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Pull Up Problems (SOLVED)

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Rating: 4.0; Vote: 1

s important to understand the importance of stability and strength during this exercise. The pull up requires that you have enough shoulder, mid back and core stability to keep your body stabile while under the bar. If your body sways during every rep, you lose a lot of the potential power that you could be directing into the pullup itself just to try and stabilize your trunk. Try this quick test first to see if your pullup swaying is coming from your ab weakness. Begin by grabbing the bar and noting what happens to your body as you begin your strict pullups. If you start to sway back and forth, forcefully contract your abs and see if you get your body to stop rocking. If so, then you likely need to work a bit more on your hanging ab exercises to gradually build up your core strength and your tolerance to be able to perform more strict, non-swaying pullups. If your problem persists, especially as you get fatigued, then your issue is likely more in your lack of shoulder blade strength and stability. Here, I describe a situation where the lower traps and sometimes the serratus anterior muscles, are not strong enough or do not have enough muscle endurance to keep you in the proper position throughout the set. As you fatigue, you will lose the ability to keep your scapulae pinched together throughout your set. As the lower traps get tired, their contribution to holding your shoulder blades tight to your rib cage is lost. The body then starts to sway away from the bar as the blades are pulled apart and out in front of you into protraction. To correct this pull up problem, you can start doing some of the dumbbell Y exercise that I show you in this video. Start by presetting the shoulder blades together while laying face down on an incline bench. Once done, perform a dumbbell raise where you lift your arms straight up and out over your head in the shape of a Y. Lower and reset your scapulae and repeat until you reach failure. Perform a few sets of these a few extra times per week to gradually build up the strength of the weak lower traps. Include some additional sets of the partial pull up variation shown here as well. The goal here is to get as many strict reps as you can without allowing your shoulder blades to be pulled into protraction. Once you can do more reps this way you-ll see how it will carry over to your ability to do full pullups as well. For a complete workout program that helps you to overcome your present weaknesses and build athletic strength from head to toe, visit and start training like an athlete with the ATHLEAN-X Training System
Date: 2022-04-22

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Comments and reviews: 10

Ian
I have a question for you and hope you can offer some advice as I am sure I'm not the only person with this issue and I know previously you had a hernia, and that's my issue! I'm an exercise NUT, an age group podium Triathlete and Duathlete, I'm 59 and have been putting off surgery for about 5 years. So questions, I worry about my recovery time and whether to invasive or non-invasive surgery? My thinking is non-invasive would be best as recovery will be quicker? Post surgery, what kind of exercise should I start with? Swimming? Cycling? Runnig? Steer clear of Strength work? I hope you can help to set me straight and I know you're not a Doctor, but I see myself as an athlete not standard piece of meat on the slab! Any and all advice would be welcome. Thanks Jeff. All the best Ian
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John
Good to see a retiree using his retirement time in something productive. I saw a lot of military retirees get unhealthy and die just a few years after retirement, and a lot of these people were in their 40's and fifties. Fact is, if you don't take care of yourself in your later years, you won't be able to enjoy your family and grand kids. Fact is, if your grand children and great grandchildren see you taking care of yourself, then they are more likely to make better lifestyle choices. You are truly an inspiration.
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Jack
hello Jeff for shoulder press external rotation upward rotation shoulder packing for shoulder instability how to break bar using cue etc Break it foreward into horseshoe shape or backward or downward? also how to engage lats and not shrug up. thanks. and not shrug up. thanks.
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Joseph
I was doing a bunch of pull ups and push ups one year ago. I then started getting pain in my forearms and elbows which got severe. Now a year later, I still have pain and been to doctors and therapy for a while. A year is a long time with this pain. Any ideas.
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James
I just don-t understand how upward rotation of the shoulder blades (Prone-Ys) will strengthen muscles (lower traps) that pull them downward. Why don-t we just focus on pull downs or weight-assisted pull-ups using static holds and/or perfect form?
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Kevin
Man gym is kinda boring in my opinion, if i was Jeff i would've got into something like parkour, calisthenics, gymnastics, rock climbing. They are much more fun and engaging, i just wish i had the strength and physique to do it.
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Theo
LODELL! I'm 56 year old and just signed up for AX. I wanna be like you when I grow up. Thanks for the inspiration! And Jeff - you should include more of these kind of testimonies/video questions in your videos. Thanks! :)
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cristiano
Hi Jeff I have a minor slap tear in my left should and I would like to know if it is ok for me to perform these exercises and if yes is it bring benefits to my overall shoulders health?
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PRAJWAL
Hello. One quick question about which would be a better hand grip. Straight pull up bar or inclined one? Does is make much of difference? I like the straight bar better. Please do reply.
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Spyralspyder
You'e all right man. I get a cramp in my but doing pull ups after a lot of cardio. I try to go in for a bit of extra after the cardio portion. lol. I'm 38 You do what you do sir.
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