Quick Fix – Pull Ups
Simple solutions to widespread exercise errors
The Flaw: Kipping
The Fix: Here is the deal – if you are doing CrossFit, pumping out high reps of pull-ups and you are experienced with the technique, go ahead and kip. But if your goal is to build maximal upper-body pulling strength and lat size, stick to strict pull-ups with no momentum created by the lower body. Even CrossFit gym prescribe strict pull-ups on a regular basis these days.
The Flaw: Stopping short at the bottom
The Fix: Pull-ups are tough, so it is tempting to stop at the bottom of each rep when then arms are still bent 20-30 degrees. Don’t do it. Go down all the way, until the elbows are fully extended. It may decrease your rep count, but you will be bigger and stronger in the long run.
The Flaw: Sticking to one grip
The Fix: As with many major movement, grip variety is highly recommended with pull-ups to increase strength from all angles and arm positions. Don’t just use the grip you are best at. Mix in at least three different hand placements on a regular basis – wide (at least shoulder width) and overhand, narrow and underhand (chin-ups), and neutral (palms facing each other if the pull-up station you are using has parallel bars). Use a different grip every workout or even every set.