1.6M
KUCool scapular control exercise I saw from @benkuharik ! I think the name settled in are caterpillar pull-ups 🐛 #pullups #scapula #calisthenics #strengthandconditioning
@kurthalamew
#Scapular Pull Ups Technique
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8.6K
REScapula Pull Up
@reboryn_team
269.7K
IB3 Common pull-ups worse mistakes ❌ that you must know and correct yourself!
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1. Grip stance: Gripping too wide or too narrow can reduce range of motion and strain your shoulders. Keep your grip shoulder-width for optimal muscle engagement.
2. Scapula retraction: Failing to engage your scapula leads to poor form. Start each rep by pulling your shoulder blades down and back for better activation.
3. Crossing legs: Crossing your legs can throw off your body’s alignment. Keep your legs straight or slightly bent to maintain core stability.
Keep following for more tips and values daily💪
#pullups #workout #explorepage #explore #gymworkout #beginnerworkout #fitness #gymtips
@ibospirit
0
AMScapula pull ups ☑️
Why should you do them?
▫️helps to develop awareness and control of retracting and depressing your scapula, aka shoulder pack
▫️establishes proper and healthy movement pattern for pulling exercises and carries
▫️teaches you how to correctly initiate doing a pull up
▫️increases grip strength & core strength
Complete 3 sets of 10 reps before pulling exercises, carries, and deadlifts.
You’ll see this exercise + many more that help build awareness, control, and strength for pull ups in my pull up program, Progress Your Pull Up, starting next Monday October 11th.
Want to do a pull up & train to get stronger towards doing more pull ups? Join my 12-week progressive program and train to get there.
ONLY 5 days left to enroll. Link in bio to sign up 👊🏼 @amandahudock_training
#scapularpullups #scapularstability #scapularmobility #pullups #pullupprogression
@amandahoffmancoaching
14.3K
ARWhat?? Bands will actually HINDER your progress towards a full pullup?
Why’s that you ask?
Bands take away the hardest part of the pull-up — the scapular pull. If you rely on a band, you’ll mainly strengthen the top part of the movement while leaving your scapular pull weak.
Without strong scapular engagement, your arms can’t effectively connect to your body, making unassisted pull-ups feel nearly impossible. Or you’ll end up doing a pull-up with your shoulders shrugging towards your ears 🤷🏽♀️
Scapular strength is king, and that’s a hill I’ll die on. Scapular pulls are a non-negotiable when training towards a pull-up!
Share with your friend who’s trying to learn a pull-up to spare them from this common mistake 😇
#pullup #pullupprogression #pulluptraining #assistedpullup
@arista_moves
0
HOScapular control & stability💪
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Being able to move joints independently is extremely important, even more important is having full control over that joint. This scapular pull up is an awesome exercise to build stability through your shoulder joint & gain control over that joint. You are raising (elevation) and lowering (depression) your scapula in isolation, which takes awareness and control. It’s also a great warm up exercise for activating your lat muscles. .
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Start moving your body smarter and add in drills like this to enhance your shoulder stability & build some scapular control. This will help your lifts 💪
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#shoulderstability #scapularcontrol #scapularpullups #shoulderhealth #trainsmart #strengthcoach
@hollysmithhealth
845.2K
TI❌ Initiating the pull up with scapular depression and retraction
✅ Initiating the pull up with simultaneous scapular and humeral movement
It’s one of the most common myths about pull ups that you need to ‘activate your scapulas’ before initiating the pull up. This is nonsense and here is why:
Retracting and depressing your scapulas before the pull up disrupts natural scapulohumeral rhythm. It creates poor leverage for your lats and prevents your scapulas from moving from upward to downward rotation properly. It makes the movement biomechanically inefficient and weak and even increases the risk of injury slightly. You will never see anyone lift big weight with the left form.
Follow for more calisthenics content ✅
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#calisthenics #pullups #pullup #fitness #bodyweighttraining #homeworkout #workout
@timthies
0
BAPULL-UP PROGRESSION PART III
Of lll..
Scapula Pulls-
A great movement to get acclimated hanging from the “BAR” building grip strength and scapula activation.
Focus points:
-Start with an aggressive overhand grip
Allows for better control and activation.
