Pullups: You're Probably Doing Them Wrong

      Pullups. Often referred to as the King of Upper Body Exercises. The exercise that separates the boys from the men. If you can do 10 strict pullups, you're on the football team. If you can do 20 strict pullups, you are the star athlete on the football team. He who can do 30 strict pullups is the captain of the football team and is dating the head cheerleader. You get the point. People who can do solid, strict pullups are admired and envied by many. 

    Because everyone wants to do pullups, it can be hard not to cheat on those last couple of reps in your set to say that you hit that "certain number". Don't fall victim to this trap. No one wants to be the individual who says he or she can do 10 pullups, and then dolphin kicks the last 8 in order to catapult his or her chin over the bar. Ugly pullups earn disrespect, and rightfully so. Check your ego. Do the pullup the correct way and reap the rewards, both physically and socially. 

    A pullup done correctly is a beautiful thing. When you do a pull-up correctly, everything just feels right. Your lats are tensed and you can feel the power they deliver when pulling your weight up towards the pullup bar. Did I forget to mention that pull-ups performed correctly also work the muscles you are aiming to work - that is, primarily the lats and upper back musculature? 

So, to get the most out of your pullups, focus on these cues:

1. focus on pulling your CHEST towards the bar, not getting your CHIN OVER the bar

Focusing on pulling your chest to the bar keeps your lats tense and using the smaller, upper back musculature. When you focus on just getting your chin over the bar, your upper traps will take over and your lats will disengage. You do not want this. 

2. Focus on pulling your ELBOWS down, towards your ribs.

This is another cue that will keep your lats engaged throughout the entire exercise movement

3. Create tension throughout your entire body

The more tension you can create in your forearms and grip, your abdomen, and your hamstrings and lower body (along with your back musculature), the more pullups you will be able to do. Tension helps to create total muscular control throughout the body, and this, in turn, translates to greater force output, and thus more strength.

4. Engage your scapula (shoulder blades)

The more you can engage your scapula in the pullup, the better. Your scapula should pull towards one another as you perform the pullup. They likewise help to keep your lats tight and tense and increase your power output when doing pullups

5. Do Proper Pullups More Often!

Just like any in any sport, strength requires practice, because strength is a skill. How do you get better at dribbling a soccer ball? dribbling more! How do you get better at catching a football? playing catch! How do gymnasts get better at their incredible floor routines? More practice! The more these athletes practice this skill, the more efficient they become at the motor movement patterns and recruiting the proper muscles to perform those movement patterns. The same is with the pullup. The pullup is a skill! The more you practice it, the better your body becomes at it via greater muscular recruitment, and more efficient motor movement patterns. 

So go forth, do more proper pullups, and reap the awesome benefits of the pullup!

Looking for a great pullup bar to get started on your pullup goals? Check out my favorite pullup bar manufacturers, Rogue Fitness