 Hey everybody, I'm Lance Goyke and today we're going to discuss what to do when you're like turning and shifting during your pull-up Okay, it doesn't really look very cool So if nothing else even if you don't have any shoulder problems or whatever you probably want to fix it just cuz it's kind of embarrassing Trust me So when I do my pull-up what I'm looking for is a nice even grip We have to ask what's going on here. Well There's a bunch of organs in your midsection and they're not equally balanced It's really easy for us to create pressure in certain ways to stabilize our self our midsection our torso And we need that to be stable if we're going to use our our shoulder blade muscles and our arm muscles to actually pull our Body up and manipulate our center of mass So that's like the biomechanist way to look at this What what we need to ask is like so a lot of people will ask me why is this happening? The simple answer is because you are not symmetrical on the inside and you're creating Pressures or stabilizing yourself in weird ways that aren't seeming to help Okay, so we need to find another way to do that when I get the next kind of lesson that I want to give you here is the next or the the what happens when I Get this twisting motion in my torso is that my hands twist too And so I start to feel my grip really good on like the Outside of my right hand and the inside of my left hand. I believe it's something like that. It might be flip-flopped I don't really know What you want to try to feel though is an even grip from every finger Okay, and that can be your cue that you're not twisting quite as much Okay, because what's what's great about this is there are so many different things that can affect the hands And and that's frustrating when you have problems with it But it's nice to use the hands as a cue just similarly if you've seen the squat The hundred hundred his squat videos and the hundred deadlift videos that we made we did talk about the feet a little bit And it's the same idea right it's the end of the chain and it allows me to use that as a very good Cue right I get a lot of feedback up to my brain from these pieces the hands and feet So my my brain is really good at paying attention to those things So I want to teach you to be a little bit more aware of it I want you to Notice if you're pulling yourself up symmetrically or not and you can use that as a cue then to Re-educate yourself away from this twisting motion that you've got going on The next major principle like if you're a trainer You can keep watching if you're not it's gonna it might be challenging, but we're gonna go for it the biggest cue I want you to use is try to get an even grip and Feel that evenly this second major thing that I'm looking for as a coach is I need your midsection To be as still as possible if you feel like your shoulder isn't quite looking the same Maybe one is elevated and it's coming over when you do your row like that's really common, but The fix is probably not in the shoulder area. It's in the rib cage area It's in the torso area So I need to find a way to change this position so that that shoulder doesn't feel like it's a really good idea to Ride up like that. Okay, so what you can do is you can you can go back and you can watch the hunt You know, I'm really plugging my videos right now. This is good 100 or so videos on the push-up and the handstand and you can nail down the Positions on those because in those if you're gonna do a handstand you need a really good shoulder flexibility And if you can get your shoulders all the way up this way your hands to reach straight up vertical like this It tells me that your rib cage is supporting the motion it tells me that your rib cage is in a good position so that your upper body has full mobility and can access all of the Musculature that is there and that's what we're looking for in our pull-ups and everything We're looking for a good muscular drive so that we can maximize muscular fatigue while minimizing joint issues and stress Okay, so you got to look at the midsection Maybe you could do a test you could do a side plank That's probably that and the various variations of side planks is my favorite group of Exercises when I see something like this so often times when I'm looking at someone I'm noticing which you know, which side it looks like it has more volume in it Whether it be the left side or the right side Usually it looks like the left side and it looks like that air in your left lung is pushing you over to the right So to get you out of that one, I need to exhale because pressurized air can lift a car I need to get that air out of the way and then I need to further Sinch down with my muscles that position so that I can maintain a good I guess kind of pressure gradient Or a good orientation of my midsection so it's gonna feel really messed up if you get it right because You've been kind of cock-eyed and that feels normal to you and so to get back to a less cock-eyed version It's gonna feel really off Okay, I'm forewarning you because I want you to kind of steer into it when you do find that when you find a position That looks more symmetrical, but doesn't quite feel it You're probably in a good area and you need to spend more time there So again the the side plank and I have genie side plank that I talk about a lot I like those because they really help you cinch up whatever side might be over-inflated You also want to stretch out the other side So I might have you lift the other arm up like this I might have you do some hanging variations and try to again make your grip feel even that Pertains to not just to pull up but and not just when I'm moving my arms But when I'm hanging as well, it's a really good cue. I would take that. Okay use that Yeah, so I'm again even grip and even torso, okay I don't want to give you I just I'm not gonna tell you all about all the ten years of study that I've done on this stuff what I want you to do is use your own eye and Check to see how you feel to find ways to even those things out, right? It's it's pretty intuitive when you can break it down that way And I there are nuances and sometimes you're gonna do everything that I'm saying in this video And it's not gonna be enough because there's gonna be something else But I'm trying to help most of you out there by helping you identify Where these Limitations are where these asymmetries are and then using exercises that maybe already know and using them to You know restore a really healthy position that allows full shoulder range of motion And lets you do your pull-ups really safely