♪ Bob and Brad, ♪
♪ the two most famous ♪
♪ physical therapists ♪
♪ on the internet. ♪
- Hi folks, I am Bob Schrupp, a physical therapist
- Brad Heineck, a physical therapist
- We are the most famous physical therapist
on the internet
- On their opinion of course, Bob.
- And we're gonna show how you to do your first pull-up
if you haven't already at age 40, 50, 60
and then we're gonna teach you to do
or train you to do eight more.
- Right.
- Because I think about
what I think about pull ups, Brad,
if you can still be doing pull-ups at 60, you're a bad ..
- Oh I would say so
- It's a family show. It's so bad.
(Brad laughs)
Yo, it's epic.
- With the a word.
- (laughs) Yeah but you know
you can be a freak in a good way.
- Yeah. Absolutely.
- So I think it's a great exercise
and it's good for your shoulders.
And it's good for, you know
- Like makes you feel strong, like bull.
- Right.
I want to be able to rip off 10 when I'm 70.
- Oh, that's a good goal.
- That's my goal, so.
All right.
By the way, if you're new to our channel
please take a second to subscribe to us.
We provide videos, how to stay healthy, feel pain-free
and we upload every day.
Also go to BobandBrad.com.
Go to the giveaway section
because what we're giving away today is a pull-up system.
And we'll show you that as well.
- Absolutely.
- You can also find the contests on Facebook
it'll be pinned to that page.
go to Twitter, Instagram or Tick-Tock
if you want a 62nd version
of our program and what do we else do we have, Brad?
- Well, Bob, we have the podcast out there and
we've got some outstanding people that we've interviewed
- Yeah, great interviews.
- Yup, it's great information
- And more coming up.
So the first assumption we're gonna make Brad is
you currently can't do a pull-up
and we're gonna show you how to go to
do the first one.
That's the most difficult one.
- I was in a situation about..
- Yes, you were
- 6 months ago.
I quit doing them after high school then
because I didn't care.
Then I tried to do 'em.
I gotta admit I could do one and a half.
- Sure.
- But it wasn't fun.
And I thought, yeah, why do this?
But then it was. Go on.
- Yeah, I went and I went back as it turns out.
I was getting neck pain when I was doing it.
And, but now I rip 'em off.
So if you wanna start doing pull-ups, you wanna
strengthen the prime muscles involved in doing a pull-up.
- So that'd be like the major ones?
- Well, the muscles that you need to do a pull-up
we're gonna go over to them right now.
- Yeah. Perfect.
- This was according to a study.
- Yup.
- The muscles and these were in the most important order,
you know, descending or
descending order, right?
The first one is the most important.
And that's your core, believe it or not.
Your core is really important actually for all lifting.
- Sure.
- Even the big weightlifters,
they really work on their core.
- Oh yep, your back belt
- Next one, biceps
- Strong like a bull.
- Yeah, our lats,
that's what everybody thinks when you're doing
- Get that V-shape
- Yeah get that V-shape mid to lower traps.
You wanna turn around, Brad?
I'll show you where that those are.
So,
- Oh, just once?
- (laughs) Yeah yeah yeah
No. Face there.
- Okay.
- Okay, so lower traps are in down is here.
Middle traps are in this area here.
Yeah. So
- Upper traps which
- Up there. Yeah.
- You don't care about those for this.
- And the last one is grip.
We wanna improve your grip too.
'cause it - Oh, right!
- All right, the first thing we're gonna do is
now we're using our system here,
the Bob and Brad pull-up system
you can use any pull-up bar to do this.
- Right.
- I'll tell you why I like this.
I'll tell you the disadvantage.
I like this because you can do these in your office.
You can hook up, you're gonna get three of these
wall anchors with the C with the kit.
These gotta be put into two studs,
- [Bob, Brad] Wood studs
- Not steel studs.
- Absolutely. Gotta make sure about that.
Cause you'll pull it right out otherwise.
But I, you can also put these like on a beam.
- Sure.
- Which I had in my basement.
- A wooden beam.
- A wooden beam but I actually moved it back up to my office
because I'm doing them throughout the day now.
- Sure and we'll talk about that.
- Yeah we'll talk about that.
So you can see it's really easy to hook these up
and they'll hold what I mean,
- Both Bob and I were at a 400 pounds
hanging on one of those.
- Yeah, one of those. So if you weigh a 100 pounds,
- We rated at 300 which is a very safe rating.
- Right. So the, the disadvantage for some people, you
you are up right up against the wall, which I think is good
because it actually keeps you from cheating.
- Right.
- But you will slide up and down the wall
- Yeah
- When you're doing it.
I just want people to know that, but I'm gonna
show you why that's another advantage later
when we use this band.
