How to Properly Do Pull-Ups

You might be wondering why your pull-ups don’t give you desired results. It could be that you’re doing it the wrong way. Pull-up workouts are some of the most effective strength training exercises you can possibly do, in preparation for a multitude of activities requiring upper body strength such as rock climbing, grappling, and pulling.

Pull-ups build strength in the upper body by lifting your own weight. Therefore, you must have strong chest, back, and shoulders. However, it’s not just about pulling the upper body. A pull-up actually involves a series of steps and proper execution to avoid injury.

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1. Don’t swing. Swinging is considered cheating. You definitely don’t want fatigue on the biceps and forearms, so the best way to avoid this is to stop swinging and just begin your pull-ups from a dead hang.
2. Position your shoulders. Remember that the pull-up work starts from the shoulders. Positioning them properly is essential and even critical. Start by pulling the shoulder blades downward while pushing the chest upwards toward the bar. Only then must the elbows begin to bend. The upper back strength is tested with this shoulder blades routine.
3. Strengthen the upper body without resorting to kipping. Control lower body movements, such as kipping or knee jerking. Many CrossFitters use this technique to provide extra lift. However, it may also cause damage to the labrum and rotator cuff muscles in the shoulders. Use optimum control of movements in the lower body to attain maximum strength in the upper body and core.
4. Do pull-ups by step. You’re not expected to perfect pull-ups the first time, but it is important to do it correctly. Start the pull-up from a dead hang. Grip the bar with palms facing away from you. Retract the shoulder blades; control body movements and avoid kipping or swinging; let the back do most of the work rather than the biceps. Look at the bar as you pull your face up. After doing it a few more times, you’ll get the hang of it.