Name: Horizontal Pull Up (Inverted or Hanging Pull-Up)
Uploaded: 2023-04-26T01:03:06.000Z
Duration: 5 min 47 s

English captions

https://stream.mux.com/Kqh3naAg00IxEsJWFUaLge3ZzH4Hhqp02VRm2025LQjvNE.m3u8

Learn how to properly perform the horizontal pull-up (also known as the inverted or hanging pull-up) in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, form, and exercise modifications (including progressions and regressions) to safely build upper body pulling strength and improve scapular stability and postural control. Develop proper body alignment, optimize latissimus dorsi and rhomboid activation, and enhance core engagement during this foundational pulling exercise. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to improve pulling mechanics, increase upper body strength, and reduce injury risk while optimizing performance.

Introduction to Advanced Inverted Row

Proper Form and Kinetic Chain Checkpoints

Adjusting Difficulty and Stability Progressions

Incorporating Stability Ball for Enhanced Challenge

Exploring Alternative Planes for Inverted Rows

Horizontal Pull Up (Inverted or Hanging Pull-Up)

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

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Back strength training exercises - best progressions for barbell rows, dumbbell rows, pulldowns, pull-ups, cable rows, TRX rows, and band rows. Back movements for endurance, stability, hypertrophy, and strength, and a sample back routine.

Back Exercise and Pulling Progressions

Cue the client or patient to lie underneath a fixed bar (in a power squat rack or smith machine).

Grab the bar slightly wider than shoulder width with an overhand (pronated) grip.

The hands may need to be repositioned during the first few repetitions to ensure the forearms are near parallel throughout the majority of the movement.

Feet perpendicular to the floor and 2nd toe aligned with ASIS

Pelvis neutral (absence of anterior or posterior pelvic tilt)

Torso, scapula, and head in neutral alignment

Torso and lower extremity alignment should be achieved by cueing the client to press their heels into the floor: extending the hips (contracting the glutes), extending the knees (contracting the quadriceps), dorsiflexing the ankles, and performing the abdominal drawing-in maneuver.

Note that optimal torso alignment should be achieved via hip extension, not lumbar extension.

Ask the client or patient to pull the middle of their chest toward the bar with their elbows wide “squeezing and depressing their shoulder blades” (retract and posteriorly tip their scapula).

The end of range (top of pull-up) should result in the bar, hands, wrists, and elbows in line with the middle of the chest, and the forearms parallel and in line with the direction of pull. Often several reps must be attempted to determine optimal foot position, body angle, and shoulder and arm position.

Cue your client or patient to control the eccentric phase at the desired tempo, allowing the resistance to return them to the starting position with arms near full extension and scapula protracted

Have the client or patient address any form or recruitment issues (posture check).

 Load is reduced if the body is positioned more vertically, increased if the body is positioned more horizontally, and the feet may be elevated for additional load.

 Additional resistance with a weight vest.

The scapula should not be cued into a fixed position. The concentric phase should include retraction, and the eccentric phase should include protraction.

Attempting to pull-up “too far” will result in a loss of optimal scapular position, likely resulting in anterior tipping. The range of motion should be the largest range that can be performed without pain or compensation.

Horizontal Pull Up (Inverted or Hanging Pull-Up)

Rope Row

Single Leg Alternating Horizontal Abduction with External Rotation

Suspension Row with Rotation

Suspension Row and Progressions

Suspension Rotation Complex (Pallof Press)

Single Leg Squat to Bilateral Cable Pull Down

Modifications of Renegade Row

Chaos Row

Rope Row with Eccentric Control

Standing Cobra

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