circular pull-ups

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used in CrossFit mostly and the idea

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behind it is within their competitions

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the count that they have so they will

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have a period of time where they have to

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do as many repetitions as possible and

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the limits for that is they have to be

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able to get their chin over the bar and

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that's really the rule that as long as

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that chin gets over the bar that they

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can do that as many times as they can

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within for one minute now to make this

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faster the way that they've figured out

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how to do is if you do this in a

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circular motion where you are swinging

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forward coming back and then as you're

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starting to come forwards again your

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chin just gets over the bar and then you

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go forwards again and you do this

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circular forwards and back type motion

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for circular pull-up now you can see

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that the problem here is again it is an

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extension of keeping your wallet is

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keeping and it's just not useful in the

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real world to CrossFit and competition

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that's absolutely fine and that is going

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to get you a lot more reps but in the

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real world for proper practical movement

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and functional movement this is not

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going to help you in any way shape or

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form this is also not good for any type

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of strength training because you are not

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using your muscles again we went through

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this with the momentum stuff the if

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you're using momentum and the circles to

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help you up what's happening is you're

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using the stretch reflex of your

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ligaments and muscles and tissue to pull

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you around and then go again and it is

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less strength work which again means

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that the energy that is needed can be

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maintained and you can do more reps and

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this is why they can do more reps

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because they're not actually doing a

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pull-up because these circular pull-ups

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are using momentum they are using the

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stretch reflex like we said this means

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that is that you're really going to be

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putting your body in an absolutely

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unnatural position

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and there is a very high likelihood of

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strains or stretching those ligaments or

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muscles too much and all the potentially

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tearing tissue and this is really not a

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great way of thinking about training in

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my opinion and yeah trying to do

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strength training or most types of

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training with circular pull-ups is not a

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good idea the other thing is the fact

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that with keeping and circular pull-ups

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you can't do that in a lot of other

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scenarios unless you're in the

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competition and the situation is correct

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then fine but if you're trying to do

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climbing or building or bouldering or

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you know trying to do anything other

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than competition pull-ups you know

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that's the only where only place you can

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use them and really and truly you want

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to be a more functional person and

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unless you are doing a competition this

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also has an impact on obviously the

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mechanics are different

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this means that psychologically the

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neuromuscular pathway so that the brain

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is telling the body to do a particular

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thing and you're not training yourself

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to do the right mechanics your brain is

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not telling your muscles to do it the

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right way which means again is not

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helping you lastly doing large numbers

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and lots of repetitions of bad motor

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patterns and doing this type of motion

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is just going to injure you is just

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going to be bad for you overall you know

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over a long period of time and I would

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highly highly recommend not doing them

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so there we go there are six common

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faults to keep an eye out for and a few

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things just to be thinking about if

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you're a coach or the student just to

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check yourself and make sure that you're

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doing stuff correctly don't forget that

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you can film yourself will use a mirror

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if need to be this is a great tool and a

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great way of getting visual feedback of

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what you're exactly doing

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you