Pull-ups, the king of body weight exercises. Have you always wanted to learn how to do pull ups correctly? With any exercise the smallest of tweaks in form can have a dramatic impact on your overall performance during the set. Remember if you can perform an exercise better (more reps, more weight etc.) it will have a greater training effect.
Incorrect (pictured left)
Legs crossed and knees bent behind you. This causes an overextension fault of the lumbar spine. From this position it makes it impossible to engage the glutes, create a neutral spine and therefor create stability in the shoulder joint. The shoulder joint will rise up towards the ears to try and create a stable environment and in turn the lats switch off, the muscle group you’re more than likely trying work.
Correct (pictured right)
So lets get into how to do pull ups. Legs should be together with toes pointed just out in front of you. Glutes engaged and core pulled in tight. From this position the spine remains in neutral and there is greater stability within the shoulder joint. Notice how in the photo my shoulders are packed down. Don’t be surprised if you can perform more reps from this position.
With any compound exercise a small fault can cause you to dump torque and leak power, which will take away from the exercise. Think of it like this, your body is an electrical circuit. If the circuit is broken (in this example there is overextension of the lumbar spine) you’ll lose power.