Pull-up waist soreness? Lower back pain? Have you done it right?

Pull-up is an essential movement in our fitness training. It is essential for athletes, fitness enthusiasts or the army to train!

　　Turt-up can train your latissimus dorsi and biceps, the long head of the abdomen, triceps, deltoid muscles, and even the pectoral muscles. At the same time, pull-ups require strong core strength and coordination, so pull-ups are also called the king of upper limb training!

　　About pull-ups, there are actually many things to talk about. The most concerned issues include: how to correctly start the back muscles? The difference between pull-ups in different grips and how to improve or reduce the difficulty of pull-ups, etc.!

　　In addition to the popular questions above, there is actually another important issue that everyone can easily ignore. That is, many people will experience pelvic tilt forward and lumbar spine superstretched when pull-ups are performed!

　　As shown in the figure below:

　　Over time you will feel that your lower back will be very tight when pull-ups are performed, and in severe cases it will also cause lower back pain!

　　In some cases, arching the waist can supplement the strength of the latissimus dorsi, but it is the culprit of waist discomfort. It is usually recommended to avoid arching the waist.

　　The above three reasons:

　　1. In order to avoid hunching the chest, most people will tilt back, over-thrust the chest, and over-thrust the ribs, which will lead to excessive swelling!

　　2. Core laziness: In order to maintain the neutrality and stability of the lumbar spine and pelvis, you need to work hard to tighten your abdomen If not, the above situation will easily occur!

　　3. Cross the legs back: This is the method that most people choose to pull up. When you place your legs behind your body, it is easy to cause the pelvis to tilt forward. You will find that when you pull to the top, your lower back muscles are very tight!

　　What should you do?

　　Simplely put, keep the shoulders, shoulders and torso stable throughout the entire movement.

　　1. Use locking and the shoulder joints slightly rotate slightly to create torque (torqued) to stabilize your shoulders

　　Then clamp your buttocks, tighten your abdominal muscles to establish a stable torso, press down the chest (do not overext your upper back), and straighten your feet together, Slightly forward, press the instep

　　The person in the picture has a flat back, his chest cavity is above the pelvis, and his shoulder joint is tightened (armests face forward).

　　2. Keep your abdomen and buttocks tightened during the pulling up. Remember not to loosen your core and let the torso deviate from the track.

　　3. Pull up to your chin beyond the bar, keep your head in a neutral position. If you can't pull to the height of your chin, don't force yourself to lift the lower handle (head back) to complete the movement.

　　4. When descending, you should keep the same movement as when rising. The back is flat, clamp your butt, press the abdomen with force, your feet together, and press the instep.

　　5. When completing the movement, keep in a good posture just like when you start the movement.