Pull-ups are a classic training movement that helps us exercise the upper body muscle groups, mainly including the latissimus dorsi, rhomboid, oblique, deltoid posterior fascia, biceps, triceps longus, pectoralis, and so on. Also, train our core muscle groups. Are you doing pull-ups after you can feel all the hands and shoulders in the force, The back does not seem to use the muscle feeling. Or do you sometimes feel a sore neck? Although pull-ups are a very effective training action, the correct use of the Relife power tower and avoiding the wrong pull-up position will achieve complete training results and avoid the risk of injury. This article will teach you how to avoid five common pull-up mistakes in order to improve your training.
Not using core muscle strength, resulting in excessive body swaying.
While doing pull-ups in the power tower workout, if you feel your body swaying back and forth uncontrollably. The main reason for this problem is that pull-ups are vertical pull-up exercises, so the representative force is from the bottom to the top. If you don’t use your body’s core strength at this time, it will cause your body to sway from side to side, thus affecting your ability to complete the pull-up exercise on the power tower.
How to improve :
Use your core strength and keep your feet close together and slightly forward, this will effectively help you stabilize your body. The human back muscles: the ends of the back muscles actually extend all the way down to the pelvis, which means that “every movement of your legs will affect the stretching range of your back.” when you used the power tower workout.
3 kinds of pull-up foot postures in pull-up bar workout
I’m sure you’ve seen many masters who cross their feet backward when doing pull-ups, and they’ll tell you, “This is to keep your feet from swaying around.”
But people who have done pull-ups in this position should know that actually hooking your feet backward will increase the difficulty of pull-ups!
Because you can’t rely on your feet being straight, forcefully together to stabilize your lower body, only your upper body is left to help you complete the pull-ups!
Also, when you do a “feet crossed back hook” pull-up after using the chin-up station, your back muscles will be squeezed backward, which will make your back less tight.
(2) Feet hooked forward
Since hooking your feet backward will result in less back contraction, I’ll hook my feet forward! This way, the back muscles will not be completely stretched out.
When you hook your feet forward to do pull-ups, you can maximize the stretching of your back muscles, so doing pull-ups after the power tower will definitely allow your back muscles to get complete stimulation.
But hook your feet forward to do pull-ups, and you will need to use “more abdominal strength.”
3) Straighten your feet and move them slightly forward.
But you can choose to combine the above two pull-up positions by clamping your feet straight out and using abdominal control to bring your feet slightly forward.
This will not only stretch your back muscles but will also keep your lower body stable without swaying due to the clenching action of your feet.
If your abdominal muscles are weak, try allowing your feet to move slightly forward, or even completely straight down; it doesn’t matter!
The most important thing is the “tightening of the abdominal core” + “the stability of the foot clamps” so that your body will not be thrown around during the pull-up process.
Excessive use of arm strength when completing a pull-up bar workout
Pull-ups should be performed starting from the shoulder blades rather than the arms. For the majority of the action, most individuals will use their arms rather than their middle and upper back muscles. Although the arm muscles will still be used, they will merely support the back muscles rather than take over.
Instead of depending on the arms to pull during the initiation phase of the exercise, you should sink both scapulae toward the spine (scapulae sink, retract, and lower back).
Do not fix your scapulae during the centrifugal phase of the action (the process of lowering); doing so is a common error that might force you to utilize your arms once again to finish the exercise. The scapula should slide backward, away from the spine, and away from your opposing hip (scapular lift, upper gyration).
As you can see, pulling yourself up is dependent on your ability to manage scapular motion.
Because it teaches you how to begin the action using your scapulae rather than your arms, the scapular pull-up is a particularly helpful and specialized pull-down. Because it calls for the same body posture and strengthens your grip, this exercise is also specifically designed to prepare you for the pull-up.
a few crucial points
Start the movement by pulling the shoulder blades toward the spine and toward the opposite hip. Pause briefly at the top of the movement. Complete the centrifugal process slowly. The scapulae should do the opposite during the centrifugal process. Keep your arms fixed the entire time, do not bend them. All movements should be made on the scapula.
No posterior scapular retraction results in poor back muscle sensation.
When you do several pull-ups in a row, you tend to rush to pull yourself up before you’re ready, which will result in not using the pull-up station effectively to promote back muscle training.
To improve this situation, you can avoid rushing through pull-ups by allowing your entire shoulder blade to relax before each pull-up.
The neck stretches upward and forward.
Many people are about to pull to the highest point of the pull-ups when using the chin-up station because of the rush to complete the action, so the body will consciously use the neck to hook over the bar, making the cervical spine appear excessively forward, resulting in cervical pressure and tightness on the back side of the neck.
1: When doing pull-ups at the power tower, you can keep your chin slightly tucked in. This will help your spine stay in a neutral position.
2: When doing pull-ups in the power tower. Try to get the front chest to touch the bar when you are almost at the highest point, not just the chin over the bar.
If you end up using these two techniques but still do not have enough strength in your back to complete a full pull-up, we can try using a Relife resistance band as an aid to reduce your body weight and reduce the difficulty of the pull-up with the power of the resistance band.