Here are some free instructional workout videos for anyone who wants to learn how to do pull-ups properly. If you are like me, someone who has strong shoulder and back muscles but still cannot do a pull up, or many reps of chin-ups, this is for you. The reason why many of us struggle with this move is because we have not yet learnt how to activate the right set of muscles.
Learn proper technique before forcing yourself to do these moves.
The best way to learn is to engage a qualified personal trainer. He or she will be able to guide you towards getting your pull ups in right form. If trainers aren’t accessible, and you have self -train, do this with caution.
The shoulder is a complex joint (actually made up of 2 joints). It is held together by a complex system of muscles. Pull ups, if not done in right form, can (and will) cause injury to the shoulder. Shoulder injury is painful, difficult to rehabilitate, and can sometimes be irreversible.
Activate the Core
The shoulder is susceptible to injury when doing pull-up exercises because that is the joint that the body weight hangs on. The little muscles that make up the shoulder cannot take sharp jolts for too long. Proper pull-up and chin-up techniques require the activation of the muscles in the core to support the movement.
Here are some videos from YouTube from trainers who explains very well the right techniques for theses exercises.
How to do a Muscle Up- Pull Up Workout Exercise Tutorial by strength project
Hollow your body and arch. Do a repeat of “hollow and arch” to get a feel of what it is like to contract your back and upper body. This contractions is quite strong.
The arching is a loading phase. It takes the load from the shoulder.
I suggest to practice the moves at 1:20 for a while before pulling up.
The rest of the video shows how to progress on to a muscle up (this is an advanced move).
How to Do More Pullups INSTANTLY! (Pull Up Technique) by Jeff Cavaliere
Jeff says the body is meant to work as a unit of many muscles together. The muscles that pull the scapular together is a “base”, a support.
Activate the muscles of the scapular to power up your pull up.
Even if you are already able to do pull ups, you can do more with strengthening the muscles of the back.
This is a repeat of the earlier instruction video with different words.