a proper way to do pull ups

[Jovan523]

Mene doveo Marlon Brutal :D

[GhostsNSt00f]

Ivan Drago?!

[021MaRkrs]

Thats correct! I work like that, and have big lats :) Thanks for demonstrating in right way!

[LouceDouce]

this is very correct, why so many dislike, some people.....

[SpinkaPOLAND]

@LouceDouce What can we do, haters gonna hate : )

[tubingforever]

@SpinkaPOLAND Haters gonna hate, potatoes gonna potate :(

[MegaUnavailableusern]

@LouceDouce cause his chin aint going over, think about it everyone hates that

[SpinkaPOLAND]

@MegaUnavailableusern yeah, but actually, u don't suppose to go over the bar with your chin...

[Thescarexcrow12]

@MegaUnavailableusern Correct me if i'm wrong, but isn't that a Chin up, a pull up has a different grip and different technique

[tyciol]

I love this guy's voice!

[SpinkaPOLAND]

@tyciol thank you very much : )

[MegaAbfuck]

maybe you should do a little more for yours chest

[SpinkaPOLAND]

@MegaAbfuck check out my other, newer vids : ]

[emixiak]

Dlaczego ktoś miałby się śmiać z czyjegoś "akcentu"? Jesteśmy polakami i mówimy z polskim akcentem, nie angielskim. Zresztą większość tych prześmiewców we własnym języku mówić nie potrafi, co dopiero pisać. Pozdrawiam

[SpinkaPOLAND]

@emixiak Co zrobić? - Haters gonna hate : )

[1yozu]

ehh , przynajmniej umie mówić po angielsku , a założę się , anglik go zrozumie bez względu na akcent ;)

[simobgbgbg]

this guy sounds like kimi raikkonen!

[dirkdigler21]

IN SOVIET RUSSIA.........BAR BEATS YOU OVER THE HEAD

[JackTheRipher1989]

IN SOVIET RUSSIA.... BAR PULLS YOU.

loolololol had to do it.

[KillZilleR]

@JackTheRipher1989 It's Poland.

[Bartekfigo96]

wy kurwy pierdolone sie smiejecie z gościa, moge dać sobie reke uciąć z 99% z was nie mówi lepiej od niego debile

[mrpilchus]

z gościa sie śmiejecie ale przynajmniej uczeń gimnazjum wie o czym mówi, z waszym "akcentem" pewnie tylko nauczyciel sie domyśla co chcieliscie z siebie wyksztusic

[SpinkaPOLAND]

@mrpilchus Wtedy jakoś początek liceum akurat, ale dzięki : )

[MoName1998]

@300zxl Lol oh yeah Ivan Drago from Rocky 4

[300zxl]

You reminded me of that guy from the move "Rocky" nice job though good form

[yoyoyo10823]

хуйня)

[NaturalMuscularity]

great video :)

[capsta96]

hey man check out my advanced polymetric pull and pullup routine search:

Weighted Pullups and Polymetric pulls

[viper22lr]

Thanks so much bro

[BDFdaTnT]

I thought it works your lats more if you pull up with the bar behind your head... it's harder too usually.

[SpinkaPOLAND]

@BDFdaTnT Not quite. It's harder to do pull up behind your head mainly because it's unusual and VERY uncomfortable position for your shoulders and arms in general. It might be even dangerous, just like barbell shoulder press behind your head - similar angle of the shoulders = DEFFINITELY not good for you. Believe me, regular pull ups are enaugh ; )

[iscariot5]

@SpinkaPOLAND doing pullups the way you are doing them is also a very unusual and uncomfortable position for your shoulders and arms, which is the reason that wide grip pullups are much harder than neutral grip. They both do the same thing, just one sucks to do and the other isn't so bad. I would recommend neutral grip. just me though.

[martinmerrywinkle]

@SpinkaPOLAND nice lat width sir

[Kominex]

@SpinkaPOLAND agree. i dont get it how all those newbs in gyms wanna do everything "behind their head"- they think theyre muscle will grow better? only think will be faster than common way is fucking up the joints.

[SpinkaPOLAND]

@Kominex that's right

[Kavehisftw]

@SpinkaPOLAND I disagree about the behind shoulder press. If you have enough flexibility in your shoulders, you can do the behind neck barbell press without problem. It's actually quite common for olympic lifters to do that type of training. Look for Dmitry Klokov press.

