 Hey everybody, I'm Lance Goyki. Today, we're going to discuss the pull-up. Pull-up's a great one for just kind of like demonstrating body weight strength. It doesn't require any equipment, which is a huge plus other than, you know, something you can hang from. So I guess that is a bit of a limitation, but you don't need to lug a bunch of weights around or anything. You can just kind of knock them out on a tree branch or something. Um, really good exercise for encouraging good shoulder motion, right? The rowing motion is very challenging, or at least it can be very challenging. And doing it very well is generally very therapeutic for a necks and for shoulders and all sorts of stuff. Another plus, usually, like, if somebody has shoulder problems, it's common that it hurts during a press. But it's kind of less common that it hurts during a pull. So I can use my pull-ups as a way to kind of fit into that training, still encourage training, but not really stressing the body in those ways that are maybe a little uncomfortable. Yeah, what else? So we're talking about back muscles mostly when we're thinking about the pull-up, but we also have arms, biceps, even triceps to some extent. Uh, this exercise is the multi-joint. It's the squat of the upper body, right? The squat is a nice big bang for my buck. I'm going to use a bunch of my different joints. I'm going to stress my entire system and really challenge, you know, everything that is involved here. So I challenge my strength, my balance, my coordination, everything. The pull-up is kind of like that, right? It's just like the squat. Um, I'm getting more lat here. I'm also getting some of those, uh, we've talked about these previously, but the spinal scapular muscles, those upper back muscles that help position my shoulder. And that's generally what I'm hoping to get out of this, right? As long as I'm doing it correctly, I'm getting a nice finish at the top where my chest gets to the bar, but I'm not losing my position like this. I'm not over, uh, squeezing my shoulder blades like this. Then I can keep my shoulder in a position that's really secure, but still load those muscles, those lats as biceps, even the triceps. Um, so let's take a look at what it looks like. All right, everyone. Welcome to the shed. We're going to walk through the pull-up. First, I'm about a shoulder width grip, just like this. I'm hanging up. I'm grabbing my bar or my door frame in this case. And then I'm going to introduce the hang first. Okay. So when I do this, I need to make sure my chest isn't sticking out too much. I'm getting a good ab tone here, holding myself up. That'll help me feel more of a stretch in my arms and my armpits and my chest even. Um, and that just helps ensure that my shoulders in a good spot. And then from there, we're initiating with the shoulders down and then the elbows follow for the rest of the movement. So it looks like this. Shoulders down and then elbows follow. Okay. If I don't initiate with the shoulders down, it looks more like this. And usually I did the teeth and everything for you. Usually people kind of struggle on their face a little bit more. Um, so yeah, shoulder width, initiate with the, uh, the shoulders moving first and then, uh, just layer on a couple reps. What I like to do is I, I kind of like pausing because I get a little stretch at the bottom and I like the way that feels on my shoulder and everything. Uh, you don't necessarily have to. And if I'm doing a bunch of reps, I'm not doing that. I'm not pausing at the bottom. I'm just down, back up. And I kind of use that quick stretch to help drive me up onto my next rep. Just try to make sure you're gripping the bar evenly. That'll help limit any issues you're having with twisting or turning or asymmetries and whatnot. Um, and if not, we've got some good videos coming up for you that are going to outline a little bit more in detail, not a whole lot of detail, but a little bit more in detail on how to fix some of those issues if you are feeling them. So that's the pull up.