3 Common Pull-Up Mistakes: How To Fix Them For Faster Progress!

Pull-ups are one of the best bodyweight exercises for building upper body strength, back muscles, core stability (pull-ups are a moving hollow body or plank, depending on the variation you do), and grip.

Here is a video I recently shot where I’m banging out a casual 13 pull-ups at the end of my upper body workout. Believe me, this did not happen overnight! When I was first learning pull-ups I made some of these mistakes that are likely holding you back!

MANY people who are fully capable of learning to do pull-ups struggle to achieve this goal due to poor technique, lack of strength, or ineffective training practices.

If you’re not experiencing good pull-up results, or worse, you are experiencing discomfort, you might be making one of these 3 common pull-up mistakes.

I will help you solve your pull-up struggles!

In my 21 years of coaching, I’ve helped HUNDREDS of people achieve their pull-up goals. And my New York Times Featured Ultimate Pull-Up Program has helped THOUSANDS of people in over 90 countries conquer their pull-up goals!

Over the next 3 weeks I will break down 3 common pull-up mistakes I often see, and will tell you EXACTLY how to fix them to maximize your pull-up performance.

I was originally going to do this in a single article, but the article would have been WAY too long. So I am going to give you more “bite sized” pieces. This way you can implement what I am giving you at your own pace.

Common Pull-Up Mistake #1 – Lack Of Tension Around The Torso, Spine, Hips, And Lower Body

When many people perform pull-ups and pull-up regressions, they struggle as they fail to generate enough tension around their torso, spine, hips, and lower body.

Issue 1 – When this happens you’ll be forced to pull needless deadweight. Moving an unstable object will feel significantly more challenging than moving an equally weighted stable object.

Another way to think about it… Bench pressing a 225 lb barbell + weights will feel SIGNIFICANTLY easier than trying to bench press a limp 225 lb person. Same with deadlifting a 225 lb stable bar + weights versus trying to deadlift a limp 225 lb person from the floor.

Why? The barbell and weights are STABLE!!

Issue 2 – If you are not stable around your torso, spine, hips, and lower body you’ll be more prone to swinging and will have a longer and less efficient path to the bar.

Here are 3 of my go-to exercises for addressing this common mistake, AND helping you build a stronger core!

#1) Band Resisted Dead Bugs

Coaching Tips:

Lie on your back on the floor. Your head, torso and hips should be in a stacked position.

Attach a long band around a secure surface, and loop the band so it is around your wrists. Extend your arms so they are in a vertical position, and are above your chest. Maintain this position.

Fully extend your knees and maintain this position for the duration of the exercise, or keep your knees bent at 90 degrees. For most individuals, I recommend keeping the knees bent.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection/think about wrinkling the front of your shirt.

Now steadily exhale through your teeth, slowly lower your leg towards the floor, and to a range where you are able to maintain proper form.

Gain a moment of control, and then return your leg to the top/starting position.

When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to leave the floor.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 5-10 reps per side.

#2) Hollow Body + Weight Lowering

Coaching Tips:

Lie on your back on the floor. Your head, torso, and hips should be in a stacked position.

Hold a weight in your hands, and extend your arms so the weight is above your chest.

Lift up your legs so they are in a vertical position, fully extend your knees, and point your feet away from you (plantarflex).

Take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection/think about wrinkling the front of your shirt.

Now slowly lower your legs towards the floor, and to a range where you are able to maintain proper form (and feel your anterior core muscles). Maintain this position for the duration of the exercise.

While keeping your body in a fixed position, lower the weight behind you to a range where you are able to maintain proper form.

Gain a moment of control, and then return the weight to the top/starting position.

When you return to the starting position, pause and do a proper reset. Most people rush and do not do a proper reset.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to leave the floor.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 6-12 reps.

#3) Body Saws

In addition to strengthening the core muscles, body saws strengthen the serratus anterior muscle and improve shoulder and scapular controlled mobility. ⁣⁣

The serratus anterior muscle plays a key role in the upward rotation and protraction of the shoulder blades, both of which are key for pull-up performance, and helping your body feel good.

Coaching Tips:

Place each foot on a slider pad/towel.

Get into a plank position from your forearms and feet. Set your body so it is in a straight line from the top/back of your head to heels.

Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between. The farther apart your feet are, the more stable your base will be.

Press your body away from the floor/towards the ceiling and protract your shoulder blades (spread them apart, and move them away from your spine, and around your ribcage)⁣. This movement is here fairly subtle. Do not mindlessly hang out on your shoulders. ⁣⁣⁣ ⁣⁣ ⁣

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt, and flex your glutes.⁣⁣ ⁣⁣⁣⁣⁣ ⁣ ⁣⁣⁣ ⁣⁣

Now use the muscles in your shoulders and around your shoulder blades and press your body backwards.

Once you hit your end range (a range where you are able to maintain proper form), perform the reverse movements and pull your body forward, and return to the starting position.

Do not keep your shoulder blades pinned. They are meant to move. As you press your body backwards your shoulder blades should spread apart and should move away from your spine, around your ribcage, and away from your opposite hip. As you pull your body forward your shoulder blades should perform the reverse movements.

For the duration of the exercise, aside from your upper body, the rest of your body should remain in a fixed position.

For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 8-15 reps.

STAY TUNED as next week I am going to address quite possibly the biggest pull-up mistake I see, and one that might explain why you are ONLY feeling your arms when attempting to do pull-ups, and why you feel like you are “stuck” with your pull.

Do you want to get your first pull-up ever and have been really frustrated with your lack of progress? Or can you already do pull-ups but want to improve your form, increase your reps, and learn more advanced variations? Currently being followed by THOUSANDS of people in at least 92 countries. For “experienced beginners” to advanced trainees, and also coaches. Great for home AND gym workouts!

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