The Start Position
Grip bar with an overhand (pronated) grip shoulder width apart. Hang from bar with arms fully extended. Keep neutral head alignment.
1. Squeeze bar.
2. Pull shoulder blades down and back.
This ensures all forces produced are transferred effectively to produce a strong and powerful motion. Maintaining a good shoulder retraction will make sure we are stressing the right muscles.
Hang with your body still (no swing). To being ascent start by flexing through elbows and pull body up to bar.
1. Keep head up.
2. Keep chest high and pull strongly through hands.
Maintaining head and chest alignment enables optimal spine alignment, together with optimal joint movement (scapula, shoulder and thoracic), and will ensure we get optimal stimulation of the desired muscles.
Continue to flex at elbow and shoulder until the chin is above the bar.
1. For a beginning athlete – pull, pull, pull!!
2. For an advanced athlete – rip the bar from the rack.
Maximal intent must be applied. The end of the movement is where it gets HARD and it is important to not relax until the movement is complete.
Start to exhale. Extend arms and extend at shoulder until fully extended.
1. Keep control.
2. Maintain head alignment and keep chest high.
It is important to control the downward (eccentric) part of the pull up movement for two reason; a) to avoid unnecessary stress around the shoulder joint and b) to avoid a swinging action.