Master the Proper Form for Pull-ups
It can be a struggle to get yourself up to that bar, and generally, when we struggle we tend to sacrifice form. If done incorrectly, Pull-ups can seriously injure your back, arms, and hands. It is important to set your ego aside and work at your own pace. Remember that a proper pull-up involves the full-body control; not just the arms and shoulders. Here’s a quick overview on what you should be considering when performing a pull-up exercise.
Also, see our blog on Benefits of Chin Ups and Pull Ups
Hand Grips
For pull-ups using a flat bar, your palms will be facing away from you with fingers hooking over top of the bar. Your thumbs should not be wrapped around the bar. Instead, your thumb should grip on the same side as the rest of your fingers with your wrists neutral (not flexed) and forearms hanging straight down from the bar. This thumb placement will put less strain on your elbows and shoulders during the exercise.
Hand Position
The positioning of your hands for pull-ups is dependent on the dimensions of your body, as well as which muscle groups you’re looking to work. For a neutral-grip (standard) pull-up, your grip should be slightly outside of shoulder-width apart.
Elbow Position
While doing a pull-up, it is important to prevent your elbows from flaring out and to keep your elbows tucked in towards your torso. You can visualize yourself squeezing your elbows towards your ribs while pulling yourself up towards the bar. This tight placement will help prevent injuries to the tendons in your elbow and it will also help engage more of your biceps and shoulders.
Shoulder Retraction
When starting the motion of your pull-up, your shoulder blades should be retracted with your chest puffed out. If your shoulders are up near your ears, you most likely resting too much weight on your shoulders’ joint capsule. This can lead to injuries later on by placing too much weight and strain on your shoulders’ soft tissues. Be sure maintain this shoulder blade retraction throughout the exercise. If you’re unable to maintain the proper form, take a rest and come back to it.
Core & Glute Activation
Be sure to activate your core with a gentle contraction while also contracting the glute muscles. The easiest way to do this is to contract your hips forward while exercising (think of a dog tucking its tail between its legs). Your contraction should be accompanied with a strong exhale. Be mindful not to arch your lower back when performing this exercise. If you're using a box or bands to assist your pull-up, try with your feet in front rather than behind your body.
Breathing Exercises
While pulling yourself up towards the bar, forcefully exhale the air out of your lungs while while keeping your core and glutes contracted. This should result in a very tight midsection making your body feel easier to lift (rather than trying to pick up dead weight). On the way down, begin to inhale a deep breath before repeating the process over again.
To Summarize
1. Fingers placed over top of bar with wrists straight
2. Hands slightly wider than shoulders
3. Elbows tucked towards center
4. Start with shoulders retracted and chest open
5. Core activated and hips contracted forward
6. Exhale on way up, inhale on way down
