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Pull Ups

Part of the "Upper Body Pull Video Series" Series

Pull-ups are a very misunderstood movement. Almost all athletes view the pull-up as moving from point A (bottom, locked out arms) to the top (chin over bar) as the only points of performance. However, this is the wrong way of thinking about this movement.

In most cases, athletes would be benefited more by keeping the proper pull position throughout the entire movement, even if it means being unable to precisely clear the chin over the plane of the bar.

As I stated in the video, we really want to try and pull the elbows back, as opposed to down. The notion of “rowing your body to the bar” versus “pulling the body to the bar” is the key distinguishing factor. The cue to “keep a big chest” helps to engage the proper pull position.

Once again, this all goes back to the article on Bent Over Barbell Rows, where I stated that athletes don’t have the mind-muscle connection with their lats, and this seen very prominently in the pull-up. Almost all athletes will begin a pull-up by pulling with the arms as opposed to pulling the lats down and back and then beginning the rep. Not only does this cause the arms to fatigue too quickly, but when you initiate the movement with the arms, the lats are unable to engage fully during any portion of the movement.

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