in this video we're going to cover some of the most common pull-up for mistakes that people
make when people fatigue during a pull-up set one of the first mistakes is the old gooseneck action
excessive neck extension is unnecessary and potentially dangerous if the movement happens
rapidly especially when this happens in a tired state your chances of injury are drastically
increased to fix this flex the neck by making a double chin and I want you to pull until the
bar is level with your chin forgetting to chalk up your hands is a major mistake this will result in
a decreased grip strength which can potentially rob you of extra reps don't be a cheapskate buy
some chalk and watch your performance skyrocket and if you're training in a gym which doesn't
allow chalk leave and go to a real gym when people do pull-ups with a hunched upper back
they're actually robbing themselves of max performance and the reason for this is the
thoracic spine and the shoulder blades share a direct relationship if your upper back isn't in
a good position your shoulder blades won't be functioning as well which means your rotator
cuff muscles won't be in the correct or optimal length tension relationship to produce maximum
force meaning you won't be as strong with this form make sure you keep your chest up
nice thoracic extension and your performance will improve the trajectory of the pulling arc is very
important most people when laying the pull-up use an arcing motion this subjects you to the
temptation of swinging and using momentum this is also a way people cheat when using added weight
on a pull-up we want to make the movement challenging and increase muscle stimulation
do this by moving in a vertical fashion and you'll feel a greater connection with your back
this is really really common using an incomplete range of motion don't this generally happens at
either the top of the movement or at the bottom range when failing to enter full elbow extension
between reps always use a full range of motion for maximum results strength is joint range specific
so therefore working the full range is optimal when doing pull-ups dropping in an uncontrolled
manner into a passive hang between reps is a really common mistake this place is unneeded
strain through the shoulder complex and will drastically decrease the number of reps that
you can achieve in a single set I want you to use an active hang between reps by keeping the
scapula engaged when the arms are straight think of pulling your shoulders away from your ears if
done correctly tension will be maintained in the shoulders and you'll feel more secure keeping is
a major mistake if your goal is to increase muscle size and strength momentum reduces
exercise intensity and will not adequately stress your nervous system specifically for
the above goals don't cheat yourself by keeping most people don't respect the pull-up as a main
muscle building exercise it's very common for people to do a few reps of pull-ups to warm up
and then when they start their workout they move on to weight training such as lat pull-downs and
they assume that this approach is optimal this is a major flaw in thinking as when the pull-up
is done at the right intensity and enough volume and is performed correctly through a
full range of motion it's one of the best upper body exercises for you pelvis position is vital
an excessive anterior pelvic tilt is a common mistake this disengages the abdominals which
reduces force transmission to the back and the arms a neutral to posteriorly tilted pelvis is
recommended to create full body tension for those of you involved in calisthenics this
has a widespread application to other skills as well don't cross the legs behind the body this
ties in with the previous clip where we discussed pelvis position when you do this the lower half
of the body is disengaged which often results in sloppy exercise form instead have the legs
directly underneath the body or slightly forward of the hips actively squeeze the knees and ankles
together this creates global body tension and will improve your pull up performance and form
aesthetics most people fail to rest for the correct period of time this is because people
are impatient and rest too little between sets this ultimately results in form breakdown and a
compromised number of total reps when working in the strength rep range two to three minutes is
perfect when doing high rep sets once two minutes will be enough due to the lower intensity please
choose the correct rest period depending on your objective to recap correct exercise form for the
pull-up use chalk engage a scapula a neutral neck at the top a vertical pulling arc not
using momentum not keeping full range of motion on every rep neutral to posteriorly tilted pelvis
and rest correctly depending on your goals enjoy your pull-ups guys and girls if you found this
video useful leave a thumbs up out of interest which pull up mistake have you seen which annoys
you the most for more head over to Fitness FAQ TV your number one bodyweight training resource