- bilateral scapular pull-ups
- partial weight-bearing unilateral scapular pull-ups
- unilateral scapular pull-ups
- alternating unilateral scapular pull-ups
These are INTERNAL TORQUE. The more you use your glutei max, external obliques, pecs and teres, the easier it will be. The secret is to squeeze the daylights out of your glutei max. This will prevent you from swinging wildly. Keep your elbows straight!
I recommend you first master the bilateral hanging scapular pull-ups before progressing to the more advanced versions demonstrated in this video.
Whatever you do, do NOT shrug up using your upper traps. And do NOT forget to breathe! Inhale through your nose and exhale through pursed lips.
✅ Learn More:
If you want to learn about breathing and torque and how it impacts the way you move, and how I apply StrongFit to my home and gym workouts, then check out my ONLINE Strength Academy.
If you are new to StrongFit, and want to learn from me in person, then check out my Intro to StrongFit 2-Day Seminar (Sept 22/23, 2018, Toronto).