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Horizontal Pull Up (Inverted or Hanging Pull-Up)
Horizontal Pull Up (Inverted or Hanging Pull-Up) is a bodyweight exercise that utilizes an inverted grip on an overhead bar or rope to target the upper back muscles. This exercise works the same muscles as a traditional pull-up, but from a different angle, allowing for increased range of motion, increased versatility, and more complete activation of the muscles. This exercise also increases shoulder stability as well as grip strength. It is an ideal exercise for upper body strength and can help
Transcript
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This is Brent, and in this video we're
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doing yet another resistance training
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exercise for the back. So we've talked about how to increase in stability. We've
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talked about how to increase in strength. This is one of my favorite exercises, a
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very instable exercise, very advanced movement. I have my friend Mike Tierney
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coming out from metropolitan fitness, helping to show this exercise. He's
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going to go ahead and lie down underneath this bar. Now all you guys
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need to do this exercise is either a power squat rack, or a smith machine rack.
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I know you guys have seen this exercise before, it's just an inverted pull-up, or
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an inverted row. I do want to take a little advantage of having this piece of
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equipment though, on a suspension trainer the cables, the straps, it makes it very
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hard to get into the transverse plane row. Right and focus on some of those
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mid-back muscles, your posterior shoulder muscles. However on a smith machine rack,
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if somebody is strong enough, we're actually very capable of doing that
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exercise. So Mike's going to show you the hand position here. It's going to be a
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bit wider than his shoulders, and overhand alright. So he gets into position. It
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takes a little practice to know where you need to be adjusted under the bar,
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because you want that bar to pull up, so that it's just underneath the chest, just
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like you do a horizontal row. So it'll take a couple times for you to play with
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where you should be positioned, other than that your kinetic chain checkpoints
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are the same as any other exercise. We got feet parallel, and hip width, knees
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are between feet and hips, and pointing forward. His hips are in neutral. No
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anterior pelvic tilt, or posterior pelvic tilt. He's drawn in, and his glutes are tight.
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You can see he's looking up a little bit towards the ceiling so that his head is
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up, and that his spine is in a neutral position. And now all we have to try to
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get Mike to do, is pull his chest towards that bar, and this time you saw him kind
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of bow up a little bit. So we're just going to make sure you don't lead with
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your stomach here, squeeze your glutes. You notice Mike's doing great job with
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this form. We don't see those common compensation patterns of the shoulders
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coming forward, of the head coming forward. He's got his head back, he's
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squeezing those shoulder blades at the top. He's dropping his elbows a little
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bit, and getting a little tired. We'll give him a little break here before we
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go on to the next exercise. Now if this was too much weight, much like a push-up
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guys, where we have kind of this in between stability, and the strength it takes to
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take on your whole body weight. We can adjust this bar up and down. Somebody can
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get almost near vertical, and hang back off the bar this way, and pull themselves
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up, and have very low load. I've made this pretty tough on Mike, by dropping it all
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the way down to near horizontal. Now you ready for the next stability
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progression. Alright so Mike's going to get back underneath here. We're going to
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talk about stability progressions for this exercise. Alright glutes tight, you
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can see his forms nice and straight, feet, knees, hips, shoulders are down in back.
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Heads up, and this time I'm going to make him just lift this one foot about an
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inch off the floor. Alright so drop them down, don't let him get all hip
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flexed, and now he can keep going, and now we can see his left glute has to work
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really hard to keep him stable, and keep him from rotating. This is actually a
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good progression for Mike, he's working hard, but not too hard and he's able to keep
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good form. So go ahead and relax for a second. Now if I wanted to take this up
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yet another notch, especially my personal trainers out there. I know you guys are
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always looking for harder exercises to do. Here's a good challenge for you. I
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want you guys to take a stability ball, put it under your feet. If you can do 20
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of these, feet underneath the stability ball, horizontal body line, horizontal row. So horizontal playing wide grip row, you need to write me and tell me you can do
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that. I've met very few people who can pull it off, and it's a great exercise. So
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Mike why don't we show them what it takes.
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Alright glutes tight, quads tight. Get your feet straight pointing up towards
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the ceiling, good, toes in, you ready? Alright hold on one sec. I'm like let's
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back up the ball, you can see there Mike kind of got too far under the
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the bar here, so that he was pulling up towards his neck. This one takes a little
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bit of practice. One of the reasons this is so hard is just trying to maintain
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your position under the bar and not roll out, takes a lot of stability from your
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shoulder girdle. Nice, this is going to take some work for Mike. We can even go
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to one foot on this progression. I've seen people do, maybe we need to bring
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the bar up a little bit, you guys can tell that there's a a wide range of work
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to be done here. You guys should be working with this progression for a
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while. Now I'm going to take this ball away. I do want to show you guys one
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other thing before we get off this video. In an inverted row we can do two
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different planes. So if this is too hard for somebody, you can't get somebody to
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do a good form stable shoulder row in the horizontal plane. You guys can switch
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back to your normal sagittal plane row. Mike's just going to have to back up a
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little farther, because now the bar is going to hit them about here, right just
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underneath his chest. He's going to go shoulder width with his hands, and an
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underhanded grip. This is very similar to that suspension row video we did before,
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and actually the same progressions apply in this. So we can still do the one foot,
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we can do one foot unstable environment, and we can adjust the bar up and down. So
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there you guys go. We have an inverted row on a smith machine, or power squat
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rack. You guys have horizontal plane in the upper body, or sagittal plane, and you
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have all your progressions, which is going to be two foot, one foot, two feet
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