Pull-Ups is one of the best body weight exercises you could perform. It does wonders not only for your back but it can also be a good strength indicator as well.
But, Pull-Ups is one of those exercises that people perform incorrectly. That is because the exercise itself is hard to do, especially if you do not know how to properly do it.
In this article, I will talk about the 5 most common Pull-up mistakes that people do and how you can fix them.
- Using Momentum. This is probably one of the cardinal sins in the gym. People use momentum in a lot of different exercises because it helps them perform the exercise to its “intended” degree. Unfortunately, using momentum not only robs your muscles of gains but it can also lead to injury as well. Using momentum when doing pull-ups is very common. People use their legs and feet in order to propel them upward and do a rep of pull-ups. To fix this, do not use your legs. If you cannot help using your legs, cross them so they will be in a constant and steady position.
- Incorrect Elbow Position. Most of the time, I see people performing pull-ups incorrectly because of where they position their elbows. When doing a pull-up, you must position your elbow like you were putting it in your back pocket. This is to ensure that the back gets activated and not your biceps.
- Not Pulling the Shoulders Down and Back. This is another common mistake when doing pull-ups. What most people do is that they do not contract their shoulders when they are at the top of the bar. What you should be doing is whenever you reach the top, you must contract your shoulders down and back in order to get your much needed “backtivation”. If you are unsure what I am talking about, just think of putting your chest out when you’re at the peak of a pull-up.
- Not Taking Advantage of the Full Range of Motion. This is also a rather common mistake that people do. In fact, I am guilty of this one as well. When you’re not performing the Pull-up with the full range of motion, you are not going to be getting the full benefit of the exercise. Make sure that whenever you’re doing a pull-up that you start from a hanging position and then pull your body upwards until you reach the top of the bar or until you get the full “backtivation”.
- Forcing Yourself to do a Pull-Up. Pull-ups are very hard, especially for someone who is still starting to workout. If you force yourself to do a pull-up, there’s a really high chance that you will be performing it incorrectly and there is also a higher chance that you’ll get injured. To fix this, make sure to acclimate your body to heavy weights first before you perform a pull-up.
If you are doing any of these pull-up mistakes, now you know how to fix them.