[SpinkaPOLAND]

@Kavehisftw of course, you are right - some ppl have naturaly have that flexibility, just like touching your wrist with your tomb, but MOST ppl (me aswell) don't and i deffinitely don't recommend it. Olympic lifters - of course, but maybe those ppl HAVE that flexibility, and even though they ALWAYS feel it when they're older, retired for instance. Thank you for a constructive opinion : )

[TheHaave]

In Soviet Russia upp pulls you!

[MrByaeger]

finally somebody doing good clean pull ups with no swing and getting the chin above the bar (us old dudes used to call them "chin ups") . this is a really good video and of course you can alter the width of your grip and it's direction (palms forward or backward). like he says it isnt about how many you do its how well, dont cheat yourself. if you can only do 3 good ones then keep doing 3 good ones. i have super long chimpanzee arms so pull ups are rough for me but they pay off. keep going!

[Snortthesweetener]

DRAAAAAGOOOOO



[jayylarkin]

yeah good foam perfect!! u look like dolph lundgren

[dubstepISbetter]

in soviet russia bar pull you

[barz371]

Whats up man , I train at the gym 4 times a week and when do you think will be the best time to do these wide pull ups ? right now i can only do about 5 , and also my workout consists of doing heavy weights and doing 3 sets of each exercise , so my question is should i do these pull ups at the start so i have lots of energy or at the end of my workout when i dont have much energy ? and also how many sets of these pulls ups should i do and how many reps ? ( im a kinda beginner )

[SpinkaPOLAND]

@barz371 deffinitely at the begging of your workout. 4 sets about 10 reps each (if u can't do any more pull ups just jump up and pull yourself down very slowly).

[TheRedneckssuckcock]

@barz371 I find doing bentover row with dumbells (saves on back injuries) benificial for the extra strength to increase pullup reps.

[harryhryharry]

@barz371 no dont listen to him, wide grip pulls utilise the lats and are more effective than lat pull downs. so do them on your back day, i.e. work them into a super set with dumbell rows.

[astronomical888]

@barz371 I do them at the start so that way you have all your energy three to four sets rep till fail! after doing your back workout try to do one set and your see that you wont be able to you will benefit more by starting with the pull ups!

[tehshortnoob]

I cannot do one XD what can I do instead

I'm 13

I currently do

Weighted Squats

Benchpress

Pushups

Situps/Crunches/Bicycles

Dumbell Curls

Barbell Curls

PLEASE THUMBS UP SO THAT A PERSONAL TRAINER OR SOMETHING SEES THIS

[XLSanacore]

@tehshortnoob The answer is very simple. If you can't pull yourself up, you can at least lower yourself down. For this, take a chair or anything else to get to the top of the bar without pulling yourself up and drop yourself holding the bar in a controlled fashion (not too fast and not too slow) and then get back on the the top of the bar with the chair and do it again until you gave your best. (If one negative repetition is your best, thats good, you'll get stronger anyway)

[tehshortnoob]

@XLSanacore Cheers, how many sets?

[SpinkaPOLAND]

@tehshortnoob That guy's right - negative sets only and it WILL work for you. After couple of workouts like that - with a chair, just pulling down u will finally be able to do 1 or 2 normal pull ups - then u do them and the rest of the set with negative move just like before. i'd recommend about 4-5 sets about 10 reps (10 reps including both pull ups and just negative pull downs)

[tehshortnoob]

@SpinkaPOLAND Thanks! Can I lose bodyfat doing this? (I'm not fat I've had loads of tests and the average that I come across is 11%, I have also put pictures of my stomach on forums like thestudentroom and people say I look between 11 and 13%)

[XLSanacore]

@tehshortnoob You won't lose that much body fat because you'll normally be working within the 8-12 reps range or maybe less (Notice that it's not a problem if you can't do more than lets say, 2 reps of negative pullups.) If its the case and you're only able to perform 6 or less negative repetitions per sets its mostly a sign you are strenghtening a lot your tendons and joints which is very useful for developping your strenght level.

[SpinkaPOLAND]

@tehshortnoob you will loose some fat but not more than during any other exercise on the gym. for loosing fat quickly concider doing cardio and keep your diet straight. : )

[Hasunic]

@tehshortnoob You can make Bent Over Rows / Pendley Rows / BB Rows / Chin-ups

[MrGwh021]

@tehshortnoob well...just like with anything else in the world...you get better at something by doing it!! I would suggest lat pulldowns, barbell bent over rows, dumbbell rows or negative pullups. but seeing as how you are 13, i would cut out all weight training for a bit and focus on gaining a nice solid base through pushups, pullups/chinups and jump squats. 13 is a bit early for weights IMO.

