I have to say that pull-ups are the most basic and can be used to exercise our back and arm muscles. However, most people can't persist after doing a few exercises because of their weak upper body strength, so they choose other exercises to exercise these parts.
Then why do we have to spend extra time doing other movements when there are such good movements that we can exercise to so many parts at the same time? In the end, you still didn't master this action. Too many mistakes prevent you from doing well. So let's talk about the five most common mistakes in pull-ups.
Before any training, we should form the good habit of warming up before exercise. This will not only help us quickly enter the best training state, but also greatly reduce muscle damage. Similarly, before doing pull-ups, we jog for fifteen minutes, and then fully stretch our arms and shoulders.
Mistake 1: Swing by inertia.
When we do pull-ups, many people will use the swing of their legs and hips to reduce their strength and achieve more goals. This is the most common mistake in pull-ups. We do this because we want to practice our backs. Inertia can help you complete this action, but it has no effect on latissimus dorsi.
Mistake 2: The elbow joint is not in the right position.
Think back carefully, when doing pull-ups, is the elbow position not clear? Most people have the wrong elbow position. When you grab the horizontal bar and do pull-ups, your elbows tighten down while you pull up. Doing so will keep your shoulders in a backward position. Don't put your elbows in front and do pull-ups.
Mistake 3: Don't put your shoulders back, put them down.
This is a big mistake, and it is closely related to the second mistake. This mistake is because when you start doing pull-ups, your shoulders are completely pulled up. If you do pull-ups from this starting point, then you are only doing pull-ups with your biceps, not with the strength of your latissimus dorsi. So you should lower your shoulder joint to a neutral position.
Action 4: I didn't do the whole action.
The reason for this mistake is simple. If you don't do the whole movement, then you don't make full use of it. What you should do is to put your shoulders in a neutral position when you are ready to do it, complete the whole action mentioned above, and then do it as much as possible.
Mistake 5: You can't force it.
Pull-ups are not easy. You must pull up the weight of your whole body. If you can't finish them, don't force your body to continue. Instead, start with basic training until you can complete it in a standardized way.
If you have a poor foundation, but want to do this well, you need to strengthen your back and arms.