Pull-ups are tough right?
Well anything is hard when you start; like riding a bike or learning to drive, but that didn't mean your gave up!!!
Pull-ups are a great exercise for your upper body and excellent for your back. The thing is that not many people do them because they find them hard exercise bar
. Lets change your thought patterns about them and realise that they are actually on of the best exercises to which you will see fast results at the start and continued achievement time and time again.
For example you might be able to do only 1 or 2; then a week later 2 or 3; and a month later 7 or 8 an so on. If there is one tip I can give you in regards to exercise, it is that if you don't constantly achieve new personal bests or experience new things you will get bored really quickly, lose the fun of exercise until it becomes a chore.
Personally I had to learn this lesson also and the exercises that I dreaded; I started to have to do and believe it or not the pull-up is one of them.
Common Mistakes When Attempting Pull-ups to Avoid:
1 — Having bent hips and knees, or «pumping» or «swinging'» to get yourself all the way up.
Remember Pull-us are for your back not your hip flexors or so it looks like your doing the running man. Be strict with your pull-up form and do not recruit other muscle groups apart from those of the shoulder joint for the movement. A useful tip is to keep your chest out, and curved spine and you are well on your way.
2 — Shrugging the shoulders and dropping the chin to the chest while pulling. Having your shoulders in a counter productive position. I am talking about shrugging them and this will make you lower your chin to your chest which will engage your neck.
This is bad, bad, BAD. You run the risk of exercise bar
a muscle in your neck, getting a headache and getting dizzy spells.
3 — This is the most common mistake; it is not extending your arms back to the starting position and performing the next repetition with bent elbows. 1 complete full repetition is worth mare than 10 half assed ones remember this and your results will explode.
Not completing the complete movement can shorten muscles in your back causing unnecessary post workout tightness in your, elbow joint and back and believe it or not this effects your mood, that's right being a cheater will make you a grumpy old fart as well!!!
Technique Breakdown — Pull-Up — Back
Grab the pull-up bar with the palms facing forward using a grip wider than shoulder width.
Have both arms extended upwards holding the bar.
Create a curve in your lower back and stick your chest out.
Pull your torso up until the bar touches your upper chest by drawing your shoulders and your upper arms down and back.
Concentrate on squeezing your back muscles once you reach the full contracted position to get maximum gains.
Your torso should remain stationary and only your arms should move.
Hold for a moment in the contracted position.
Slowly lower your torso back to the starting position until your arms are fully extended and your lats are completely stretched.
Hold for a moment and repeat for desired repetitions.
Breathe in during the downward motion.
Breathe out during the upward motion.
For best results lowering the yourself should take twice as long as raising it.
A spotter holding your legs can help.
The behind the neck variation is not recommended because it can be hard on your rotator cuffs due to the hyperextension created by bringing the bar behind your neck.