[mannic55]

@tehshortnoob

lat. pulldowns on a cable machine. or have a friend hold your feet behind you as you do the pullup to decrease the amount of body weight being pulled.

[JoblessDerrick]

thanks

[VBH8888]

Slow Lat pullups are a lot harder. best if you pull up explosivly but come back down very slow. get them positives and negatives.

[DoodieHead96]

Drink your milk. lol

[CKJMA]

Arshavin?!

[ArjayBlogs]

I hate people saying "proper way" there are different techniques depending on what you want to achieve.

[SpinkaPOLAND]

@ArjayBlogs of course, but doing it more-less this way u won't get injured and u WILL increase your muscle mass

[ArjayBlogs]

@SpinkaPOLAND Yes it will increase muscle mass I just said that what do people mean by "proper" pull up. I'm not just referring to grip. There are benefits to maxing out on non full extensions as well as doing very strict pulls. I think proper has just become a term thrown around incorrectly to the point where people new to the gym say, look he's not doing it right people say you have to go 100% full extension or it doesn't work.

[royalflipskater]

@ArjayBlogs - it does not matter the grip.. each grip works different muscles.. but a proper pullup/chin up arms lock out. u do no kimp chin ups u use ur arm and pull ups u use ur back.

[SpinkaPOLAND]

@royalflipskater that is right.

[royalflipskater]

@SpinkaPOLAND i know ;)

[ArjayBlogs]

@royalflipskater I assume you are talking about kip pull ups? Kip pull ups are a technique used for "Burn out" training, They are based on using momentum to increase efficiency, its a more functional way to train. For example I use kipping pull ups in my training regime because I am a rockclimber. And as well as needing sheer strength to do a strict pull, getting the explosive power and efficiency that comes with a kip is also important. I just dont adopt this idea of "proper" pull up.

[BRULLIK]

@ArjayBlogs Reading comprehension 3/10. He talks about "a" proper way, not "the" proper way.

[SpinkaPOLAND]

@BRULLIK Exactly!

[InspektorDejan]

@SpinkaPOLAND How long do you train? Or how old are you in this video and when did you started :)

[Hoops355]

subtitles plox

[1xgersx1]

@Hoops355 lol

[SpinkaPOLAND]

@TheFineolase I'm from Poland, but whatev dude...

[zzfharmon]

wow from the thumbnail u looked like a skinney brock lesnar.but on closer inspection....these appear to be loafers : o

[TheJokstersx]

Wow woulndn't wanna get in a fight with u ekkk

[AndreiZzfull]

Vladimiir! Go en it sume donutz!:))))

[SpinkaPOLAND]

@AndreiZzfull lol?

[chi3knees]

thats a quality pull up.

[ScamPictures]

its rooney! 0:14

[borre619]

I see what you did there... DRAGO

[StoryofF2p]

jest okej, ale zajebiste Ćwiczenia ;) dzieki :)



[StoryofF2p]

jaki kurwa Polski angielski hahahahha xD

[SpinkaPOLAND]

@StoryofF2p a jaki ma być, jak jestem z Polski? x ]

[Svaz102]

@StoryofF2p ja od razu poznałem po sposobie wymowy, że to Polak mówi ;) pozdrawiam

[DarkLordDarthNihilus]

@StoryofF2p tak teď jsi kurwa zábyl :D

[gotcod7]

@StoryofF2p i know what kurwa means in german it means corner I think but also in polish its a swear word like bastard or bitch some shit like that.

[SpinkaPOLAND]

@gotcod7 something like that : )

[jogadorlobinho]

not use your thumbs? I have to try it, thanks for advice :)

[SpinkaPOLAND]

@jogadorlobinho that's right - that way u greatly isolate the working of your back muscles and focus much less on the forearms

[NosferatuAaacaado]

where did you get this old-school looking wide bar?

Can you tell how long it is?

[SpinkaPOLAND]

@NosferatuAaacaado at the old-school gym ; D No idea how long it is, though u can find pull up bars as wide in a regular gyms aswell...

[Niveous23]

Nice vid, thanks for sharing. These vids are always the perfect cure for laziness.

[SpinkaPOLAND]

@Niveous23 haha, thanks a lot! ; ) Glad u like it!

