Pull Ups Done Right: Spinal Positioning for Strength + Longevity
Pull ups are one of the best tools for building full body strength.
They target your lats, core, shoulder girdle, grip, and overall pulling power, making them a staple in any well rounded training program.
But there’s a key factor that often gets overlooked—spinal positioning.
If your spinal positioning is off, you’re not just missing out on strength gains, but you could also be putting unnecessary strain on your shoulders and lower back!
This week, Dr. Claudia Chaloner is joined by Nicole Zapoli to break down how to optimize your spinal position for safer, stronger pull ups.
Why Spinal Positioning Matters
Your spine acts as the foundation of movement, transferring force efficiently from your lower body to your upper body.
When it’s stacked and engaged, you create stability and strength.
When it’s overextended or rounded, you lose efficiency, increase energy leaks, and invite potential injuries.
For pull ups, a neutral spine with a strong hollow body position allows you to:
- Engage the right muscles (lats, core, and scapular stabilizers)
- Reduce compensations that lead to shoulder and lower back issues
- Improve overall movement efficiency for stronger, more controlled reps
- Build a foundation for advanced skills like muscle ups and levers
Dialing in Your Pull-Up Form
- Wrap Your Thumbs Around the Bar
A full grip enhances control and grip strength, preventing excessive strain on the fingers and wrists.
- Pull Your Shoulders Down & Away from Your Ears
This prevents excessive upper trap dominance and helps you recruit the lats more effectively.
- Engage Your Lats & Shoulder Girdle
Think about pulling your elbows toward your ribs rather than just getting your chin over the bar. This engages the right muscles and builds real strength.
- Hold a Tight Hollow Body Position
Squeeze your glutes, engage your core, and keep your ribs stacked over your pelvis. This reduces excessive arching and keeps your movement efficient.
- Use Full Range of Motion (ROM)
A proper rep means starting from full extension (arms straight, shoulders engaged) and pulling until your chin clears the bar. No half reps!
Scaling Without Losing Form
If strict pull ups aren’t there yet, modify with ring rows or inverted rows.
Walk your feet back to adjust difficulty, but keep the same body positioning—tight core, engaged lats, and a controlled movement pattern.
The Takeaway
Mastering the pull up isn’t just about getting your chin over the bar—it’s about training the right muscles in the right way to build long term strength and resilience.
Prioritize proper spinal positioning, focus on movement quality, and watch your pull up game (and overall strength) skyrocket.
Want more details?
Check out the full breakdown HERE!
Compliments of MovementRX.
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