Fitness skills: 3 key points for pull-ups!

Pull-up is one of the most popular training moves for fitness! It belongs to the vertical pulling movement, which can train our back muscles very well, especially the latissimus dorsi. It also requires very strong core strength and coordination

However, pull-ups are good, but not an easy-to-master action! Many people make some mistakes when pull-ups, resulting in low exercise efficiency and potential risk of injury!

Today I will introduce to you three key points of how to do pull-ups well!

High Point 1. Enough thoracic spine mobility!

I believe many people have seen many people who have been holding their chests and hunched backs for pull-up training! This is undoubtedly bad!

If your thoracic spine is in a bad position, you will not be able to achieve the best function of your shoulders. For pull-ups, if the thoracic spine cannot be effectively extended, when your arms are lifted over your head, your shoulder blades cannot move around the assisted bone. Poor scapula control will lead to you being unable to effectively recruit the scapular stabilization muscle groups, and too many happens The range of motion and wrong mechanics produces the clamping of muscles and other tissues.

Focus 2. Pulling to the sternum

There is a key point for pulling up the pull-ups is to pull the handle to the chest, not the clavicle! Pulling to the clavicle will minimize the activation of the latitude-spider dorsi, especially the lower part of the latitude-spider dorsi, because the shoulders and scapula cannot completely press down and rotate downward!

However, pulling to the sternum not only places the shoulders in the most robust position of biomechanics, but also helps you activate more exercise units! A useful tip is: Imagine Your sternum approaches the horizontal bar instead of pulling it closer to the chest

Main focus 3. Point your elbow forward.

In vertical pulling exercises, in order to better train the lats dorsi, bending the elbow backward is another serious mistake. No matter what grip method you use (frontal grip, reverse grip, rotation or opposite grip) or grip distance (width, medium, narrow), you must ensure that the elbow is straight forward, rather than turning the elbow to the side and back. This helps to exert force throughout the lats dorsi! Make sure that your trapezius rhombus will not be involved too much!