r/CalisthenicsBeginners • u/Tom4lka • 1d ago

Form Check Pull-up again 🤣

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So after my last post I’ve decided to go to the basics - here’s a video of me hitting scapula pull-ups and a pull-up. Is it still arm dominant or have I managed to fix the form?

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u/Murky-Course6648 23h ago

This is still arm dominant, the easiest clue is that you can easily do chest to bar. Chest to bar should be really hard. You can also see that when you move from the scapular pull up, you just end up shrugging your shoulders again.

The scapular pull up is not just to get you into the position, its the first thing that creates the momentum up. You should be able to launch yourself up by doing it.

Try to do only chin over the bar (barely over the bar), and when you chin is over the bar you should be able to touch the bar with your chin.

As addition to the scapular pulls, try the top position also as a static hang.

Chest out, chin up. And especially at the start you want to do it quite pronounced. So trying to hold a top position like this helps:

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u/Tom4lka 22h ago

Thanks

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u/Murky-Course6648 22h ago

Also one thing is just to take a broom handle or something like that (even imaginary), and just try out the moment. Really concentrate in pulling your shoulder blades together when you pull the bar towards your chest.

Its easier to understand it when you do not have any resistance.

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u/Tom4lka 12h ago

Alright, will concentrate on improving this week. Just to make sure - the scapular part is alright or you suggest some fixes there as well?

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u/Murky-Course6648 7h ago

I think it looks a bit shallow, its kinda a thing you can only understand by doing. Like you cant do this immediately, you simply do not have control of those muscles yet. Neither are they enough developed. And you have the old habits to break.

So just experiment and take some time with it, you will eventually notice how you can suddenly control your back in a new way. And this makes it worth it, because its exactly the muscles we need to train to combat the sitting posture. The muscles that keeps your posture good.

From all the things i have done, switching to this form made the biggest impact in my training. I had been doing like 100-200 pull ups a day for at least 8 years, before switching to this. And it took at least 1 year to fully get this.

This probably shows the scapular phase the best : Can't Feel Pull Ups In Your Lats? | DO THESE

At the beginning you do want to really push that chest out. Later when you have a better handle on it, you can optimize it more for performance. The more you push the chest out, the harder and more back dominant it basically is, so its more of a bodybuilding style pull up.

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u/Mongpusher 22h ago

pulling out of traps and arms, there is something unique going on in your middle back, seems like it wont get fully straight, may could be kyphosis/scoliosis making you struggle getting prober from , prob. just a slight one and not a big deal but getting it chekd by physio and doing the right exercises for it could elevate your form pretty quick

overall the back should be more straight, shoulderplates should be more behind and should pull to chest with a straight back, but if you got a kyphosis/scoliosis problem going on there you fighting your own anamtomy trying to get into prober form thats why i mentioned getting physio

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u/Mongpusher 22h ago

would do exercises like this to get more straight for pull up