The art of doing a proper pull up is actually very easy, but the number of times that you see someone making serious mistakes doing a chin up in the gym will amaze you. Pull Up don’t need to be difficult, but if you want to build muscle the right way they you’re going to need to make sure that you do proper pull ups.
Mistakes are easy to make, especially when you’re getting tired, and below we have outlined the top 5 most common mistakes that gym users will typically make when doing the pull up.
Top 5 Mistakes
One – Not Doing a Full Range of Movement
This is the most common mistake that users make and it still amazes me how many people tell me they can do 30 pull ups and before you know it there really only doing half pull ups either because they are getting tired or because they want to get them done as quick as possible. The full chin up, starts with your arms out straight, before lifting yourself so that your chin almost touches the bar, before slowly lowering yourself back down until your arms are straight again. If you think you only need to go half way down, or worse still, switch between your chin above and below the bar, then you’re wrong and you need to correct this before its too late. Pull ups are designed to work out the back muscles, however if you’re only doing half reps, then you’re not really exercising your lats and instead are really only using your arms to do all the work. This maybe great for your arms in the short terms, but when you start out with the aim to work out your back, you’re really not helping yourself.
Two – What’s Happening To Your Elbows
The second most common mistake that users is make is letting their elbows flare out to the side which again does not help build your lat muscles. Worst still, letting your elbows flare out to the side can also really cause you problems with your elbows as they will start to get inflamed and swollen due to the force they are being put under.
Three – The Starting Process
If you’re hanging from a bar, you can feel yourself moving simply by tensing and relaxing your shoulders and lat muscles. The process is very simple, but very important and you need to make sure that before every pull up, you first tense up both your shoulders and your lat muscles to ensure that you don’t do yourself any harm.
Four – Stay Straight
Its important that you make sure that when you’re doing any form of pull up, you keep your body as straight as possible. Yes there are times when you’re going to want to twist and move around the bar, but it’s really important that when you’re doing the standard pull up you keep your body in a straight line.
Five – Kicking Your Legs Out
Often when uses get tired or are trying to push out that last pull up, there is a tendency to kick one’s legs out to the side to try and help you with that final section. We have all done it and have all been there, however you need to try and keep this to a minimum. The number of times that we have this type of thing go wrong is wild. User kicking out have caused themselves all type of injuries from pulled muscles to dislocated joints.