♪ Bob and Brad, the two most famous ♪
♪ Physical therapists on the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Yes, you can do a pull-up or pull-ups.
Here's how, seven steps.
Now pull-ups, I like them because they're bad ass.
Can I say that? - Oh Bob! It's a family show.
- They're bad butt, what do you say?
Anyway, they really make you look tough
and the thing is like (laughing)
if you fall off a cliff
and you need to hang on. - Yeah.
- If you do pull ups you can pull
yourself back up and save yourself some.
- That's a very good point, Bob.
- By the way if you're new to our channel please
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Bob and Brad. - There you go.
- Alright, Brad here, you're maybe wondering
what he was doing.
This is just kind of an adjunct.
One thing to help your lifting
or any pull-ups, you wanna have really good grip.
- Right.
- And we got the Bob and Brad Grip Strengthener.
Yes, this is a little commercial,
but we'll put a link down below.
We really like it, I use it. It really increased my grip
I beat the young guy the other day, remember?
- Yeah. Well it was invented by a rock climber
where his life depended on good grip.
That's a good product for grip.
So, what are we gonna do, Bob?
- So we're going to actually get rid of you, Brad,
that's the first thing we'll do.
We're gonna bring Liz in again, our camera woman
because Liz can't do a pull-up
and let's be honest, say she's not going to do a pull-up,
but we're gonna show her the steps to get there.
- Yeah, and I gotta admit, Bob,
I don't do pull-ups most
because I don't have a pull-up bar at home, yet.
But I'll probably get to it.
Although they're not one of my favorite
things to do, so I'm not sure.
- I think if you do them a while, you'll actually like 'em.
I used to not like 'em either and I used to have pain,
but I got to the point now I love 'em.
It's my favorite exercise.
- Say no more.
- Alright, Liz, why don't you come on in?
I'm gonna grab this band and Brad,
you can still stay out here. - I can?
- Yeah, we'll let ya stay out here.
- I wanted to go behind the camera and pretend I was
doing something. - No, no, no.
We don't need you there.
We don't want you touching the camera.
There we go, that's a good idea.
- I think I can do it, Bob.
- So again, this is Liz, our camera woman and again,
you wanna make sure you go to her channel
and check her out, her and her husband.
They got the Family Product channel, it's a great channel.
They're funny and they go over products
that you could use on your,
well, we think you're funny,
that you could use in your life.
Let's start off with the first thing you're gonna do.
When you're doing a pull-up, what a lot of people don't
realize is that you actually,
why don't you turn around, Liz?
You really gotta activate the muscles
around the shoulder blades
in order to do a pull-up correctly.
- The muscles that stabilize the shoulder blades are key.
They're like the base of the shoulders.
- Exactly, for doing it.
- If they're not strong everything else distal
is gonna have problems.
- So the first thing, you're gonna start off
with something really easy.
You're going to bring your arms up like this,
like you're in the pull-up position and you're just
gonna squeeze your shoulder blades together
and push 'em down, like you're tying to put 'em
down in your pockets. - Right, they're going
(groaning)
- I don't know if you can see that on Liz,
but that's what she's doing right now.
Yep, and I can feel the shoulder blades coming together.
That's something you can do every day.
You can do it while you're watching TV.
People can maybe talk about you in the office
when you're doing it too.
Alright, the next thing--
- I can see her doing it at a movie.
- Yeah - A boring part of the movie.
Go on, I'm sorry.
- The next thing Brad is not an absolute necessary
but if you wanna use the wall anchor,
if you have the wall anchor - Sure
you wanna show that, Brad?
- You better believe it.
- Step aside here.
- So this is just kinda to get those lats.
- Start to strengthen the lats
especially if you're starting from ground zero.
- He's got the body elastic bands
and we got the wall anchor and it's just a great one.
These are what you do Brad, right?
You don't like to do pull-ups so you do these?
- Right, I do this, along with a number of other things,
but yeah, this is a good way to get started,
like you said.
- Yep.
- Alright, now we're going to the bar, okay Liz?
Here we go.
You're not going to the drinking bar,
you're going to the hanging bar.
(laughing) So the first thing you're gonna do,
you're gonna do what we call active hangs.
So you're going to hang with the elbow straight.
You remember that one?
Okay, so about shoulder-width apart
and then she's just gonna hang
and then while she's hanging she's going to actually
do some of that shoulder depression and squeezing
together at the same time.
You wanna lift your legs up and try this?
There you go.
Make sure you keep the elbows straight.
- Yep, there you go. - There you go, perfect.
Pefect! You're already better at this.
- Yeah, she is.
- She's got those shoulder blades to pull in.
- Okay, now you can relax, good.
- And strengthen that shoulder girdle, very nice.
