citation The pull-up is one of the essential movements for upper limb training, and it is also one of the most important movement patterns in life sports (vertical pulling movement)
The pull-up can well train your latissimus dorsi and Biceps, abs, the long head of the triceps, deltoids, and even the pecs. At the same time, pull-ups require strong core strength and coordination, so pull-ups are also called the king of upper body training!
However, pull-ups are a very difficult movement. For most people, doing pull-ups well is not a simple matter. It requires high movement skills, difficulty, and a little carelessness. There is a risk of injury!
The most common problem areas are shoulders, elbows and lower back!
Today I’m going to introduce you to a little pull-up technique to help you avoid the risk of lower back pain!
Many people’s posture when doing pull-ups is like this: the picture below
Such a posture will cause your ribs to evert during the movement and the lumbar vertebrae to appear excessive. Stretch, the condition of anterior pelvic tilt! Your lower back will feel tight during the process, and if you already have lower back discomfort, this will make it worse!
In order to keep your lower back healthy, you need to keep your lumbar spine and pelvis neutral and stable when doing pull-ups, and work hard to tighten your abdomen and buttocks. If not, the above situation will easily occur!
What should you do?
Try the posture in the picture below: Lift your legs forward a little, then tighten the bar, and slightly externally rotate your shoulder joints to create torque and stabilize your shoulder blades.
In this way, your rectus abdominis is fully activated and will work hard to maintain tension while Your ribs will also be pressed down and your pelvis will be slightly rotated backwards, which can very well avoid the bad situation mentioned above!
Look carefully at the person in the picture. His back is flat, his chest is above the pelvis, and his shoulder joints are tightened (the armpits face forward).
In addition to the above tips, in order to avoid lumbar hyperextension, you also need to always pay attention to the following points:
1. When pulling upward Keep your abdomen and buttocks tight during the process
2. Don’t tilt your head back, as tilting your head back will also cause the lumbar spine to stretch backward!