- Sure. Yup.
- All right. The first one you're can do is
what we call scapular pull-ups.
This is the lower traps and grip.
And so basically you're pulling up the body
without bending the arm.
So you're not bending like this.
You're just pulling up like this
and you're starting the scapulars
- Right here. It's a subtle movement,
but it's very critical important.
So he's working these muscles here and that's the core
you know, it's part of the core of these shoulders.
- Yes, exactly.
- And you have to have that to do a good pull-up, so.
- And want you may not know, is that
that is actually the first step with all pull-ups like
when I'm gonna do a pull up, you have to do this first.
You tighten that and then you pull up
it's all one smooth motion.
So you don't see it on people.
- Right.
But, so that's a very important.
With all these I'm gonna have him do it 2 times a week
and 3 sets of 10.
- Sure.
- Just to keep it simple, so.
- Yeah.
- All right, next one is a kneeling pull-down.
You are gonna have to get some
pull-up bands - Loops.
- Or loops from us or from anybody.
They usually come in a set of five.
- Right.
- This is the heavy duty one.
But if you're just starting off
they've got ones that are a lot less intense.
- Right, right.
- So, but what's nice about this.
You can hook it up to the anchor like this
and you can kneel down and you're gonna do pull-downs.
So this is actually gonna work the lats, the core
and the bicep.
Now you wanna do these kneeling.
If you do them seated, you don't work the core very well.
They found that in a study, to be true.
So I'm just gonna
pull down like this.
- That's right here, you know, those lats are pulling down.
So we've already reached these muscles
with the previous exercise. Now we're
- Now we're hitting the lats.
- Yep.
- That's the main one we're hitting here.
So again, 3 sets of 10.
I don't wanna bore you by going
all 3 sets of 10 right now.
( Brad laughs)
So now this is an interesting one now.
You be careful when you do this one,
wanna make sure it's attached really well.
You're gonna do reverse rows.
- Oh.
- And I call them reverse standing rows.
Now you're gonna hit your lats, your core, your mid traps.
- Sure.
- And your arms a bit when you do that.
Now you're gonna grab on.
Now, just start by doing this
lean back a little bit and pull it up, pull back like this
but then eventually you're actually gonna
you can actually you'll feel comfortable with this.
Lean forward, I guess.
And I'm gonna go back a little bit further.
- There you go.
So you're thinking about squeezing those shoulders.
- Yeah, squeezing the shoulders
just getting that mid trap.
- Yeah. These are great for posture.
- Yeah. they are.
And you're working your core.
- Uh huh.
- I like this one.
- Yeah. Yeah, I do similar ones with actually
that's a different story.
We'll do another video.
- Well, it's not all about you, Brad.
- Well I know. I wanted to get a word in.
- (laughs) Yeah yeah yeah
- It's been pretty quiet.
- Okay. Next one.
This is where I think this system shines red
because you may have heard of assisted pull-ups before
and I've seen some kinda fails on them.
Like they'll put it on the bar
and it'll snap up or it'll come off.
The bar will come up.
You surely don't wanna do it on one of the ones
that goes to the doorway.
- Yeah.
- So, what you gonna do.
This is hooked up into the anchor.
You're just gonna pull down like this
and put it on your knee like this.
And now these are assisted pull-ups.
'Cause you want them what to start feeling what it feels
like to do a full pull-up.
So you're gonna start down and you're gonna find out
these make it infinitely more easy.
- Right. Yeah. And it really works well because first of all
you get a feel for the motion.
- Right.
- Psychologically, you realize, "Oh, I can do it."
- I can do it. Exactly.
- Which is big. And it gets your shoulders used to that
that way.. - I think I could do about a hundred that way.
- Well, maybe we'll do a video on that.
- Yeah, so eventually what you're gonna do then
is you're gonna start going to a lesser, lesser band.
- Oh.
- There's five of them and you'll work harder and harder.
Brad's gonna grab once. We got a mess here,
but there's the purple, that's the next one.
- Yep.
- So you'll be able to hook that one up and,
- I do have a mess but
( Bob laughs)
- So the final one you do is
you can do negative pull-ups.
Now for many of you, you're gonna have to stand
on something like a stool and lower yourself down.
It's kind of a eccentric contraction here.
So, but I'm, I'm tall enough, when you're 6'6
comes in handy once in a while.
So I can actually just lower myself down
and lower myself down.
- And you know you could get a little stool
that you could do this.
- Exactly. Yeah. That's what I was just saying, Brad, so.
All right.
- I've got them, Bob. Look at that.
- Here we go.
- Here we go. Four here, one there, all different size.
- So when you get down to this one
you probably can start doing real fast.
- Yeah.
- That's probably not helping you much anymore.
