How-To: Proper Pull-up/Chin-up Technique
Arguably the most challenging Primal Essential Movement to master
Not everyone loves doing pull-ups and chin-ups, but they are an absolutely necessary part of the Primal Blueprint Fitness program.
See, with most other bodyweight exercises, it’s possible to make the case for the superiority of their weighted analogues. There is at least a debate to be had for doing bench presses and barbell squats versus push-ups and pistol squats, but nothing trumps the pull-up. You could spend years training with lat pulldowns and bent over rows, but they will never match the strength-building capacity of pull-ups and chin-ups.
Push-ups don’t ask you to handle your entire body weight; you’ve always got your feet on the ground, taking a load off your upper body. Pull-ups force you to manipulate the entirety of your body weight. If you are good at pull-ups and chin-ups, you possess, by definition, a superior strength-to-body-weight ratio.
In our distant (and not so distant) past, the ability of a human to pull his or her own body weight up and over cliffs, branches, vines, and trees was crucial for his or her success and survival. Likewise, we modern humans must be able to manipulate our body weight on the vertical plane if we want to call ourselves physically fit. Training pull-ups and chin-ups are the most effective ways to develop that ability. They make us strong; strong enough to climb ropes and trees and pull things toward us with great effectiveness.
The pull-up is vital. Here’s how to do it.
How to Do the Basic Pull-up/Chin-up
Begin from a dead hang: arms fully extended, hands about shoulder width apart (palms facing out for pull-ups, facing you for chin-ups), elbows straight, chest up, shoulders back and tight, eyes trained on the bar above.
Pull yourself up toward the bar, leading with the chest and keeping your eyes focused on the bar. Drive your elbows toward the floor.
Clear the bar with your chin.
Lower yourself in a controlled fashion, then repeat the process.
Things to Remember
Stay honest when you clear the bar. Don’t lift your chin and strain your neck just so you can say you cleared it. You run the risk of pinching a nerve and cutting off muscular power.
Keep your body neutral. Don’t swing with your hips to generate momentum on a strict pull-up or chin-up.
Keep those shoulder blades tight/retracted. Pulling with a loose shoulder girdle can lead to rotator cuff problems.
Chin-ups work the biceps more and are slightly easier than pull-ups, which work the back more.
That’s the basic pull-up or chin-up. If you can do these, you’re stronger and fitter than most people!
Ready to work on getting your first pull-up? Watch this video:
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* This blog reflects my personal views and opinions and isn’t intended as medical advice, but I hope it will be informative and inspiring as you pursue a healthy, fulfilling life.