These days, there are so many different tools available to us to help us perform each exercise. Free weights, cable machines, kettlebells, resistance bands, to name a few. And with each tool comes different factors to consider in order to do the exercise correctly.
The 'Form Breakdown' series will focus on one exercise at a time and break down the way they should be performed for maximal results. In this article, we will be focusing on the pull up.
Why choose the pull up?
Pulling our entire bodyweight upwards isn't something we do often and as a result, the pull up is one of the toughest exercises we can do. On the flip-side though, the pull up is one of the most effective exercises we can do to improve strength and musculature of the back.
The primary targets of the pull up are the latissimus dorsi muscles, which are the large muscles that sit either side of the back. The rhomboids, which sit in between the shoulder blades, and the biceps, which are at the front of the upper arm, are secondary targets for the exercise.
Similar to the dip, the efficiency of the movement heavily relies on the stability of the rest of the body. Key to maintaining this stability are the core muscles which should be used to prevent the lower body from moving excessively throughout the movement. Due to their stability role in the exercise, the pull up is also very good at developing strength in the core muscles.
The keys to a good pull up
Brace your core – as mentioned above, you should aim to keep your core engaged throughout the exercise in order to stabilise the body. With an unbraced core, the legs are more likely to move swing backwards and forwards which leads to you using more energy to stop this movement than in completing the actual exercise. In addition, you could also straighten your legs downwards and keep your leg muscles tensed throughout. This is another way to prevent them moving unnecessarily
Bring your chest up to the bar – when performing the pull up, most people aim to bring their chin above the bar. Although this certainly takes a lot of strength to do so, these people won't reap as many benefits as they could if they were instead aiming to bring their chest as close as possible to the bar. That's because focusing on bringing the chest upwards causes you to pull your arms down and back more, engaging more of the back muscles in the movement
For a standard pull up, keep your forearms at a right angle from the floor throughout – with the exception of your starting position at the bottom of the movement, your forearms should be facing directly downwards when you pull your body upwards. They should then remain in this position until you are finished with your set. The reason to this is to ensure you are engaging as many of your back muscles as possible during the movement and not allowing any single muscle to take over. The angle of your forearms will be dictated by your grip width: wider grips on the bar focus more on the lats whereas narrower grips focus more on the forearms and biceps
Do not come to a 'dead hang' at the bottom of the movement – a very common behaviour when performing a pull up is to come to a 'dead hang' at the bottom of the movement. A clear indicator that you are doing this is that your shoulders will be very close (if not touching) your ears when at the bottom of the movement. Although this is a controversial area (some people think you should come to a dead hang with each repetition), doing this often enough can eventually lead to shoulder impingement as the top of your upper arm bone begins to rub against the end of your collar bone. To avoid this, when at the bottom of your pull up, bring your shoulders away from your ears by flexing your mid-back and lat muscles. This will bring your shoulder blades into a safer position
Pull through your elbows! – one of the most useful cues for any upper body pull exercise is to 'pull through your elbows'. What I mean by this is to imagine a rope hanging from each of your elbows. To complete your pulling motion, rather than focus on pulling through your hands, focus on pulling these imaginary ropes. This better engages your back muscles and provides far more force for you to complete the exercise
Breaking down the pull up
The way we perform all exercises is impacted by our individual proportions and leverages.
For the pull up, arm length, and wrist and elbow flexibility can greatly impact our motion. The below steps are general guidelines for completing a pull up, but don't be afraid to experiment with slightly different grip widths and leg positions until you find what is most comfortable for you.
Step 1: Place your hands on the bar at a slightly wider width than your shoulders. Your hands should wrap over the bar
Step 2: Flex your upper back and lat muscles to set your shoulder blades in a neutral position
Step 3: Brace your core and place your legs in your desired position
Step 4: Pull your body upwards by focusing on pulling through the elbows, aiming to bring your chest as close to the bar as possible
Step 5: Reverse this motion to bring yourself back to the bottom of the movement (remember to keep your shoulder blades in a neutral position!)
Disclaimer: I am not a doctor or medical professional. The information I provide on this website is based on my personal experience and my experience as a Personal Trainer. Use of this information is strictly at your own risk. In addition, the information provided on this website is not intended to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice, or delay in seeking it, because of something you have read on this website. Never rely on information on this website in place of seeking professional medical advice.
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