Perfect Your Pull Up
Get Stronger, Faster with this pull-up hack
Dr. Ariel Edwards, PT, DPT, CSCS
Are you new to pull ups, or just feel like you can’t seem to get it right? FIXXED has a pull up hack for you! While performing a pull up, you want to feel activation within your latissimus dorsi, also known as your lats. If you aren’t feeling this muscular activation, chances are that you are not controlling your shoulder blades properly.
Your shoulder blade helps the shoulder move in multiple different planes of motion so we can do things like reach overhead, behind your back, etc. If your shoulder blades are lacking control or stability, other muscles will start to dominate and take over such as the biceps or trapezius.
So if you’re working on pull ups and you’re consistently getting sore in your traps, you might need to work on these two motions:
Scapular Depression:
Think about drawing your shoulder blade down and back - the motion of a lat pull down. To practice scapular depression, grab an exercise band with each hand. Start with your arms in the air angled slightly in front of your body. Then bring the exercise band to your chest while practicing bringing your shoulder blades together - down and back.
External Rotation:
The lats and pecs both internally rotate the shoulder, so we need to work on external rotation strength to counteract this movement! To practice working external rotation, once again grab an exercise band with both hands. Place one hand on your belly button and the other out to the side creating a 90 degree angle at the armpit and elbow. In this position your hand should be pointed out in front of you. Holding the band, externally rotate the shoulder to bring your hand up so that it is now pointing towards the ceiling. Slowly come back to the starting position, and repeat!
Adding simple cues, such as the two above, helps remind us on how to properly perform movements and activate muscles within strengthening exercises. If you feel stuck with pain or injury in your strength training journey, the clinicians at FIXXED are here to help! The start to your journey to recovery and growth is simple! Click HERE to book a FREE discovery call or HERE to book a FIXX with one of our clinicians at either our Haverhill or Wakefield Studio!
FIXXED is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. We believe that recovery should be fast, convenient, and accessible for everyone which is exemplified in both our locations located in Haverhill, MA & Wakefield, MA. Click HERE to book a free discovery call with FIXXED!
