✅ HOW to do CHIN UPS

Рет қаралды 2,823,560

Жыл бұрын

🪐 𝗢𝗨𝗥 𝗣𝗥𝗢𝗚𝗥𝗔𝗠𝗦 ➜ www.saturnomovement.com
About this post…👇
⚠️ MISTAKE 1
Excessive Internal Rotation of the Shoulders - Basically, flaring the elbows.
✅ THE CORRECT FORM
Keeping the Elbows Close to the Body. On Chin Ups the emphasis is shoulder extension, unlike Pull Ups which is shoulder adduction.
☝🏽COMMON REASON WHY THIS HAPPENS
1 - You have a hard time activating the external rotators.
2 - You aren’t familiar/experienced with the proper technique.
-----
⚠️ MISTAKE 2
Making a big “C” shape when you pull yourself up.
✅ THE CORRECT FORM
Pulling as straight and vertically as possible.
🧠 REMEMBER THIS
Curved Pull = Longer Path = Inefficient
Straight Pull = Shorter Path = Efficient
☝🏽 COMMON REASON WHY THIS HAPPENS
1 - Going from arched back to hollow. Not keeping a Thoracic Extension throughout the movement.
2 - Relying too much on strength to compensate a poor technique.
----
⚠️ MISTAKE 3
Elevating the Scapula - Shoulders shrugging getting closer to the ears as you pull up or lower down.
☝🏽COMMON REASON WHY THIS HAPPENS
You have a hard time dissociating the “pulling via scapula” vs “pulling via arms”.
Relying too much on your biceps + having a weak scapula awareness is the perfect scenario for this to happen.
✅ THE CORRECT FORM
Keeping the Scapula Depressed - Starting the chin up with a scapula depression (pulling shoulders away from the ears) and keeping it.
We hope this helps family!
Much love,
- Yassir

Пікірлер: 207

@SaturnoMovement Жыл бұрын

📲 Download the NEW ‘𝐒𝐚𝐭𝐮𝐫𝐧𝐨 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭’ APP on PlayStore or AppStore. More about this post...👇 ⚠️ MISTAKE 1 Excessive Internal Rotation of the Shoulders - Basically, flaring the elbows. ✅ THE CORRECT FORM Keeping the Elbows Close to the Body. On Chin Ups the emphasis is shoulder extension, unlike Pull Ups which is shoulder adduction. ☝🏽COMMON REASON WHY THIS HAPPENS 1 - You have a hard time activating the external rotators. 2 - You aren’t familiar/experienced with the proper technique. ----- ⚠️ MISTAKE 2 Making a big “C” shape when you pull yourself up. ✅ THE CORRECT FORM Pulling as straight and vertically as possible. 🧠 REMEMBER THIS Curved Pull = Longer Path = Inefficient Straight Pull = Shorter Path = Efficient ☝🏽 COMMON REASON WHY THIS HAPPENS 1 - Going from arched back to hollow. Not keeping a Thoracic Extension throughout the movement. 2 - Relying too much on strength to compensate a poor technique. ---- ⚠️ MISTAKE 3 Elevating the Scapula - Shoulders shrugging getting closer to the ears as you pull up or lower down. ☝🏽COMMON REASON WHY THIS HAPPENS You have a hard time dissociating the “pulling via scapula” vs “pulling via arms”. Relying too much on your biceps + having a weak scapula awareness is the perfect scenario for this to happen. ✅ THE CORRECT FORM Keeping the Scapula Depressed - Starting the chin up with a scapula depression (pulling shoulders away from the ears) and keeping it. We hope this helps family! Much love, - Yassir

@TheMajesticice01 Жыл бұрын

I be would definitely like to join you guys movement. I could send pics of my exercises too.

@TejDhr Жыл бұрын

Ah man y'all posted this video right after I finished my pull day session 🤣

@warkaibg Жыл бұрын

Same 😂😢

@user-rr9xb5nr1p 9 ай бұрын

😅

@user-rr9xb5nr1p 9 ай бұрын

@@warkaibgзато вы теперь знаете цену ошибки

@user-cs9ko6tr2x 5 ай бұрын

Same

@CRYP70N4U7 6 ай бұрын

The "don't make a huge curve" is debatable... if you want to primarily work biceps instead of back - which is usually the case when doing chin ups instead of pull ups - making a curve is exactly what you'd want to do, not that exaggerated though and with your elbows facing more forward than down

@WoodenClockwerk 5 ай бұрын

Thats what i was thinking too

@Doomstroyer42X 5 ай бұрын

Exactly what I was thinking!

@xerikl 3 ай бұрын

Actually you just need to lean back more. More vertical = more bicep. More lean = more lower lats The line of resistance is gravity so moving straight up and down is the best way

@-SimonRiley 2 ай бұрын

Wdym by forward? Like the elbows would have to be broken to keep them forward in that position

@slowflow6474 Жыл бұрын

Don’t need to depress my scapula if my whole body is depressed💪🏼💪🏼😪

@kanethesevenfootmonster868 5 ай бұрын

Lmao..😂😂😂😂😂

@nelsonthekinger Жыл бұрын

Keep sholders down while going up and down seems to be the tip I needed. Thanks a lot

@hessiankyojin Жыл бұрын

Shoulders down for literally ALL exercises, even Shoulder ones.

