5 WORST Pull Up Mistakes KILLING Your Gains (STOP DOING THESE!)

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What’s going on guys! In today’s video, I'm going to walking you through 5 of the WORST pull up mistakes that are killing your gains!

Pull ups are a huge exercise for building upper body muscle and strength since it is working so many different muscles groups at the same time! Doing these right is going to be crucial for you to build a big, strong back and today we're going to go through the 5 biggest mistakes I see in the gym when it comes to pull ups.

Mistake #1 - NOT DOING THEM! The more you attempt pull ups the better you will get overtime. A few ways to start doing pull ups if you don't is to pick some of the options below:

1) Use assisted-pull ups
2) Use a resistance band
3) Use jump negatives

Mistake #2 - NOT WARMING UP! Always make sure you are warming up before jumping right into pull ups. Some of the ways you can do this are below:

1) Light lat pull downs
2) Scapular retractions and protractions

Mistake #3 - STOP USING ARMS MORE THAN YOUR BACK! The pull up is a fantastic exercise for multiple muscle groups but the primary muscle you want to overload is your back. You really want to activate the lats so you can get bigger back muscles. When it comes to a pull up, by having your elbows come from up top and into your side - that is how you'll work your lats. You want to avoid overpowering the movement with your arms - avoid letting your shoulders roll forward!

The first thing you want to do to correct this is right when you get into pull up position, start with a scapular retraction. You want your chest to be poking out, and pull the bar straight into your chest with your shoulders staying rolled back the entire rep.

Mistake #4 - NOT USING FULL RANGE OF MOTION! This means going all the way to the top where your chin just passes the bar, and getting the full stretch at the very bottom of the rep.

Mistake #5 - KICKING TO PERFORM MORE REPS! All you're doing is cheating yourself, cheating your results, and ultimately not getting the results you should be getting by doing this. It's much better for you to do 5 regular proper form pull ups than 10-15 garbage reps. Clean up the form, and do it right.

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5 WORST Pull Up Mistakes KILLING Your Gains (STOP DOING THESE!)
https://youtu.be/v3vm2Q2mXao
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Видео 5 WORST Pull Up Mistakes KILLING Your Gains (STOP DOING THESE!) канала V Shred