How to properly perform pull ups to avoid injury: The pull up is one of the most common upper body exercises used when training because it can be performed in a variety of ways and is a great way to improve upper/mid back strength. However, when performed without proper technique the strength gains are not as great and can even lead to injury. One common mistake is not performing the full range of motion. Many people only come down only half way instead of going into full extension at the bottom. Your body should be in a straight line between each repetition. When you do not perform the full range, you are not getting the full benefit of the exercise. A second common mistake is not setting your shoulders (scapulas) in the proper position prior to performing the pull up. This should be done by pinching your shoulder blades together. When this is not done the pull up puts extra strain on your shoulder joint and arm muscles which can lead to future pain and injury.
Why is this important?
It is very important to make sure that you are performing exercise techniques properly to be certain you are improving your performance and not just making yourself more prone to injury. Please contact Dr. Ben Bagge at prokinetixrehab.com for his expertise in exercise biomechanics if you have any questions regarding how you can be improving your performance in competition or technique in the weight room.
Pro+Kinetix Physical Therapy & Performance specializes in helping active individuals in Oakland, Alameda, Berkeley, Walnut Creek, and San Francisco get back to exercising and working out pain free without having to take time off or relying on injections/pain medication. Pro+Kinetix offers rehabilitation and performance services to all populations, with specialties in Sports Rehabilitation, Active Release Techniques, and Manual Therapy Techniques plus Personal and Small Group Training, Sport Clinics and Wellness Services.