If you can't achieve these 4 standards for pull-ups, you won't feel the back force, and the effect of back training is very general.

In the minds of many people, the pull-up is the trump card for back training. By practicing the pull-up, the back circumference may not be as good as the heavy rowing, but in terms of line and back athletic ability, the training effect of the pull-up is very good. it is good.

But there is also a problem. If you can't feel the force of the back muscles when you do pull-ups, then whether the pull-ups are the ace of your back has nothing to do with us.

Therefore, if you want to rely on pull-ups to get a better back training effect, you must first feel the back force. How to feel the back force when pulling up? I will divide it into two parts for you to explain, so that you will have a better understanding of the pull-up back training.

When some people practice pull-ups, they cannot feel the force on their backs. This situation is very common. There are three main reasons for this happening.

1. Arm compensation

If you feel that your arms are sore and swollen after you practice pull-ups, but your back muscles are barely felt, this is arm compensation. Arm compensation is a very common situation when you practice back.

The main reason for the arm compensation is that the elbow flexion occupies the dominant force. When pulling up and pulling up, you can also pull up by bending your arms, and you can also pull up by pressing your elbows down and then rowing.

But if you want to train your back, then you can only rely on the back of the elbow to press down to do the pull-up, and the elbow is not forced, but the elbow is passively flexed when the elbow is pressed down.

2. Shoulder compensation

When we are doing pull-ups, if you find that the body is shaking a lot, the body is not stable enough in this case, so the shoulders will distribute a lot of power to maintain the stability of the body.

In this way, when we practice pull-ups, we will feel that the shoulder pain is more obvious, which affects the back strength of the whole pull-up, so that we do not do many pull-ups and are unstable.

Therefore, when doing pull-ups, try to control the body to maintain stability and reduce excessive shoulder compensation, so that our pull-ups will have a better back training effect.

3. The movement trajectory is unreasonable

Some people practice pull-ups with their elbows pressed down from the front. Although this has a certain back training effect, the back training effect is not obvious enough, and it is easy to get tired.

The correct back training trajectory is to draw the elbows from front to back, and for pull-ups, the elbows are drawn from the front above the body to the back and down, rather than making a straight slide in front of the body.

Therefore, the movement trajectory determines the effect of your back training, especially if you do a straight downward trajectory from the front, it is difficult for the back muscles to get a sense of contraction, and the effect of back training is not obvious.

Different from other movements, the pull-up is more complicated. For a problem of strength, it may take a lot of cooperation to solve it. Therefore, when we provide the standard for the back training of the pull-up, we will separate it and implement it in this way. would be simpler.

1. Keep your chest up

When many players practice pull-ups, they pursue the chin over the bar. The chin over the bar is indeed the standard for pull-ups, but it belongs to the functional standard of suspension, not the standard of back training.

The chin over the bar can make your upper body suspension strength better, but if you want to practice your back, there is no need to pursue the chin over the bar, but to pursue the chest.

Lifting the chest solves the problem of the movement trajectory, because the chest muscles and the back muscles are a pair of antagonistic muscles. The more fully stretched the chest muscles are, the more fully the back muscles are contracted. Therefore, when practicing the back, try to keep the chest muscles as high as possible, so that the back muscles can be trained. Better results.

So when practicing pull-ups, we don't have to pursue the chin over the bar, but pursue the chest muscles as close to the horizontal bar as possible. Of course, limited to joint mobility, it is not necessary for the pectoral muscles to touch the horizontal bar.

2. Drop shoulders

Back training must sink your shoulders, because the back muscles are active. In addition to the elbows, there is also a scapula contraction that is very important. If you can't sink your shoulders, then the scapula contraction will not be sufficient, so the training of the back muscles The effect will also be worse.

When doing pull-ups, many people keep shrugging their shoulders all the way. The back muscles don't hurt on the second day after this posture, but half of the neck hurts. This is because the neck muscles and trapezius muscles are exerting too much force.

And shoulder sinking can solve the two problems of our arm compensation and shoulder compensation. During our movement, sinking shoulders can make the elbows press down and exert better force, so it can solve the problem of arm compensation.

At the same time, shoulder sinking can make the body more stable, so it can help us solve the problem of shoulder compensation. Once these two problems are solved, the effect of back training will be better.

3. Elbow tear

The main reason for arm compensation is that elbow flexion dominates the force-generating process, and in order to exert better force, elbow flexion requires external rotation of the wrist and inward buckle of the elbow, so when practicing biceps, you will use the this pose.

Therefore, why many people have arm compensation is because the elbow is buckled inward. The elbow is buckled in to make the biceps muscle better, so it will cause arm compensation.

Therefore, if we want to practice the back muscles better with pull-ups, we need to open the elbows as much as possible, and at the same time have a feeling of tearing the horizontal bar, so that the back muscles will be more obvious.

The elbow tear is actually a technique that many back exercises will use. It can significantly solve the problem of arm compensation and enhance the contraction of the back muscles.

4. Core tightening

Tightening the core can make our pull-ups more stable, and the more stable the pull-ups are, the better the corresponding standards can be. So, let’s talk about the benefits.

If you're going to bend your legs for a pull-up, lift your legs slightly forward, and if your thighs are completely in line with your body, your core isn't very stable.

If you're going to do pull-ups with straight legs, then you'll want to extend your legs slightly forward so that when the abs contract, the entire core is tight.

At the same time, I can also give you a technique, that is, doing pull-ups with straight legs and hooking the toes will make the core tighten more powerfully, and the pull-ups will be more stable.

This is the 3 questions and 4 criteria of the pull-up back training. When you practice pull-ups, if you meet these standards, you can feel the strength of your back. The pull-ups at this time are called the real trump card for us.

I am Master Wangwang,

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