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Pull-ups that actually build your back 👇Most people just yank with their arms. Correct : depress the scapula, pull elbows down, squeeze the lats hard at the top.

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57,369 次观看 • 5 天前 •via X (Twitter)

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The lats are not a nervous rescue dog. "Depress the scapula first." It's welded to my spine. Where's it going? "Now retract, but don't over-retract." So retract the correct amount. Cheers. "Think about pulling with your elbows, not your hands." My elbows are attached to my hands. This has been the arrangement for some time. "Imagine your hands are just hooks." Imagining. "Now feel the stretch and visualise the lat spread." Visualising. Bar hasn't moved. "You're not connected to it yet. We'll do some band work first." Brother in christ. It is the biggest muscle in my upper body, it is bolted to my pelvis, and it has one job: pull the arm down. That is its entire personality. Put your hands on the bar. Make the bar go down. Heavy. Don't turn it into a row. The lat has no choice. It's the only thing in there that can do it.

The lats are not a nervous rescue dog. "Depress the scapula first." It's welded to my spine. Where's it going? "Now retract, but don't over-retract." So retract the correct amount. Cheers. "Think about pulling with your elbows, not your hands." My elbows are attached to my hands. This has been the arrangement for some time. "Imagine your hands are just hooks." Imagining. "Now feel the stretch and visualise the lat spread." Visualising. Bar hasn't moved. "You're not connected to it yet. We'll do some band work first." Brother in christ. It is the biggest muscle in my upper body, it is bolted to my pelvis, and it has one job: pull the arm down. That is its entire personality. Put your hands on the bar. Make the bar go down. Heavy. Don't turn it into a row. The lat has no choice. It's the only thing in there that can do it.

Sama Hoole

31,953 次观看 • 1 个月前

Most lifters only think about their legs when they squat. But your squat is only as strong as your upper body tension. ✅A tight torso + strong legs = a big squat. Here’s how to lock it in 👇 ☑️ Pull the bar into you, not onto you Loose bar? You’ve already lost. Pull it into your traps/lats like you’re trying to bend it around you. ☑️ Lock your upper back first Upper back tight ➡️ brace ➡️ squat. Set the tone from the top. ☑️ Elbows control your torso Elbows drifting up? Chest collapses. Tuck them down and back = stacked, powerful torso. ☑️ Upper body moves first? Weight wins A strong squat starts with zero movement up top. Locked-in torso = TOTAL control of the bar so your legs can do their job. Fix your upper body tension and your squat instantly feels 20–40 lbs stronger…dead serious.

Most lifters only think about their legs when they squat. But your squat is only as strong as your upper body tension. ✅A tight torso + strong legs = a big squat. Here’s how to lock it in 👇 ☑️ Pull the bar into you, not onto you Loose bar? You’ve already lost. Pull it into your traps/lats like you’re trying to bend it around you. ☑️ Lock your upper back first Upper back tight ➡️ brace ➡️ squat. Set the tone from the top. ☑️ Elbows control your torso Elbows drifting up? Chest collapses. Tuck them down and back = stacked, powerful torso. ☑️ Upper body moves first? Weight wins A strong squat starts with zero movement up top. Locked-in torso = TOTAL control of the bar so your legs can do their job. Fix your upper body tension and your squat instantly feels 20–40 lbs stronger…dead serious.

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Pull-ups on point at the pier with your boys #motivationmonday #workout #workoutmotivation #fitness #pullups #miami #southbeach

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43,703 次观看 • 2 年前

I like the Hammer Strength iso-lateral chest/back machine as a change-up for lat pull downs. I keep the weight a little lighter. Go for a big stretch at the top (I don't do this on regular lat pull down) but the weight needs to be light enough you can retract and pull the weight down when you transition. If in doubt, don't go for a big stretch at the top and stick with normal lat pull down movement! Stay Stronk!

I like the Hammer Strength iso-lateral chest/back machine as a change-up for lat pull downs. I keep the weight a little lighter. Go for a big stretch at the top (I don't do this on regular lat pull down) but the weight needs to be light enough you can retract and pull the weight down when you transition. If in doubt, don't go for a big stretch at the top and stick with normal lat pull down movement! Stay Stronk!

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Max day on pull ups + 20 = Kyra McFarland at the top of the leader board in the weight room 💪🏼👏🏼 #EverythingEarned

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Here are the kissing secrets most people never learn… but the ones that make someone melt the moment your lips touch theirs: 1. Start slow — painfully slow. Hover your lips over theirs for a second. Let the tension build. The pause is what makes their body react before the kiss even starts. 2. Match their breathing. When your inhale syncs with theirs, the moment feels deeper. This is energetic chemistry, not just physical kissing. 3. Use your hands intentionally. Touch their jawline, the back of their neck, or pull them gently by the waist. Hands guide desire… lips follow. 4. Break the kiss on purpose. Pull back, look at their lips, then kiss them again — slower. This tiny tease creates obsession. 5. Kiss in patterns, not one rhythm. Soft → softer → deep → pause → slow again. That unpredictability? That’s what they remember. If you want to learn how to kiss in a way that feels addictive the words, touches, timing, and energy that make intimacy unforgettable… follow for more and send a Dm🤝 Your kisses won’t just be good they’ll live in their mind for days.

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Master the V-taper. Combine vertical pulls for width and horizontal rows for thickness. Focus on the stretch, pull with your elbows, and fuel with whole foods for maximum recovery. 💪✨

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Daddy told me to wear pull-ups because I can't go to the toilet like a big boy. So I decided to get back at Daddy and messed my pull-ups 🙈 #abdl #abdlboy #abdlgay #diaper #diapers #soaked #soakeddiaper #wetdiaper #padded #dl #diaperboy #dlboy #diapergay #dlgay #gay #boy

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