@tapelkidd 5 ай бұрын

Unless you're doing shrugs? 😂@@hessiankyojin

@hessiankyojin 5 ай бұрын

@@tapelkidd ofc lmao

@Sameer1khan786 5 ай бұрын

Nice tips man 👍 thanks

@gkboy1439 5 ай бұрын

Hii

@Sameer1khan786 5 ай бұрын

@@gkboy1439 hlo 💪 wassup

@troysills425 Жыл бұрын

Basically what I've learned is always keep your chest puffed out no matter what you do 😂

@Mayank-tm2km 10 ай бұрын

That’s true, for everything except pseudo planche push-ups

@user-jc6mw1bj8m 8 ай бұрын

And your ass out

@makroot7265 5 ай бұрын

Shoulders down have corrected my form. I love you all!

@vickytidke3506 Жыл бұрын

I always elevate my scapula thanku for clearing my mistake👍

@sldenn5303 Жыл бұрын

I could watch this series all day! Loving the information for pull-ups and chin-ups.

@yeahnahsweetas Жыл бұрын

Yes sir, Yassir! 💪❤ Thanks for the description too, I hope everyone realizes how much extra elaboration there is in them

@Duigo23 Жыл бұрын

🙏🙏🙏

@Potatolover834 6 ай бұрын

Thanks🙏

@dineshkuanr3414 Жыл бұрын

Thanks for the pointers

@tanyawalker1673 Ай бұрын

Excellent post, thank you! I have uneven muscles in my back when I check my chinups and your video is very clear how to adjust my technique. It's hard to find this quality of info on chin ups!

@Potatolover834 Ай бұрын

1:44 Hanging on the bar (10 second) 3:04 active hang on the bar (45second ) 3:41 scapula shrugs(10x) 4:50 Australian pull ups (10x) 7:00 5 different grips for Australian pull ups 8:11 jump negative pull ups (10x)

@RaviBhaiya-mq5qe Ай бұрын

Me kuchh samjha nahi bhai ek bar or bata sakte ho

@remuspierre7573 3 ай бұрын

Awesome Workout

@user-jc6yr3ep1v 3 ай бұрын

Thanks sir❤

@engineerkr5321 Жыл бұрын

Great 👍 Need one for neutral grip pull up 😶‍🌫️

@zisischatzopoulos3431 6 күн бұрын

This is gold dude...

@rzky3 Жыл бұрын

this man can walk with his head just to show us how to walk with leg properly

@phinehastaylor6964 5 ай бұрын

Elite tips brother, thank you

@SunShine_sublime Жыл бұрын

Hey, hey, Yassir.

@SaturnoMovement Жыл бұрын

Hi there ;) - Yassir

@harishankar9344 Жыл бұрын

@@SaturnoMovement music name plz

@aamid-1o1 Жыл бұрын

Thank you!

@alwaysachance217 Жыл бұрын

Yes! Love this!

@iReaperYo Жыл бұрын

great vid

@ducthangbui4081 Ай бұрын

Thank you for sharing

@jackjunior6311 Жыл бұрын

Thanks men...💪😎

@Konoshinobi 8 ай бұрын

Loving the hair

@kaique3871 Жыл бұрын

Thanks bro 😎

@bram7118 23 күн бұрын

Very usefull!

@Delta_command96 5 ай бұрын

Man they make it look so easy

@zam50 Жыл бұрын

Simple and good

@br-nosilva2997 9 ай бұрын

Such a perfect guy.

@el17diablo17 29 күн бұрын

It’s all about foot arch and connecting it with the core

@aracknido Жыл бұрын

I like the pulling yourself maximizing bicep compound movement approach. There are other back things you can do. But that's just me.

@VictorSivtsev 4 ай бұрын

Thanks lad

@suryakantsingh1348 6 ай бұрын

Liked... Will try tomorrow...

@Tgrey808 Жыл бұрын

The curve has its benefits imo

@lgaroldan68 2 ай бұрын

💪

@rifkisaputra4111 Жыл бұрын

Thank you

@mohd2301 Жыл бұрын

Elbow internally rotated engages lowerlats and externals engages traps teris major and teris minor

@VanshDubey-rv3mn 3 ай бұрын

Thanks bro

@a3_hanif620 Жыл бұрын

thank u sirr

@feos1830 8 күн бұрын

Soon. I'll be able to do pullups

@D.prad47 5 ай бұрын

Solid 🤝

@Osama12231 Жыл бұрын

Its ok if I pull in a curve way because that can lead to muscle up, it depends on ur goals if u want hollow or arch body.