- Now, you're gonna hang for about 15 seconds,
is what you're going to do and
you're gonna keep doing that until
your 15 seconds is pretty easy.
Then the next step would be...
again, this is gonna take dedication.
- Sure. - You know, this is something
I want you to do every other day, is what you'd wanna do
if you work out every other day.
I don't know if you do or not.
And then you're gonna do active hangs
with the arm at like a 90 degree angle,
so the elbows are at a 90 degree angle.
So you'll do the same thing. - Jump up like that.
- If you can get that in a position
where it works out for ya.
Elbows bent, there you go, now hang.
Keep the elbows bent.
- [Liz] Elbows bent? - Yeah, elbows bent.
- [Liz] (laughing) I don't know if I can.
- You can do it! - You can do it!
You can do it.
- So that one is harder for her,
she's not ready for it cause that's step two.
- Are we going to the eccentric?
- Yeah, so that would be step...
Actually, that's step...
step number four. - Okay.
- So, now step number five is she'd actually
do step offs, which she actually does this better
than she does the active hangs.
- Ah, so the hangs are stuck isometric.
- Yeah, it's just preparing for this next one,
but she actually does pretty good
as these are step offs now.
So, if you're shorter and if your bar's up higher,
you might use a chair but you're gonna do something where
you hang on and then she's gonna lower herself to the floor
and she's gonna do three sets of eight of these.
So, get yourself up into the position
and then lower yourself down.
Excellent.
- So lifts up with the feet.
So, these are eccentrics.
- Yep.
- Some people call them negatives.
- Yep.
So step offs.
You remember that movie?
Step Off!
- I didn't see that one, Bob. (laughing)
I'm a little behind the times.
- It's an old movie, so...
- [Liz] Keep going? - Yeah, a couple more.
- [Brad] A couple more, you're doing good.
- Good
And that's why you need
the grip strength in them. - Right.
- So, you know, eventually it's gonna get
that she can do three sets of eight of those really easy.
She can lower herself down. - Just lowering herself.
- Yeah, she's lower down - Good control.
- So then we're gonna go with the assisted band.
This is a, I never tried this before so I was surprised.
I ordered one, so you just loop it through like this.
Brad, I think I'll have you do this if you don't mind.
- OK.
- Because it seems like it fits you pretty well.
- Bob's a veteran pull-upper, so he never used this,
but you said you noticed a difference.
- No, I tried it, it makes it easier
there's no doubt about it.
- As a matter of fact when I get my pull-up bar at home
I'm definitely gonna have one of these if I start pull-ups
because it's just the wise thing to do.
- It's a good way to start.
- Yep, I don't wanna hurt my shoulders
and I know there's people out there thinking
"oh, you wimp, you can't even do a pull."
I can do one! - He can do one.
He's gonna show it today, why, he can do it even without--
- I can't do ten of 'em very good,
with good form anyways.
Alright, so I'm gonna put that on my foot.
You can go both feet, I've tried that too.
I'm just gonna use one.
And I'm gonna use that extra band
and it really does help quite a bit.
- Now the first time, Liz, you probably,
after you've done the negatives and stuff
and you've gotten better with it,
you're only probably gonna be able to do one of these.
So that's fine, you do one then you go back
to the negatives again. - Sure.
- You do seven negatives then,
you don't have to eight negatives because
you did one pull-up. - Right.
- And eventually you'll be able to do two pull-ups
and then you do six negatives. - Yep.
So three sets of eight all the way through.
- You know, maybe when you purchase these they come
in a two or a three in a set, I'm not sure,
but you could have your more resistant one or two of 'em,
possibly one on each feet. - Right. Exactly.
- Be creative.
- Yeah, the thing you can do is you can actually
have someone help you.
- You could have your husband, Alex, help you.
- Yeah, he'd be good for something.
- Maybe not. (laughing)
- But he could actually help raise your knee or
give you a little push on your foot,
however you wanna work it.
- If things don't go well you can blame him. (laughing)
- But there's no doubt about it,
that I mean, if you stuck with these
and you did these three sets three times a week
you'd get to the point you'd be doing pull ups.
There's no doubt about it,
'cause she's a lightweight woman too,
which helps a lot. - Right.
It goes without saying too, if you're heavier,
it's gonna to be a lot harder to do pull ups.
- Sure. - I lost 20 pounds and
when I had 20 pounds on me, it was
harder to do these pull-ups.
- Sure, you notice the difference.
- Oh, way so. - You bet.
- Alright, well thanks.
Remember, we can fix just about anything.
- Liz, get in here cause we can't see as well.
There ya go.
She's by far the best looking person here so...
- Well, I'll put her here and I'll put
the heart between you two.
- There ya go.
- They got the shirts out there.
(laughing)
Thanks everybody for watching.