♪ Bob and Brad ♪
♪ the two most famous ♪
♪ physical therapists ♪
♪ on the internet. ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And we are the most famous physical therapists
on the internet.
- In our own opinion, of course, Bob.
- Today we're gonna be talking about the chin up
versus the pull up.
Which one is better?
- The chin or the pull?
Yeah. - Right.
We're gonna show which is which, and we'll go over all that.
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This week, we're giving away a RENPHO-
is there a name for it?
Stationary bike?
- [Brad] Stationary bike.
- [Bob] Okay.
- [Brad] Yeah, well Bob.
- [Bob] We did a review on this.
- [Bob] I got as memory thing, you know,
I think it's a nice bike.
- Yeah, it's a nice bike for working out at home.
Takes away excuses.
You don't have to worry about rain.
- That's right.
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if you want a 60 second version of our program.
And Brad, what do we have?
- The podcast.
- We have the podcast now.
- That's right,
you can listen to us without looking at us.
- Yeah, that's a real benefit.
So, actually going with the system here now.
- Right, yeah.
- You actually, there's three kinds of grip.
- Right.
- There's the pull up, which is palms out.
- Okay.
There's a chin up
and think about your hand going to your chin.
- That's a good, I'm glad you said that Bob.
- That's palms facing towards the face, towards your chin.
You can scratch your chin.
The last one is actually a neutral grip
where your palms are facing each other.
- Sure, sure.
- So, you know, many find the chin up to be the easiest one,
like that.
Me, I actually find the pull up to be easier.
- Sure.
What about the other kind where we...
- The neutral?
- No, the twist. - Oh, the twist.
Yeah, we'll show that.
- That's a secret.
- Yeah, that's a secret.
So, what I found with this study is
that there really wasn't that much difference
in doing one versus the other.
I know the belief is that when you do chin ups
you're doing more bicep.
- Yeah, because it looks like it.
- Yeah, and you are slightly.
- Well it's more fun to do it you can go, "Oh look at that."
- In fact one study showed that you did the bicep more
and the pec major more.
- Sure.
- Now with the pull-up it was great.
People think it's the lats are more then.
- Sure.
- But it wasn't.
It was the lower traps
are really more. - Oh really.
- But it just wasn't that great a difference
that I think you need to, I want to focus on biceps today.
I don't think it helps that much.
They found out that both target muscles
in this descending order: it was lats first, biceps brachii,
infraspinatus, lower traps, pec major, erector spinae,
external oblique.
- Oh Bob, you've got me all confused.
I'm trying to go through them in my head
and one way or another,
but the big picture of it's not a big difference.
- Yeah, it's not a big deal.
- You're still doing the same motion, you know.
What about the brachioradialis?
- Yeah, so with the neutral grip
you're going to work the brachioradialis a little more,
which is a muscle, I don't know, can you see it?
- I can see your arm.
- Right there, see it?
- Oh yeah.
- That's the brachioradialis.
- Yeah, we're sick of that let's go on.
- All right, so, when you want to do pull ups at home
what are your choices?
So, one of them is, actually I left it over there, Brad.
- Oh yeah.
- The bar.
We're going to go over to the door and show you.
This is a system where, what's nice about this,
these are inexpensive and they're easy to set up,
but I think they're dangerous.
- Yeah, there are some other issues about it too
but we're going to show a little demo.
- Okay, so this is the bar.
I have it hooked up on the door already.
First off, it doesn't fit right on this door.
And this is, I don't know what is this?
- Probably a 36 inch. - A 36 inch door.
So, these parts right here need to go beyond this
and they don't go beyond this,
they're for a more narrow door.
- [Brad] A lot of residential doors will have.
- Will fit.
- [Brad] Yeah, probably the majority.
But you do need to consider that,
so make sure that you don't have it in mind
for too wide of a door.
- Right, you'll have to measure your door first
before you ordered this.
So then, you know, basically it uses, I don't know,
is this physics spread?
What it comes with is this little piece.
Can you just show that Brad?
- [Brad] Yep.
So, they give you a little piece of sheet metal
that you put up behind your trim
and then that is supposed to hook there.
And that's supposed to help offer support
which, you know, it certainly does.
- Yeah, 'cause I did see if you go on pull up fail, online,
I did see someone who, it just came off.
You know, he was doing a pull-up
and you take a bad fall with these.
- The other thing is, in my house I do have some walls
that are made out of two by sixes.
Which this is.
Then it's too thick of a wall and it won't fit anyways.
'Cause that's why we're having problems with this.
So make sure you have a narrow doorway.
- Oh yeah, thick this way.
- Yeah.
Commercial buildings it's probably not going to fit,
it's made for residential.
So there are some considerations,
again it'll probably fit in your house.
So you want to show how you do the pull-ups?
