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L-sit chin-ups and pull-ups form check

Started by Gary Yngve, May 21, 2020 · 5 Replies · 84 Views

Gary Yngve

These are on rings because I don't have access to a suitable pull-up bar.  I do realize that I need to pause at the bottom of each.  Bad habit, because I am often trying to blast through them before a kid turns them into weighted pullups.
 

 

Jeffrey Bittner

Make sure that you relax your shoulders completely at the bottom of each rep while keeping your core engaged. Try to make a straight line from your hands to your butt at the bottom of each rep.

Gary Yngve

Thanks!  I think I've been doing pullup/chin-up reps wrong my whole life then, skipping out on the scapular retraction step for all but the first... That will be a good 30+ years of undoing the habit "let's crank out a bunch really quickly".  
On the plus side, I found the a pull-up bar that hadn't been removed or otherwise marked as "illegal to use" (I wiped the bar with a disinfecting wipe before using).  I'm pleased with my ROM in the first two sets; I tire later but still easily get chin above bar.  It looks like I am doing a better job of remembering to relax the shoulders at the bottom, as the L-sit dips a few degrees.  

 

Jeffrey Bittner

Good improvement. Keep focusing on relaxing those shoulders at the bottom of every rep, even as you get tired. I recommend taking a few steps back to the point where you are able to complete your reps with full ROM while keeping your feet at belly button level.

Gary Yngve

How do these look?  L-sit is higher and I maintain the L-sit through the descent of the final rep.  Still, it seems I have some work to do in shoulder flexion mobility that prevents a straight line from hands to shoulders to hips.  Thanks!
 

 

Jeffrey Bittner

You're spot on, Gary. Nice improvement on the L-sit. I would actually like you to bring them back down a little bit. Try to find a happy-medium between this position and your last post. And like you said, keep working on extending your shoulders completely on each rep!