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Bodyweight ExerciseExercisesStrength TrainingVideos How to do pullups and chinups with the most efficient technique possible to maximize your performance and prevent injuries. The pullup and chinup exercises appear to be movements that anyone can perform with a little effort and minimal instruction, but the truth is that most people are performing them improperly and risking an injury.
This is the definitive instructional tutorial for how to perform pullups properly. The major problem is that pullups are rarely taught properly, even by so-called fitness professionals and personal trainers. The other problem is that, at first glance, the movement appears fairly simple and it isbut people tend to assume they can do it properly without instruction.
Sure, almost anyone with a decent amount of upper body strength can lift themselves until their chin is over the bar. The issue is whether you can do it with efficiency and over the long-term without injuring yourself.
Anyone can learn how to do pullups and work their way up to high-repetition sets with enough time and practice. This tutorial will teach you exactly how to access the most strength and power during the pullup exercise, which will help you to reap as much benefit out of the movement as possible.
We do this by integrating the whole body into the movement, instead of just using pullups as an arms exercise. By the end of this tutorial, you will have a thorough understanding of not only how to perform pullups properly, but also optimally. This is simply because of the learning curve and re-conditioning yourself to a new movement skill.
Rest assured, that with practice of the most efficient technique, performances increases will continue and you will eventually bypass your current numbers and will progress beyond what you could have done using a less efficient technique.
Although, you may see an initial improvement in your performance, too. It just depends on your specific situation. How to do Pullups and Chinups the Right Way How to do Pullups and Chinups — Technique Tips and Strategies 1 Hand Positioning — Hand positioning for pullups and chinups is body-type specific and depends largely on the width of your shoulders.
In all grips, your thumbs should NOT be wrapped around the bar, but should grip on the same side as the rest of your fingers. Also, your wrists must remain neutral not flexed and forearms hanging straight down from the bar.
In the pullups exercise, your palms will be facing away from you, and for most people, your grip should be slightly outside of shoulder-width apart. To figure out the optimal hand placement, raise both arms overhead and lock out your elbows.
Then pull your shoulders downward, packing them on your ribcage away from your ears. Note that if you have very mobile shoulders, you should not allow your arms to pass further than perpendicular to the ground.January To do something well you have to like it.
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