✅ HOW to do CHIN UPS

About this post…👇

⚠️ MISTAKE 1
Excessive Internal Rotation of the Shoulders — Basically, flaring the elbows.

✅ THE CORRECT FORM
Keeping the Elbows Close to the Body. On Chin Ups the emphasis is shoulder extension, unlike Pull Ups which is shoulder adduction.

☝🏽COMMON REASON WHY THIS HAPPENS
1 - You have a hard time activating the external rotators.
2 - You aren’t familiar/experienced with the proper technique.
-----
⚠️ MISTAKE 2
Making a big “C” shape when you pull yourself up.

✅ THE CORRECT FORM
Pulling as straight and vertically as possible.

🧠 REMEMBER THIS
Curved Pull = Longer Path = Inefficient
Straight Pull = Shorter Path = Efficient

☝🏽 COMMON REASON WHY THIS HAPPENS
1 - Going from arched back to hollow. Not keeping a Thoracic Extension throughout the movement.
2 - Relying too much on strength to compensate a poor technique.
----
⚠️ MISTAKE 3
Elevating the Scapula — Shoulders shrugging getting closer to the ears as you pull up or lower down.

☝🏽COMMON REASON WHY THIS HAPPENS
You have a hard time dissociating the “pulling via scapula” vs “pulling via arms”.
Relying too much on your biceps + having a weak scapula awareness is the perfect scenario for this to happen.

✅ THE CORRECT FORM
Keeping the Scapula Depressed — Starting the chin up with a scapula depression (pulling shoulders away from the ears) and keeping it.

We hope this helps family!
Much love,

- Yassir

[SaturnoMovement]

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More about this post...👇

⚠️ MISTAKE 1
Excessive Internal Rotation of the Shoulders — Basically, flaring the elbows.

✅ THE CORRECT FORM
Keeping the Elbows Close to the Body. On Chin Ups the emphasis is shoulder extension, unlike Pull Ups which is shoulder adduction.

☝🏽COMMON REASON WHY THIS HAPPENS
1 - You have a hard time activating the external rotators.
2 - You aren’t familiar/experienced with the proper technique.

⚠️ MISTAKE 2
Making a big “C” shape when you pull yourself up.

✅ THE CORRECT FORM
Pulling as straight and vertically as possible.

🧠 REMEMBER THIS
Curved Pull = Longer Path = Inefficient
Straight Pull = Shorter Path = Efficient

☝🏽 COMMON REASON WHY THIS HAPPENS
1 - Going from arched back to hollow. Not keeping a Thoracic Extension throughout the movement.
2 - Relying too much on strength to compensate a poor technique.
----
⚠️ MISTAKE 3
Elevating the Scapula — Shoulders shrugging getting closer to the ears as you pull up or lower down.

☝🏽COMMON REASON WHY THIS HAPPENS
You have a hard time dissociating the “pulling via scapula” vs “pulling via arms”.
Relying too much on your biceps + having a weak scapula awareness is the perfect scenario for this to happen.

✅ THE CORRECT FORM
Keeping the Scapula Depressed — Starting the chin up with a scapula depression (pulling shoulders away from the ears) and keeping it.

We hope this helps family!
Much love,

- Yassir

[TejDhr]

Ah man y'all posted this video right after I finished my pull day session 🤣

[CRYPNU]

The "don't make a huge curve" is debatable... if you want to primarily work biceps instead of back - which is usually the case when doing chin ups instead of pull ups - making a curve is exactly what you'd want to do, not that exaggerated though and with your elbows facing more forward than down

[slowflow]

Don’t need to depress my scapula if my whole body is depressed💪🏼💪🏼😪

[nelsonthekinger]

Keep sholders down while going up and down seems to be the tip I needed. Thanks a lot

[troysills]

Basically what I've learned is always keep your chest puffed out no matter what you do 😂

[makroot]

Shoulders down have corrected my form. I love you all!

[vickytidke]

I always elevate my scapula thanku for clearing my mistake👍

[sldenn]

I could watch this series all day! Loving the information for pull-ups and chin-ups.

[yeahnahsweetas]

Yes sir, Yassir! 💪❤

Thanks for the description too, I hope everyone realizes how much extra elaboration there is in them

[Potatolover]

1:44 Hanging on the bar (10 second)
3:04 active hang on the bar (45second )
3:41 scapula shrugs(10x)
4:50 Australian pull ups (10x)
7:00 5 different grips for Australian pull ups
8:11 jump negative pull ups (10x)

[rzky]

this man can walk with his head just to show us how to walk with leg properly

[tanyawalker]

Excellent post, thank you! I have uneven muscles in my back when I check my chinups and your video is very clear how to adjust my technique. It's hard to find this quality of info on chin ups!

[engineerkr]

Great 👍
Need one for neutral grip pull up 😶‍🌫️

[aracknido]

I like the pulling yourself maximizing bicep compound movement approach. There are other back things you can do. But that's just me.

[eldiablo]

It’s all about foot arch and connecting it with the core

[mohd]

Elbow internally rotated engages lowerlats and externals engages traps teris major and teris minor

[newsnetworkz]

Dude thanks, feedback: keep the Instructions bit longer