6 pull-up mistakes - fix and progress
6 pull-up mistakes - fix and progress
The first mistake in pull-ups that causes no progress is ignoring the execution technique, which can be improved indefinitely. How to track and control it. I think everyone has a smartphone with the simplest camera through which you need to periodically, a couple of times a week, shoot your approaches on video and review them. Compare and strive for excellence. In general, do some work on the bugs. Depending on your goals and technique will vary.
For example, if you are training for muscle growth, then leave a small margin in the elbows at the bottom point and do not extend them completely to maintain muscle tension. When moving up, there are 2 main branches. A hunched back and stretch with the chin if we swing our arms, or a bent back and reach for the chest if we swing our back. It doesn’t matter in terms of grip, the main thing is not to take it too wide, thereby reducing the amplitude, because many people think that the wider we take, the more the back is involved.
The second example, if you train for a low rep range, up to 1-6 reps, and add weights to the belt. That is, such training for strength will be in the technique with full extension of the arms, and at the top, the main thing is to reach out with your chin, to exclude jerks. At the beginning of pull-ups, in order to start with weight from the bottom, you need to develop explosive strength. It will help to perform high pull-ups without weight, or with an elastic band, or with a small weight up to 5 kg, they need to be done without inertia, starting abruptly can damage your shoulders, warm up well.
The third example, if the goal is multi-repetition, you want to increase the number of times. If we are talking about competitions, then there will be counted when the arms are fully extended at the elbows. But in training, straightening your elbows like this regularly is not very safe for the joints. Because constantly doing a large number of repetitions, straightening your arms, over time you can earn yourself some kind of joint inflammation or chronic injury. Alternate workouts when you do with full elbow extension, and when you leave a little margin. For multi-repetition, it is important to learn how to switch the load from the back to the arms, and vice versa, in order to do more times. Those. we do several repetitions on the back, bending back, moving the elbows to the sides. Next, we get tired and switch the load to the hands, hunching the back, and elbows in front of us. In multi-repetition, cheating is allowed, small jerks on the last repetitions.
The second mistake in pull-ups is to do all the approaches to the maximum. This is most common in my coaching practice, when people come in who do not grow pull-ups due to such overloads. Sometimes, this method can work when you pull up a little, up to 5-8 repetitions, and then it is unstable. And more often 2-4 times. In such cases, the muscles will respond well to the maximum load in each approach.
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In this video
00:00 Pull-up technique for various sports purposes
3:12 Load volume in pull-ups
4:44 Pull-ups in the gravitron and with a fitness band
6:11 Back workout
7:05 Grip training
7:50 load variety
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Hello athletes, this is Vladerovich.
On the channel Vladerovich - training videos about training in rhythmic gymnastics with your own weight on the horizontal bar and uneven bars or without equipment. We analyze how to pump up muscles in rhythmic gymnastics, how to pull up more, how to push up more. Analysis of the technique of performing exercises, the anatomy of the work of muscles, a review of errors and complexes of training programs.
I have been sharing my bodyweight training experience since 2011. I show mistakes - as soon as possible to achieve results.
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AlphaDestiny • These Pullups Are HARD!
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