Wrong posture for pull-ups

Pull-ups are a sport that everyone is very familiar with. Most people have been exposed to pull-ups since they were young. Many people also think that pull-ups are very simple, and they can learn them by themselves. But when you actually do it, you are far from the correct action by a thousand miles, and you make a lot of mistakes. So what are the wrong movements for pull-ups? Let's take a look at eight common mistakes in pull-ups and how to solve them!

Mistake 1: Incomplete Ascent

Many people do not finish the pull-ups. When pulling up, the cross bar is lowered a little above the top of the head. This is of course wrong. This kind of exercise will reduce the range of muscle contraction, and the muscles cannot be fully stimulated, which reduces the exercise effect.

The correct way is to stop until the chin exceeds the horizontal bar when pulling up, and then pause for a while to descend.


Mistake 2: Incomplete decentralization

In order to make it easier to go up, some people only go down to halfway when they go down, instead of going down to the full extent of their arms, which is the same as not going up completely, which also greatly affects the exercise effect.

The correct way to do this is to lower completely until the arms are only slightly bent.

Mistake 3: Throwing Your Body

Swinging your body to assist with pull-ups is also one of the most common mistakes made. Many people often use this method when they can't do pull-ups, shaking their bodies to throw themselves up. But this will not achieve the purpose of exercising the arms and back.

The solution is to tighten your abs as you move, to feel like someone is going to punch you and you protect the tension in your internal organs, keeping your upper torso still.

Mistake 4: Kicking your legs too far

Kicking your legs a lot during pull-ups, although it can make the ascent easier, but this will affect the upper body posture and affect the training effect, and it does not meet the standards.

This problem can be solved by crossing the legs together.

Mistake 5: Excessive arching

When pulling up, many people often arch their waists excessively, that is, hyperextend the lumbar spine. Although it can go up more easily in this way, it is easy to cause waist discomfort and cause lumbar spine injury.

The solution is to keep the upper abdomen tight and the spine neutral during pull-ups to prevent excessive waist arching.

Mistake 6: Body Leaning

Because of the different strengths of the left and right hands, many people often lean their bodies when doing pull-ups, and the situation is most obvious when they are exhausted. Such training can lead to an imbalance in the development of the left and right muscles.

The solution is to pay more attention to the weak side during exercise, you can choose to reduce the number of training sessions, and you can stop training when the movements are incorrect.

Mistake 7: Free Fall

Some people think that pull-ups only exercise the body during the ascent, while ignoring the descending part. After finishing the ascending part, they suddenly relax and let the body fall freely. In fact, this is wrong, and it will reduce your training effect by half.

In the descending part of the pull-up, that is, the eccentric contraction stage, the eccentric contraction of the muscles requires more force than the concentric contraction of the muscles, which means that there will be greater stimulation to the muscles at this time. So be sure not to relax yourself when descending.

The solution is to use strength to control yourself to slowly descend during the descent stage.

Mistake 8: Not Adducting the Scapula

The scapulae are not tightened during pull-ups, resulting in incorrect back force, which cannot effectively exercise the back and deviate from the purpose of exercise.

The correct way is to use the back to exert force when pulling up, and feel the obvious contraction of the back, and at the same time, there is a sense of tension in the front of the forearm and upper arm.

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