So now Tanner, if you don't mind spinning it a little big.
Now, once you can do at least five pull-ups, okay.
Once you've done this training, you switch,
you can actually do five on your own.
I want you then, you're gonna start a different system.
And this is called Greasing the Groove.
- Greasing the groove.
- Yup. Kind of like it's training your neurological system.
(sighs) I've got to get, my chest hurst.
- So this is where it gets deep.
- Yep. I'm gonna try keep it fairly simple.
- Yeah. I read the BS. I'm just kidding.
- Yeah, no, this was recommended by Pavel
and I don't know how to say his last name.
T S A T
- He's an exercise guru.
- S O U L I N E.
He introduced the Russian kettlebell to the West.
- Oh, I see.
- In 1998, kind of started the kettlebell revolution
but he's a former Soviet Special Forces
Physical Training Instructor.
- Oh.
- He's quite a character.
I mean, I've seen him on a bunch of podcasts.
He's no bull and
- You seem him on podcasts?
- Yeah. Cause they, they show the podcast.
- Oh, that's right.
- Yeah on YouTube.
Yeah. So, so there's
there's two primary ways to get strong.
- Okay.
- One, you actually lift heavier weights.
- Yup.
- You tear down the muscle microtrauma.
- Yep.
- Then it heals and it recovers and adapts
and it's stronger than before.
- Sure.
- The other way is you're
you're actually using lighter weights
but you're training your neurological system.
So the example he gave is and he calls it greasing,
Greasing the Groove
He said, if you let's say you have an 8 cylinder engine.
- Yeah. V8.
- V8, which we all do, you know, let's say we all do.
You will. You're you're only gonna able to fire off maybe
2 cylinders at once.
- Speak for yourself
(both laughing)
Just candid.
- So you're only firing a certain amount
of fibers when you're working, when you're working
- Right.
- When you're working in
and the ones that the great lifters,
they're able to fire off a way better percentages
than you do
- 'Cause it's there from their training.
- From their training.
Right. So you're instead of firing off 2
we're trying to get you to fire off 3 or 4.
- Okay.
- And then you do 40% of your max.
So let's say you can do 10 pull-ups.
- Yeah.
- You're gonna only do 4.
- Okay.
You, you don't wanna get even close to fatigue.
You always wanna be fresh.
- Yeah
- So if you're only able to do 5 pull-ups
which is what we're recommending, you get up to it.
- Yeah
- You only do 2 pull-ups.
- Okay.
- And you're gonna do throughout the day.
- Like you don't have to go?
You can just do a once a day or you're supposed to do it?.
- Oh no. If you wanna, if you wanna get stronger
you're gonna have to do it throughout the day. Like
- How many though?
- I would, he said he, he kind of left it open
- Yup.
- As long as you're fresh and do it as often as possible.
As long as you're just staying fresh.
- I would assume at least 3 times a day.
- Oh, at least 3
- Probably like 5 or so, if you did five
that still be only 10 pull-ups total.
- Right.
- But you spread it out
and that's gonna tune into that system.
- Yeah tune into your neurological system.
As you get stronger, you can increase, you know,
you could do, you know, 3 reps throughout the day.
I'm doing three right now.
Just because I feel really fresh with that.
- Right.
- You shouldn't sweat at all.
It's that's where the, again, these come in handy.
I had it down in my basement.
I'm like, well, I'm not gonna do them
if I do them down in the basement
but I will go to this bedroom and I see them all the time.
And every time I see him, I, I rip off three.
- You could just put them in your hallway actually
every time you walk by, you know, if you got to get up
to use the restroom do few pull-ups.
- That, that has to be approved by the wife, my wife.
- Well, I think she would go
- No, she would not.
- 'cause she might wanna do it as well.
- ( laughs) She would not
But anyway, you don't wanna overtrain.
You're you're not exercising to failure.
This is really kind of a radical approach.
You're not gonna get that much bigger
but you're gonna able to do pull-ups.
- Right and you're gonna burn some calories.
- Yeah, he was talking about his father or father-in-law
who was able to do more pull-ups now at age 70.
If he could do when he was young, young Marine.
- Really?
- Yeah.
- Wow. Because he used the Grease to Groove method.
- So he does that method, but then every now and then
- Every now and then you test it.
- You test it and see how many you can do for a max.
Yeah. That's good.
- I think you'll..
I'm finding out that I'm pulling up easier.
- Yeah. Sure - I'll probably go up to 4 so
check it out.
- We've got 10 years and then you'll be 70
and then we can see if you can do it 10, right?
- Yeah yeah.
- 10 at 70.
- I wanna be bale to do 10.
- 10 at 70 group.
- So, all right. Thanks for watching guys.
(upbeat music)