 Hey everybody, I'm Lance Coyke and today we're going to discuss probably the Second biggest let's say second biggest mistake that people make in their pull-ups You know is so first biggest just a spoiler alert We're not gonna go over it too much But as I pull it down as I pull myself up to the bar, let's say that's probably a better way to say it My shoulders stay forward and I don't really finish the poll. Okay, so that's maybe the most common The second most common mistake that we're discussing today is actually extending to reach the bar Substituting this shoulder blade motion with spinal motion So I stick my chest way out to bring my chest to the bar rather than actually pulling my entire center of mass up that way I'm it's more like I'm teaching my body how to contort in weird ways rather than Training the actual movement that I'm trying to you know progress on So so what does it kind of look like so as I pull down? I'm sticking my chest out sometimes my chest might just be up like this the whole time And I just do it this way it looks like your head is kind of leaning back a little more than maybe it should be Yeah, that's like the biggest description if I'm trying to fix it then what I need to do is I need to not stick my chest out so far So you have to think about why is this happening if it's because you've heard a cue before then maybe Disregard that cue for a little while try this new way out. I will warn you You're going to be weaker this way because your joints are less compressed but over the long term your body's gonna feel a little bit better and You know, you you'll feel the fatigue on the muscle way more this way Yeah, just give it a shot if you don't like it you can stop watching my videos. It's fine But I think you're gonna like it so you pull up And you're not sticking your chest out so far if that is like if you don't really quite get that The other thing I might do is I might put you on your hands and knees and teach you how to like Reach your arms really far This way and you see how that kind of rounds my upper back Like this and so now when I'm pulling I'm not so flat back there But I'm like this now This is this is kind of just to illustrate the position or the direction of the position that I want you to be able to Find and attain during this pull-up. I don't want you to try to do your pull-ups With your back super rounded because I don't think you're really gonna get the shoulder position that you need there You need a little bit of that Chest coming up motion for the shoulder blades to fully come backward around as you pull up at the top That's just one of the required motions of your body one of the required shoulder blade motions for your shoulder to actually move the right way fun fact What else I think that's like that's the biggest thing like the people who Can do a really good push-up and have maybe watched the hundred or so videos that I did about the push-up They're generally a little bit better with the pull-up right because now they've encouraged a good reaching motion They've encouraged a good midsection Position and they can put their rib cage in a spot that allows the shoulder to actually move That's kind of the secret so if you're if you're really struggling if like if you do the queue Don't stick your chest out quite as far and it doesn't work then you probably need to take it back You probably don't want to spend too much time on pull-ups And you want to spend a little bit more time on something maybe more like push-ups and you can unload yourself with a lat pull down or with a Band around your feet pulling you up to the bar. That's another good way to do it But I found that when you get to the top of the pull-up and you're doing a band-assisted one The the pressure comes off the band when you get to the top And that's probably the hardest part for you And that's the part that you need to work on and that's the part where you need it to be unloaded So the band might not be a good solution for you. You might want to look into doing a pull-down on a cable machine instead Hopefully that makes sense again This is probably the second most common mistake that I see in the pull-ups and chin-up variations that we give Give it a shot if you really don't like the other variation you can you know unsubscribe whatever But if you do like it send it to someone else and make someone else do some pull-ups, too