✅ Searching for the Perfect Pull Up?

There are some basic checkpoints to check if you are doing pull ups properly depending on the goal you have set. Keep in mind that we are covering here the basic and most commonly used pull up variation. Still… some of the tips mentioned apply to most of the other variations such as close grip pull ups, wide grip pull ups, pull ups on rings, rope pull ups…

Here is a quick recap:

1. GENERAL CHECKPOINTS ON FORM
- Start a bit wider than shoulder-width
- Aim to keep your knuckles facing up
- Toes pointed
- Legs together
- Glutes engaged
- Arms looked
- Scapula depressed

2. MUSCLE & STRENGTH vs SKILL TRANSFERABILITY
💪 Arched Pull Ups are best to gain muscle and strength as it properly targets your posterior chain.
How to do them?
Extend your back, control pull, and keep the scapula depression intact throughout the range of motion

🎯 Hollow Body Pull Ups are best to improve on specific skills such as the muscle up.
How to do them?
Engage your core, keep the hollow shape and pull.

3. ACTIVE vs PASSIVE HANG
💢 Keep the depression active in the bottom if…
- You want to go for strength performance
- Shoulders tend to feel loose

🌀 Relax at the bottom if…
- You want to expand your flexibility
- Shoulders tend to feel tight
- It feels safe

4. PERCEPTION
👁 Make pull ups easier by looking at the bar and think about pulling it towards you, rather than pulling yourself up.

Now that you know this, it’s practice time!

We love you, family!

- The SM Team
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