Moves/Perfect Pull-Up

Perfect Pull-Up

ID: 90

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Exercise Types:
Upper Pull, Total Hang
Contraindications:
Shoulder Issues/Mobility, Wrist Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Engage the core before initiating any movement.
  2. 2. Avoid compensation patterns; if form breaks, address the limiting factor.
  3. 3. Avoid shrugging at the top — the scapulae should stay depressed throughout.
  4. 4. Lead the movement with elbows driving straight down, not flaring back.

Regression:

Use a resistance band looped under the knees for assistance, or substitute ring rows with feet on the floor.

Progression:

Add an L-sit or tuck position to increase core demand during the hang and pull.

Common Problems:

Shrugging at the top — cue retract and depress scapula before and during the pull. Kipping — require a dead stop at the bottom.