@moc_futbolu Жыл бұрын

Good film

@harshvardhan4587 Жыл бұрын

Thanks😇

@newsnetworkz Жыл бұрын

Dude thanks, feedback: keep the Instructions bit longer

@aqsamanzoor7033 4 ай бұрын

Ma Sha Allah

@mathdavies9546 3 ай бұрын

Awesome. Just some feedback if you want it. Do extra reps of the correct form

@alvaradoskimarceloski4500 Жыл бұрын

Thanks

@technicalreviewergurditsin1146 Жыл бұрын

helped a lot now i can do 10 in a row

@maurocosta5588 5 ай бұрын

Muito boas as dicas eu precisava

@user-bq3bd4oe2e Жыл бұрын

Когда круглишь спину нагрузка сильней на низ широчайших и бицепц, я использую все варианты , главное спиной тянуть и перекладина до низа груди.

@YonkoYokai 8 күн бұрын

I have a question but wouldn’t the curve help with bicep growth imitating a body weight curl or is it not better than straight up ?

@Kumanupdates 5 ай бұрын

Great❤❤

@boldandgenerous 8 ай бұрын

Arms I arch my back. For back I depress my scapula

@gabrielpena6697 Жыл бұрын

gracias por enseñarnos

@Devendra34811 Жыл бұрын

Captions time is very short I did not able to read

@JohnsonLuma-jn6di 6 ай бұрын

Nice vid, but what was the internal and external rotation being nebtioned?

@mohammadsalehshakouri478 Жыл бұрын

So usefull

@hawkeye3548 Жыл бұрын

2nd is also good nothing bad in this form

@ysq724y Жыл бұрын

What is the song? This video is fire

@krishnadaskp21 Жыл бұрын

Ad Kolima

@Noblesse820 Жыл бұрын

I have a hard time to put my left arm in the chin up position, do you have any suggestions of i can do to unlock this range of motion for my left arm ?

@Bitcoin-Busa 8 ай бұрын

Do chinups all kinds of ways to develop all muscles!!! There’s not just one way.

@Sahel_prince Ай бұрын

Right sir🎉🎉🎉🎉❤❤❤❤

@lightinthedark-hw1qd Ай бұрын

Doing a curve isn't a bad thing as it targets the biceps instead of the back as much

@zharxscool429 5 ай бұрын

How does one stop themselves from shrugging shoulders

@irsyadakmal3777 5 ай бұрын

Some say to pull up straight, some say to do a curve. Which one’s right

@Phaelzzzzz 5 ай бұрын

Obrigado amigo vc e um amigo. 😂

@cuongcalisthenics Жыл бұрын

Tuyệt vời, cảm ơn bạn

@808jakey 7 ай бұрын

On the road to 20 reps

@stefansk1332 9 ай бұрын

Good tips but missing another crucial one - don't arch your back, core needs to be tighten straight ;)

@haenzoooTheSecond2 Жыл бұрын

I did this and my hands turn red (YESSS I FINALLY BLEED ON MY WORKOUT!)

@sencrew5293 5 ай бұрын

I feel like I cant pull myself all the way up without shrugging and its gettin on my nerves lowkey 😅

@lionpatientslion2710 Жыл бұрын

Brother this is right way ripy me

@tvujtatata 9 ай бұрын

Isnt mistake 2 actually the more efficient technique since the body will do that naturally and its how you exert the most strength on the movement?

@ahmedabd-a6 Ай бұрын

First i need to pull up my self then i will worry about how to do it

@rahulpattnaik6384 Жыл бұрын

Great🙌...Is it same for pull ups? Pulling body straight up n down or slight deviation is ok?

@mellortoonie Жыл бұрын

Straight up and down same technique

@GkQuizKunal-nj9id 5 ай бұрын

Nice❤❤❤❤🎉

@yashsxna4322 Жыл бұрын

Aren't these called chin ups

@emanuelelesci168 Жыл бұрын

I would say the same things

@luqmanr Жыл бұрын

Chin up's a variation of pull ups

@mangodale.bingleman Жыл бұрын

Hampton aka the Hybrid Calisthenics guy said those are underhand pullups, not chin ups

@emanuelelesci168 Жыл бұрын

@@luqmanr but it remains chin up

@maximofernandez196 Жыл бұрын

@@mangodale.bingleman it's basically the same. In spanish, we call them something like "supinated pull up"

@Fallen_911 9 ай бұрын

What is this man's hairstyle named?

@tonypasma1707 5 ай бұрын

True

@ESPNsPeacockbassProfessor Жыл бұрын

can you go from chin up to muscle up?

@nrfbjvdfh7723 Жыл бұрын

I think that the video will be better without music 👍

@claudiopisa2043 4 ай бұрын

Is it ok if I flex my abdominal? Or should it be relaxed

@LithiumKnight Жыл бұрын

How do I get smaller. No matter what, I keep getting bigger and im only 15. I want to just get stronger however, I am only getting bigger and only my hoodies can fit me now