- Well, I don't know if I want to do one, Brad.
- [Brad] Well, I wouldn't, but just show.
- The pull, yeah.
- [Brad] So you got this way.
- That way, I imagine you can go like this, too.
- [Brad] And then this way, like we had mentioned.
- Oh yeah, like this or like this.
- Yep, so take it off once Bob.
Now this is a problem,
you know they're padded fairly well
so you probably won't scratch your trim
but these trim boards are put on with trim nails
which are not very strong.
- Yeah, little nails.
- They're thin,
they might be a brad number eight, number 10, whatever.
Probably a six.
- A brad.
- [Brad] Yeah.
- You had to get your name in there didn't you?
- So anyways, you know, this can happen
and that's a problem.
That's a danger thing
plus you don't like to do that to your trim in your house.
- Well it's funny that we just put it on here.
We didn't make this trim loose, it was like this.
So, I mean, it's not unusual.
So you're going to want to make sure
that trim is well secured
because if that gives way and you go down,
you could get hurt.
- Yeah, so that's not fun.
- Right.
All right.
We'll go back over here and show a different alternative.
So for those of you who are familiar with Bob and Brad.
- Right.
- We've been selling wall anchors for years
and you also can order along with it, some exercise bands.
And with this, you know if you order from our website,
you get four of these
and you can set them up at different levels
and you can do just a myriad of exercises.
- [Brad] Right.
- I mean, you can exercise every muscle in your body,
pretty much.
- [Brad] What are we doing here, Bob?
- I know, I'm going to show you why this all developed.
- [Brad] A little history.
- [Bob] A little history, right?
I'm going to put this on here a little bit different, Brad.
We can actually go through the middle, like this.
- [Brad] Yep.
- Like that. - Sure.
- Now we wanted to give you some more options.
Pull-ups, you know, you can do lats with these,
but I wanted to show
how you could do full body weight pull-ups.
- [Brad] Right.
- So, Brad invented this and he is a very clever man.
- [Brad] I don't know about that, Bob,
but we lucked out on this one.
- Yeah, it really works out well
so I can actually leave my bands up here if I want to.
- [Brad] Sure.
- And what's nice about this is you can do all three grips
plus you can do a hybrid.
- [Brad] Which is the twist, which is what I do.
- Right.
- [Brad] I really like that.
- Right. - I do.
- So, do you start with pull ups and twist to a chin up?
- [Brad] Yeah, you want me to show you?
- Yeah, or I can show it to.
- Well, I wanted to do it, Bob, but no, go ahead.
No, go ahead, Bob.
- So I'm tall and the thing about this,
the wall keeps you honest too, but see, look at this.
This is beautiful.
- [Brad] So watch the rotation,
there's no stress on the joints.
You do what the body feels comfortable with
and what I really like about it,
you can see the wall keeps you from flipping back and forth,
like an injured minnow.
- Yeah.
- [Brad] It keeps you good form.
- Yeah, it keeps you focused on,
and now you can actually,
again if you order from our website, you get four of these.
- [Brad] Right.
- [Bob] You can actually do a wide based one to here.
Same thing.
You can do pull ups.
You can do chin ups.
- [Brad] There you go.
Watch what's goin on right here.
- Right, yeah, you can do a neutral grip.
- Exactly.
So yeah, you get that wider grip,
so you get different muscle fibers working.
You get that V shape, like us guys always.
- Yeah, yeah, we're always striving for them.
- [Brad] Exactly.
- But then you can also do some exercises here,
you can do some hanging.
- Right.
One thing I did want to mention,
if you do purchase these, they come with three anchors.
- Oh yeah.
- [Brad] So you can set them up.
They come with three? - [Brad] Right.
- I didn't know that.
- Well Bob, sorry.
- I should know these things.
- Let's do something new.
- But the thing about this, Brad,
I was just listening to a guy
that knows everything about strength training
and he said, if you want to get better at pull-ups
you don't do them to fatigue.
In other words,
you don't keep doing them until you can't do them anymore.
- I like that idea.
- You do it throughout the day
and you do like half of what you normally can do.
And so I put this pull-up system up by my office
and now every half hour I'll do just like four pull-ups
or five pull-ups instead of doing 10,
and I am getting stronger.
- [Together] I'm feeling strong like bull.
- [Brad] Actually, I usually do 10 as my max.
- That's what I do.
- I did five there, it's nice, especially as you get older.
- Yeah.
Well, they said you're going to enjoy your workout more
but you're also going to get stronger.
- [Brad] And your body's going to last longer.
- Yeah, that's exactly right.
- Especially if you're over 40 or 50,
everyone will agree with that.
- All right.
Everybody get strong like bull,
get your pull-up bar system,
your pull up system, Bob and Brad today.
(both laughing)
(keyboard plays)