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Calisthenicmovement Cast

09/08/16

@ Calisthenicmovement

The pull-up is one of the best exercises because it is functional and engages multiple muscle groups.

Video

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The Perfect Pull Up - Do it right!

@ Calisthenicmovement

09/08/16

Related Takeaways

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Calisthenicmovement Cast

09/08/16

@ Calisthenicmovement

While the straight pull-up strengthens the core, it can hinder back engagement, as the goal of a pull-up is to activate the posterior chain in the upper body.

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Calisthenicmovement Cast

09/08/16

@ Calisthenicmovement

The arched back pull-up focuses on the entire posterior chain by allowing the spine to extend fully, which can be beneficial if done correctly.

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Calisthenicmovement Cast

09/08/16

@ Calisthenicmovement

There are two main body positions for a pull-up: the straight (hollow body) pull-up and the arched pull-up. The straight pull-up engages the core by tilting the pelvis backwards, which activates the abs.

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Calisthenicmovement Cast

09/08/16

@ Calisthenicmovement

Perform pull-ups with strength rather than momentum; avoid any form of kicking or swinging during the exercise.

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Calisthenicmovement Cast

09/08/16

@ Calisthenicmovement

Control your movement throughout the pull-up to prevent straining your joints and ensure even pulling with both sides to avoid imbalances.

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Calisthenicmovement Cast

09/08/16

@ Calisthenicmovement

When performing pull-ups, crossing the legs can help stabilize the movement, while uncrossed legs require more core stabilization, which can be beneficial or detrimental depending on your goals.

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Calisthenicmovement Cast

09/08/16

@ Calisthenicmovement

Always aim for a full range of motion in your pull-ups, ensuring you fully extend your arms at the bottom of the movement.

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Calisthenicmovement Cast

09/08/16

@ Calisthenicmovement

The position of the legs during pull-ups plays a minor role in back development, but it can affect stabilization and core engagement.

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Calisthenicmovement Cast

09/08/16

@ Calisthenicmovement

Avoid rounded shoulders during pull-ups to effectively target all the muscles in your back.