Hey there! So, you wanna nail that picture-perfect pullup? Well, you’ve come to the right place! There are a few things you need to keep in mind, but don’t worry, we’ve got you covered with this handy checklist. Whether you’re working on your first pullup or you’re trying to do even more pullups than you’re doing now, we’ve got the foundation for proper pullup form right here.
First things first, before you even jump up to the bar, you need to make sure you’ve got a few prerequisites in check. Strengthening your abs is crucial, not just for providing strength and stability throughout the exercise, but also for training them while hanging from the bar. You should also work on strengthening your deadlift, as it helps with your pulling strength which will transfer to the pullup. And don’t forget about your scapulae! They’re key in the execution of a pullup, so make sure to include straight arm pushdowns into your workouts. Lastly, keep in mind your bodyweight to strength ratio. If you’re carrying excess weight or body fat, the pullup is gonna be tough as nails, since you’re pulling more weight.
Now, let’s talk setup! Grip, elbow positioning, and leg placement are all important factors to consider. Your grip should be deep into the bar to avoid undue stress on the deep flexor tendons, which can cause medial epicondylitis. And, while a hook grip can be used sparingly to perform as many reps as possible, it’s not ideal for the long haul. Grab the bar just outside shoulder width for the optimal pulling position. Going too narrow or too wide can cause the wrong muscles to take the brunt of the work, and limit the number of pullups you can do. Proper grip width is also related to elbow positioning, so keep ’em in front of your body for the ideal position. When it comes to leg placement, have them out in front of your body slightly, toes pointing down, quads flexed, glutes squeezed and abs flexed to plug any common energy leaks.
Alright, time to execute that pullup! Squeeze the bar through your pinky and ring fingers since they’re the weakest digits involved in the pullup. And, on your ascent, make sure to look up at the bar and think of pulling the bar to your body, not pulling your body off the floor and to the bar. The last thing to remember is to “attack the bar” with your chest. This will open up your back into thoracic extension, which is important for scapular movement.
But, wait, there’s one all-important caveat in the execution of the pullup. When you reach the bottom of the movement, don’t unpack your shoulders! Dead hang does NOT mean destabilize. Instead of allowing your shoulders to come up to your ears, keep your shoulder blades down and back. This, along with thoracic extension (attack the bar with your chest), allows for stable but mobile scapular upward rotation and helps to keep your shoulders healthy.
So, there you have it! The pullup isn’t just as simple as grabbing the bar and hoisting yourself up. It’s all about the details, not just the exercises you do. If you want to crush those pullups or any other exercise without missing any of the important details, click the link below and use the program selector to find the program that matches your training goals right now. Let’s put the science back in strength and witness your best results ever in the next 90 days!
NOTE:
If you don’t have access to a gym or find it expensive to go regularly, don’t worry. You can still perform pullups and get a great upper body workout from the comfort of your own home. The Iron Gym Pull Up Bar is a great option for those who don’t have a wall to drill into or can’t install a permanent pullup bar. This portable doorway pullup bar is adjustable and can be easily locked onto any standard door frame without the need for screws or permanent installation. It’s a great piece of fitness equipment for home workouts and can help you improve your pullup form and overall upper body strength.
Before beginning any workout or exercise program, it’s important to consult with your physician or healthcare provider to ensure that you are physically able to engage in physical activity. This is especially important if you have any pre-existing medical conditions or injuries, or if you are pregnant or postpartum. Your physician can help you determine if the pullup exercise is appropriate for you and offer any modifications or precautions that you may need to take. Always listen to your body and take breaks as needed, and never push yourself beyond your limits
Here is a video that may help you with the Pullup
