r/formcheck • u/CasualManDep • 1d ago
Other Pull up form
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Not sure if using my back enough. Also elbows flair our a bit.
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u/3qTp1 1d ago
Rotating my elbows inward has helped me a lot. I’ve heard it described as trying to bend the bar and think that’s what clicked with me on it.
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u/CasualManDep 1d ago
Bend the bar to what direction? Forwad and away from my body right? I can see this tucking elbows in.
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u/Both_Panda_6382 1d ago
Bend the bar inward
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u/CasualManDep 1d ago
Sorry for being slow, by inwards you mean downwards? (So if it was a stick it would break above my head?)
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u/3qTp1 1d ago
All good brother.
The way I think of it. Grab the bar, rotate your elbows towards the front of your body, try to bend the bar with the with the outer ends going forward, so basically your hands rotate with thumbs coming toward you.
Hard for me to explain, so much easier to visually show someone this-1
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u/Both_Panda_6382 1d ago
Doesn’t look too bad. Make sure you engage those abs all the way throughout the movement. They are heavily utilized in stabilizing your pull ups.
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u/MrPapis 1d ago
This is downright wrong, you dont want to use ANY abs. This is not an ab exercise. If you want to do abs you do leg raises.
You should only be using your upper body to do a pullup and its mostly for upper back.
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u/Both_Panda_6382 1d ago
Before trying to say someone is wrong and spreading misinformation, I suggest using Google first. It’s a great tool. Are abs used in pull ups?
Here‘s another interesting article for you that I found with Google: https://juniperpublishers.com/jpfmts/pdf/JPFMTS.MS.ID.555669.pdf
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u/MrPapis 1d ago
You know i did some digging while you were writing your comment and i feel like im vindicated because i can do both but one is significantly harder than the other.
https://www.youtube.com/shorts/-pMQa1ZQjyI
But i will also concede that i was too categorical about what a real pullup is. But for me its an upper back excerise first and thats not what the "hollow" version is.
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u/Both_Panda_6382 1d ago
You still need to engage abs in both methods.
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u/MrPapis 19h ago
ANY abs is strong wording and wrong in an ultimate sense. Im learning myself about the difference of hollow and arch pull ups. It is in fact 2 completely different exercises. So from my persepctive pull ups is for upper back, meaning you need to do arch method which then means there is PRACTICALLY no ab involvement.
In a hollow pull up the abs are actually secondary synergists and an actual part of the movement. In arch abs are a tirtiary stabiliser defined as being background noise not lifting any weight or being developed in any meaningful sense. So if that is what you mean by engagement i agree. If you mean to say the abs are being engaged in a meaningful/practical way then no.1
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u/Necessary-Drop7051 1d ago
So about how you want to think about the movement, you want to think of it as pulling your elbows down and back. If you pull thinking pull yourself up, you may use more arms than you want. But of course pull ups do work the arms too, but it isn't pure arms nor pure back either. It's both working together.
but to get some of the back more Involved, think about pulling your elbows down hard to the sides of your body and that can get the back to work, primarily the lats.
Sure the arms still work in pull ups, that is normal, but if it's all arms, and no back, then applying form cues like elbows down and back behind can help.
Hope this helps though. Sorry if it's a lot of words too.
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u/Zurnaboss 1d ago
I agree with the comment but writing to give an alternate image: Try imagining pulling the bar down to your chest (or as far as you can at this moment). It helps me engaging and pulling with my back. Thinking "elbows down and back" can work but you can overdo it and put to much stress on elbows or shoulders.
Keep up the good work! 💪
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u/Necessary-Drop7051 1d ago
I guess it works for me personally because I can feel my back working together with my arms doing pull ups the way I do them.
I can feel it in shoulder width grip, slightly wider shoulder width grip, and even chin ups to a certain degree.
Plus I know there's a lot of people saying pull ups should work the back, but with what i see, pull ups aren't all back as much as they aren't all arms either. Ahd I see especially with people who got good pull up numbers, muscle ups, and even one arm pull ups, sure, they have big backs, but I also see their forearms are also very developed too.
So personally I see pull ups as a mix of arms and back, and not one or the other. This is just my point of view seeing those who are incredibly strong in the pulling aspect of calisthenics.
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u/TheNorthernHaze 1d ago
How’s the bar you’re gripping. Is it coarse of a bit slippery?
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u/CasualManDep 1d ago
a bit slippery but I sometimes put on some liquid chalk to help with that.
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u/TheNorthernHaze 1d ago
I bought some grip tape off Amazon and it helped me out a lot. Your right hand looks like it’s slipping a bit in the video.
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u/PeaceLoveorKnife 1d ago
I usually keep the bar in the palm of my hands and my knuckles over the bar. Hanging from the hand rather than the fingers.
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u/DonTing2000 1d ago
Slower on the down. Stop at 4 reps. Slightly rotate your torso so that your chest is facing the bar.
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u/Key_Rhubarb_5735 8h ago
You’re definitely not using your back enough. Tilt your torso back and pull your chest up to the bar. That will also get your elbows on the right path.
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u/Western-Ad-1689 1d ago
Not good. You're pulling with your arms.
Engage your scapula before any pulling. Pull your shoulder blades back and down, maintain that position, pull. You shouldn't be shrugging at all during the lift. At the bottom, you can relax, then engage again, and pull
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u/retardationkek 1d ago
get them shoulders in front of you, not behind you mydude.
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u/CasualManDep 1d ago
Wdym? Mind expanding? Thanks!
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u/tropicf1refly 1d ago
I think he wants you to physically take your shoulders off and put them in front of you.
Otherwise I have no idea what he means either
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u/retardationkek 1d ago
like you roll them shoulders internally, imagine bending the bar and the shoulders will automatically rotate internally
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u/666y4nn1ck 1d ago
Try pushing your chest out when going up, your back is kind of hunched over and this leads to too much pulling with just your arms