❌ Beginner Pull Up Mistake!

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🚨Disclaimer: NOTHING wrong with flexing the spine during pull ups. Especially if you do it intentionally (hollow pull ups). This is mainly for beginners who cant keep a natural spine extension and with that their shoulders move forward. I am not advocading full retraction either.

❌ The “mistake” is simply to round the spine as we approach the top of the pull up.

While rounding the spine is not inherently a bad technique (we have hollow pull ups for a reason), this is usually combined with shoulders going forward (protraction)

In short: flexing the spine is not the issue, but the shoulder position is, and the more we round we more the shoulders will want to hunch forward.

On the other hand, the more we extend the spine the easier time we will have doing proper scapula retraction. That said, this usually requires way more strength to perform.

✅ Here are a few solutions…

1. Awareness: many of you could simply correct this with the right feedback. “Open the chest” and allow the spine to arch. Keep a strong depression and send the shoulders back as you pull up. Full retraction IS NOT necessary, but intending to do so can be beneficial for some.

2. Strength: some are simply not strong enough to do this technique so compensations happen. Apply the feedback mentioned and see if you can keep the spine extended and shoulders back. If not, get stronger!

3. Rowing: rows are often skipped by many but it’s one of the greatest exercises to improve scapular retraction. If you round during your 1st rep, you should be eating a ton of rows. If you round after 5-7r, simply add rows as a complementary exercise to your pull up/chin up work.

4. Top Holds: adding isometrics on top position can help you feel what the movement is like and build strength in that range. You can do pause reps and perform your normal sets with 1-2sec stop at the top of each rep, OR add 1-2 sets of 10-30sec hold at the end of your working sets.

That’s pretty much it family! Only you know if it’s a matter of practice (awareness), a matter of regressing the movement (more rows), a matter of adding specific work (top holds), or simply getting stronger.

I hope you found value in this post.
Questions down bellow!
I appreciate you.

With Love,
Gabo

[SaturnoMovement]

📲 Download the NEW ‘𝐒𝐚𝐭𝐮𝐫𝐧𝐨 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭’ APP on PlayStore or AppStore.

More about this post...👇

🚨Disclaimer: NOTHING wrong with flexing the spine during pull ups. Especially if you do it intentionally (hollow pull ups). This is mainly for beginners who cant keep a natural spine extension and with that their shoulders move forward. I am not advocading full retraction either, but shoulders shoulders at least stay neutral for a safe pulling pattern.

❌ The “mistake” is simply to round the spine as we approach the top of the pull up.

While rounding the spine is not inherently a bad technique (we have hollow pull ups for a reason), this is usually combined with shoulders going forward (protraction)

In short: flexing the spine is not the issue, but the shoulder position is, and the more we round we more the shoulders will want to hunch forward.

On the other hand, the more we extend the spine the easier time we will have doing proper scapula retraction. That said, this usually requires way more strength to perform.

✅ Here are a few solutions…

1. Awareness: many of you could simply correct this with the right feedback. “Open the chest” and allow the spine to arch. Keep a strong depression and send the shoulders back as you pull up. Full retraction IS NOT necessary, but intending to do so can be beneficial for some.

2. Strength: some are simply not strong enough to do this technique so compensations happen. Apply the feedback mentioned and see if you can keep the spine extended and shoulders back. If not, get stronger!

3. Rowing: rows are often skipped by many but it’s one of the greatest exercises to improve scapular retraction. If you round during your 1st rep, you should be eating a ton of rows. If you round after 5-7r, simply add rows as a complementary exercise to your pull up/chin up work.

4. Top Holds: adding isometrics on top position can help you feel what the movement is like and build strength in that range. You can do pause reps and perform your normal sets with 1-2sec stop at the top of each rep, OR add 1-2 sets of 10-30sec hold at the end of your working sets.

That’s pretty much it family! Only you know if it’s a matter of practice (awareness), a matter of regressing the movement (more rows), a matter of adding specific work (top holds), or simply getting stronger.

I hope you found value in this post.
Questions down bellow!
I appreciate you.

With Love,
Gabo

[errorcodenumber]

Some beginners can't make that correction tho until they build their strength up

[Jim]

My mind : OK! I got it.
My body : No! You don't.

[kookvik]

Hollow and arched pull ups are both beneficial, it depends on your goals. I like to do both.

[sammyt]

I was an active duty Marine for 5 years and did many, many pull ups with the first form. That led to years of neck and back pain. Proper scapula retraction, which I've learned from your videos has helped me so much! Thank you! My pain is mostly gone and my posture is much better.

[gadohimself]

If I try to do that mid rep my shoulders will pop out so badly that my neighbours will think there's another driveby shooting 🤣🤣😭

[Naseem]

It’s good seeing the demonstrations with someone that is shredded. It gives a clear picture of what’s actually functioning as you move through the pull up ✅

[Liquidmedicine]

Sternum to bar is the best way to remember for some back exercises

[whisperingwind]

The way you write is a breath of fresh air!
Very articulate and informative. Thank you.

[LN-Lifer]

My beginner pull-up mistake is not getting over the bar!

[jimmycamacho]

Damn, you make it look so easy 🤣. Great hints tho, thank u so much.

[marcels.]

Just look up, activate your back, control the negative movement and back gains will come. After a couple of sets you can jump to the bar and try to hold every postion in the pull up movement as long as you can. I went from 3 to 20 pullups in 3 months. Now i can do 26 regular pull ups in a row. I m know training wih addiotional weights to still have progressive overload. I got crazy back gains.

[Noblesse]

Maaan you have the perfect classroom study body, even the little changes in technique is clearly visible!!

[yeahnahsweetas]

Thank you Gabo, especially for the info in the description!

[maciejpieczula]

The number one tip for better or more pullups/chinups is to focus on your grip. Keep your grip super tight.

[blacklyfe]

This guy is fit he's not out of shape doing pull ups is very hard

[neilcarpenter]

I like how you guys focus on proper mechanics. The Science Of Calisthenics. Gains without injuries.

[onlyLOVEinside]

Doesn't matter how u do ... Just do it ❤

[StockyDude]

Unless you can easily do 10 pull-ups, you will find it nearly impossible to squeeze your shoulder blades together while puffing out your chest so that that the upper chest is level with the bar. That’s okay. You can still do this technique on the pull-down machine using lower weight. This technique is actually very good for improving your posture as well.

[sun--li]

Depends whether you want to train lower pecs (lower chest) during the pull-up.