-Legs in front, abdomen engaged.
-retract and depress scapula
-pull scapula together
-maintain straight arms
3 sets @ 10-12 reps
Jumping Eccentric Pull-up
(Can also be done from a box, chair, etc.)
Jumping not required.
Are in my opinion a better option than using a
SELF ASSIST PULL-UP MACHINE OR BAND.
1. The Latissimus Dorsi “LAT” is attached to the pelvis. If on your knees in a flexed position it’s not able to be in a fully extended position. Shortening it’s ability to contract.
2. The CORE IS MITIGATED without the legs being extended in front so the anterior portion of the core can not engage.
3. When unable to perform a clean dead hang pull-up. Training the eccentric “lengthen”contraction of the movement allows for training a movement pattern at approximately 100-150% stronger than the concentric “shortening” That leads to strength and hypertrophy.
Focus points:
-Jump up grab the bar so your chin is over the bar.
-Get stable brace your core
-Slowly lower yourself in a controlled manner
4-6 seconds count. As the movement get’s easier increase the count up to 10 seconds.
As you acquire strength start to add Isometric holds during the mid way point in the movement. 4-6 seconds
3-4 sets @ 4-6 reps
Pull-Up-
Now that all the prerequisites are met. IF WE CHOOSE TO TRAIN WE MIGHT AS WELL DO IT RIGHT !!! It’s time to pull-up.
Focus points:
-Grab the bar with an aggressive over hand grip.
-activate scapula
-I like having my legs locked out. I feel it keeps the anterior side of the core engaged.
-Bring your scapula together pulling yourself up from a dead hang. Chin over bar.
-Lower down slow and controlled arms locked out repeat.
Sets 4-5 @ You choose rep count. Form must be clean and crisp. Once your momentum starts to slow. STOP.
Please DM me with your progression efforts on your pull-up journey for some free goodies🤙
#basetheorytraining
#calisthenics
#pullup
@basetheorytraining
989.7K
GAScapula stability.
Been sharing this exercise (Prone Y-Raises) several times for the past 3 years (that’s how much I love it), but have never actually shared how to perform it correctly.
Here is the most important key points:
✅ Arms in a Y position.
✅ Elbows fully straight.
✅ Shoulders fully extra-rotated.
✅ Scapula depressions (shoulders down)
✅ Lifts up, hold for 2 sec, and repeat for reps.
👉 The reason for the rotation of the shoulders is to involve the rotator cuff and improve shoulder and scapula stability. Think of the thumb pointing upwards. There is a tendency to loose this as we raise the arms. Fight it.
👉 The reason for scapula depression is engagement of the lower traps. Can also be done with scapula elevation for other purposes tho.
👉 Slight bent of the arms won’t kill you, but keeping them fully straight makes it more effective for emphasizing the muscles around the scapula.
👉 I do 2-3x 2/3x per week at the end of my workouts for 10-15 reps + 10 hold on the last rep. This could change based on your goals.
Hope this helps!
Any questions below.
With Love,
Gabo
@gabosaturno
15.8K
GRYou guys know I’m a sucker for the scapular control 😌 Had to give this challenge a go!
Hope everyone is enjoying a beautiful weekend ✨
#scapula #challenge #pullup #gymmotivation #movementismedicine
@grae.getsintofit
3.5K
THScapular Push Ups - add them to your daily routine and thank us later 😉
BENEFITS:
Improved shoulder stability
Reduced risk of injury
Better posture
Reduced shoulder pain
Better joint mobility
Improved upper body strength
Fixed winged scapula
How to execute this stretch?
Standard - Start with your hands on the floor and push up into a plank position. While keeping your arms straight, retract your shoulder blades together. Pause, then protract your shoulder blades away from each other.
Modified - same as standard, but start on your hands and knees and not in a plank position. You’re basically doing a push up only using your shoulders!
Repeat daily 10-15 reps. Up to sets as you get stronger. #letsgo #scapularpushup #stretching #optimalwellness
@thespecialistpt
794.8K
CACalisthenics tutorial - improving pull-ups. Focusing on scapular pull-ups first, using a slightly wider grip and aiming to bring the chest to the bar.
thank you coach @gabrihsp 🫡
@cali.izz
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