How to improve the pull-ups How to improve the bar

It's one of the best sports in the world, but if you don't do it right, you risk injury. There is beauty in the simplicity of the pull-up bar. Unlike some complex and novel fitness equipment, it is introspective and timeless, a blend of fashion and exercise. The essence of the pull-up movement seems simple enough, grab a bar and pull yourself up, but it's actually challenging. It feels simple, right? Yet, people still screw it up all the time. Here are the most common mistakes made and your new training strategies that can help you build more muscle without injury.

Not pulling high enough

If done properly, pull-ups will give you great gains. However, if you come down as soon as your chin hits the bar, the workout is not effective.

Solution.

With each pull, the tops of your shoulders should be parallel to the bar. If you're not sure, set your target to your chest, which will ensure you reach the right height. It will help you tighten your shoulder blades, which is a key marker. You can even hold a pen between your shoulder blades.

Trying to do too much

Being able to do 10 or 20 pull-ups is excellent. But if you're aiming too high, then you're probably doing it by reducing your range of motion, which means all the strength is coming from your elbows and forearms. This not only limits your other muscles, but also puts you at risk for injury.

Solution.

Set a lower goal and focus primarily on form. "You need to focus on quality rather than quantity." One perfect movement is much better than a lot of wrong movements. Next time when you're ready for a pull-up, cut your goal number in half and see how much muscle soreness you can get by moving slowly and carefully.

Progressing too fast

The simplicity of the pull-up movement gives the false impression that it is actually a great beginner movement. The truth is that raising your weight puts a big burden on your muscles, and some people take this very lightly being completely unprepared for it. If you can't do this correctly, you'll end up discouraged or injured.

Solution.

Start with a test. Suspend yourself from a bar, tighten your core, tuck in your abs and lower your shoulder blades. If you can hold it for a minute, then your body is probably ready. If not, keep trying to hold on as long as you can and challenge yourself to add another 5 seconds the next time you hit the gym. Continue to increase the time until you reach one minute, and in the meantime, finish the workout by using elastic bands and pull-up aids, both of which will carry some of the weight for you.

Use other movements to assist with completion

If you don't know what slacking is, don't worry, you don't need it. But for some people: it's a swinging movement used to get more pulling done in a short period of time. But think about whether it's an athletic challenge rather than an important exercise move.

Solution.

Unless you're proficient in traditional pull-ups and you're looking for a new physical challenge, there's no reason to try other pull-ups. If your goal is to build strength, then stick to the basics. Start by building a solid foundation of grip strength, core strength, back strength and shoulder strength.

The Right Movements

The perfect movement looks like this: grip distance slightly wider than shoulder width, palms facing out. With your legs upright on the floor, you need to tuck in your stomach while your legs extend normally. When you lift, your elbows should be close to your sides and when you are done, you should slowly lower until your arms are fully extended again.