- Joined
- Mar 1, 2020
- Messages
- 38
Do not do kipping pull-ups or cross your ankles when you do a pull-up. You'll risk severe injuries.
If you want to maximize your gains then do a regular pull-up. Start off with your hands a little bit further from your shoulders and do a dead hang. You want to do a dead hang as it will help engage in a lot of your back muscles when you try to pull yourself up as well as help fix your posture. Next retract your shoulder blades and straighten your body and legs (you can tense your abs but you'll some of the gains in your upper back). Next pull your body and put your chin over the bar and go back down slowly and controlled. Lastly, before you do another pull-up, stop before you loosen your shoulders and then finally go back back to a dead hang and repeat. Remember to always be in control of your entire body and stop if you can't hold your form properly. If you can't do a pull-up a Lat Bar is a great alternative. You could also just do a dead hang and just tense and loosen your back as you focus on your form.
If you want to maximize your gains then do a regular pull-up. Start off with your hands a little bit further from your shoulders and do a dead hang. You want to do a dead hang as it will help engage in a lot of your back muscles when you try to pull yourself up as well as help fix your posture. Next retract your shoulder blades and straighten your body and legs (you can tense your abs but you'll some of the gains in your upper back). Next pull your body and put your chin over the bar and go back down slowly and controlled. Lastly, before you do another pull-up, stop before you loosen your shoulders and then finally go back back to a dead hang and repeat. Remember to always be in control of your entire body and stop if you can't hold your form properly. If you can't do a pull-up a Lat Bar is a great alternative. You could also just do a dead hang and just tense and loosen your back as you focus on your form.