[LHD4life]

thank god, full ROM

[Deymosician]

NIE MA LIPY!

[turbutwow94]

i used to do pull ups like you, then i took an arrow to the knee

[ivantot017]

@turbutwow94 smh, old story

[thejugglingfool]

good except these are wide grip not normal grip

[SeanCPT]

Nice! Check out my channel guys!

[taimkij32]

i do it wider lol

[TheRCat]

wide grip pullups are great for the lats but really bad for your shoulders when done on a fixed bar. the more reliable sources i've read say that you should use rings or parallel bars for wide grip pulls

[SpinkaPOLAND]

@TheRCat dude, you have to use whatever you have! ^.^

[andres1963]

Great video and thank you for your help about this.

[smilsmff]

by the way if you can boast at an older age of doing exact rep tempo and full reps post it!?meaning a video

[Barghest100]

@smilsmff Not a boast. People SHOULD still be able to do these at 40. Sedentary lifestyle, bad diet, social belief that your body goes downhill after 30, take your pick. Plenty of excuses and reasons, but none of them really have anything to do with age and physiology, just bad thinking.

[SpinkaPOLAND]

@Barghest100 i agree, it's our choice how r we gonna feel and look like in our 40s and 50s...

[KaratekaKid]

This guy can count all the way to Schfifty Five

[MiKocwalk]

NO kurwa jak usłyszałem akcent od razu wiedzialem że polak hahahah

[Dj1LL]

do a video on how to beat your wife the russian way

[flaviofenati100]

good work

[smilsmff]

LOL try this way in your late 40s and your arms come out of sockets

[SpinkaPOLAND]

@smilsmff why da heck would u like to do it in your late 40s?... When you'r not in your bestshape better stick with machines in my opinion.

[smilsmff]

@smilsmff WELL I DO IT but not so far down now as most my age im 47 , only less than 8 rep sets at end of pull downs 6th 7th set

[SpinkaPOLAND]

@smilsmff in that case good for you, keep it up! : )

[MrLuidens]

@smilsmff

cause you never did sports in your life and now @ 40 fanatic sporter :)

[smilsmff]

@MrLuidens PARDON ME IVE BEEN DOING PULL UPS FOR 20 PLUS YEARS, and when you change your program around and come back to these its possible t wear something out , congratulations of you keep your sockets intact, i dont weight 150

[Barghest100]

@smilsmff That has nothing to do with being 40.

[maccajoe]

@smilsmff wtf is wrong doing it in ur 40s if uve been fight ur whole life u should be able 2 do these

[smilsmff]

@maccajoe nothing is wrong just most newbees watching video not to tear out sockets

[Barghest100]

@smilsmff I'm almost 50 and I do them fine and is a regular part of my workout routine. If you haven't done crap to keep yourself in shape what do you expect? You get what you put into it. My training partner is 62 and he can still do these.

[smilsmff]

@Barghest100  SA LA VEE!

[45Accurate45]

make sure you dont relax your shoulders or back at the bottom of the rep

[OblomovBob]

I didn't know Andrey Arshavin was so stacked!

[2142ordbok]

0:31 pull with your ????

what did he say? :P

[SpinkaPOLAND]

@2142ordbok with your lats. (back muscles, u have to focus on them)

[2142ordbok]

@SpinkaPOLAND ok thanks

[ArGyProductions]

Great form...

[MrBankerz]

WOW!!! u can do pull up!! awesome! is soooo insane my brain is gonna explode......... :S

[Portlaoise50]

This is how we should design all our young muscle.

[superelite21]

fucking LOL

[RobotKazoo]

In Soviet Russia, bar pulls you up!

[SpinkaPOLAND]

@RobotKazoo hahaha, and muscles does grow on themselfes aswell, huh? : D

[TheRetardOnTheLoose]

@RobotKazoo Look up Newton's third Law of Motion :P

[DarkDayz85]

@RobotKazoo nice reversal.

[TheXDubstep]

@RobotKazoo

this guy is from Poland :)

[crocoppizza]

Wow! I wanna lick your sweaty armpits :P

[SpinkaPOLAND]

@crocoppizza And they tell i'm a hardcore... x ] Well, as long as u'r not gay that's cool i guess x D

[crocoppizza]

@SpinkaPOLAND Yeah can I lick you after your workout? Damn that would be hot.... No of course i'm not gay i just get off on licking sweaty muscle ;-)

[SpinkaPOLAND]

@crocoppizza haha, sure, help yoursefl x DD