The common adjustment methods of pull-up include resistance band and support of both feet. The former is more common and easy to learn, but the use of resistance band will make our body automatically enter the initial use, so we can not learn how to push or shrink the scapula, and correctly use our back.
And by supporting our feet to help us move, we can use our back to drive the pull, and focus on the retraction and depression of the shoulder blades, so that the shoulder blades go back, and then lower the trunk to the buttocks.
Pay attention to pulling in vertical direction as far as possible, and make sure that the feet do not change into lower body movement when using the feet. Through the complete movement range, use the force from the back, and imagine bringing the shoulder blade down to the hip.
Here are three key movements that can be used as additional exercises in the foot support version.
1. Mini pull up
This exercise exercises the initial pressure of the shoulder blades, which is a good way to activate the back and push the shoulder blades. Be careful not to complete the action too quickly, and don’t bend your elbow to make it bigger. Instead, the chest should be raised to the bar, and the scapula should be moved downward and backward, so as to better control the use of the back. When pulling down the shoulder, you should pause slightly, and do not shrug, and let the back support column posture;
2. Pull down the latissimus dorsi with one arm
This exercise improves control of the shoulder blades and corrects imbalances caused by shoulder injuries or unilateral weakness, while improving back strength. When pulling the belt downward, imagine pulling the elbow downward and backward, focusing on the use of the back, driving the scapula to the hip, avoiding the drag band pull-down movement, otherwise the triceps, not the back, is used.
Make sure the shoulders don’t rise up and use the back to dominate the pull. Do the full range of motion, so that the back in the whole exercise to maintain the use of;
3. Hanging leg lifting
This exercise can improve grip strength and back strength, as well as exercise our core. When practicing this exercise, pay attention to the back in the beginning to use, to prevent shaking in the movement. Make sure that the back forces as you lift your legs up to allow the pelvis to lean forward. No matter what you do is knee to elbow or toe to bar movement, you should use abdominal muscles to lead the movement.
Simplify the exercise and practice it on the ground: lie on your back with your arms over your head, keeping your back still in use and strengthening your overall core strength.