keep it simple!
- Always be safe when exercising.
- If it doesn't feel right stop.
- Work with an experienced personal trainer if you are new to exercise.
- know what muscle(s) you are engaging.
- Learn the basics before you try advanced moves.
"This exerocse can be performed anywhere. Take your time and listen to your body. Never fall out of a movement. Always be in control." - David L. Franklin
Proper Pull Up Form: 5 Key Mistakes To Avoid
Although basic pull up form may seem very straightforward on the surface, the truth is that many lifters in the gym make several important errors on the exercise that reduce its lat-building effects and even increase the chances for injury.
Here are 5 mistakes you need to steer clear of if you want to perform your pull ups properly...
Correct Pull Up Technique: 5 Mistakes To Avoid
#1 - Minimize the use of momentum by making sure to not swing your legs or upper body and to perform the exercise under a reasonable amount of control. Pull yourself in a straight up and down motion, pause at the top, and lower yourself in 2-4 seconds.
#2 - Proper pull up form means using a full range of motion by raising yourself up until your chin is at the bar or slightly over, and lowering yourself until arms are just short of full extension. Performing little "half reps" does not allow you to fully lengthen and shorten the lats on each rep and thus reduces the effects of the lift.
#3 - Make sure to not position your elbows out in front of your body, as this puts more stress on the arm flexors and forearms rather than the lats. One of the best pull up tips out there is to keep your elbows pointed out to the sides and in line with your shoulders in order to hit your lats as hard as possible.
#4 - Always keep your shoulders down and back and lead with your chest. If you internally rotate your shoulders at the top by hunching forward, you take stress off your lats and place it on surrounding muscles.
#5 - The last pull up form tip is to focus on pulling with your elbows rather than your hands. Instead of thinking about pulling your body upward, think about driving your elbows downward instead.
So, if you've been wondering how to do pull ups correctly, make sure to avoid these 5 common pull up form mistakes. This tips will help you build your lats more effectively and reduce the chance for injury as well.
x15 Leg Lifts
x15 Russian Twist
x15 Side Crunches
Lower body stretches:
-Down the middle, left, right (standing
-Hurdle stretch (seated)
-Down the middle (seated)
-Hurdle stretch (seated)
-Power slide (seated)
-Half butterfly (seated)
-Full split (seated & standing)
-Half split (kneeling)
Iliotibial band (IT band)
-Cross-over L&R (standing)
-Wall lean (standing)
We need your body to be straight like a plank. OK, so legs straight out, body level. We're going to bring our chest down to the floor. And up. Slow and controlled, and up. At no position is my body ever going to sink, OK? So, this is the way to do a proper push-up. Now, if you don't haven't enough upper body strength to do that with your legs straight, you can put your knees down. And that'll look like this. OK? Now, that altered type of push-up is an awesome way for you to build up strength to then do the straight out push-up. There's many different applications to throw push-ups in. You can be on vacation and get a good workout, you could be in the gym and get a good workout. No matter what, you have to do it correctly and make sure you don't injure yourself. All right guys? So get out there, and be safe.
Now, very important, a sit up means that we're coming from the floor into sitting up. All right. Now your feet must stay on the floor. The thing that people do mostly wrong in the gym is they tug on their neck and try to get themselves up. And do this: one, and back, and back. And that's wrong. All right.