Want to learn more about pull-ups? Meghan Callaway and I contributed to The Complete Trainers’ Toolbox, joining eight other health and fitness pros to share practical insights you can apply right away. Meghan digs into pull-up programming and today she offers a look at common mistakes people make. The toolbox is on sale this week for $100 off the regular price.
ARE YOU COMMITTING THESE MISTAKES?
Many people, across all genders, aim to perform one or more pull-ups, but most struggle to execute even a single strict rep. This isn’t just a beginner problem; even some elite athletes can miss the mark. With proper training, you can fix this. Shortly after Sam Bennett failed to perform pull-ups at the NHL draft combine, he later hit 11 reps with focused training. Note from TG: I wrote a few years ago about the controversy around Sam Bennett’s initial difficulty with pull-ups, which you can read in that piece.
Here are five common mistakes that hold people back, along with practical fixes.
MISTAKE #1: RELYING ON THE ARMS TO PERFORM THE MOVEMENT
When done correctly, the shoulder blades initiate the move, not the arms. Too many people lean on their arms to pull themselves up, while the upper back and shoulder girdle should do the heavy work.
During the ascent, pull the shoulder blades toward your spine and down toward the opposite hip (retraction, depression, downward rotation). During the descent, allow the shoulder blades to move in the opposite direction (elevation, protraction, upward rotation). Being able to control scapular movement is essential for a solid pull-up.
SOLUTION
The scapula pull-up is a simple, pull-up–specific regression that teaches you to start the movement with the shoulder blades and to build grip strength at the same time.
Key points:
– Start by pulling the shoulder blades in and down.
– Pause briefly at the top.
– Lower with full control.
– Throughout the movement, keep the elbows in a fixed position; the motion comes from the shoulder blades.
MISTAKE #2: INABILITY TO MAINTAIN PROPER BODY POSITIONING
To pull effectively, your whole body must work as a coordinated unit. Pull-ups aren’t just an upper-body movement. If your lumbo-pelvic region and legs aren’t held in a relatively fixed position, you’ll swing and waste energy.
Aim for a stacked position of head, torso, and hips, with stable breathing, rib position, and glute engagement. Your legs should be extended, knees straight, and feet arranged to maintain stability.
SOLUTION
The dead bug and its variations are excellent for building core stiffness and spinal stability needed for pull-ups. This drill trains your anterior core to generate the tension required for efficient pull-ups and helps prevent rib flare and lower-back arching.
Key points:
– Keep head, torso, and hips stacked; ribs down and no lower-back hyperextension (stay in a canister position).
– Exhale and brace tightly as you move the opposite arm and leg.
– Start with knees bent at 90 degrees and hold that position until you’ve mastered the move, then progress.
– You can try a variety of dead-bug progressions as you advance.
MISTAKE #3: LACK OF SPECIFICITY
If you train for hours but still can’t perform a pull-up, your exercises may not be closely aligned with pull-up mechanics and body positioning. Pull-up regressions should develop the exact movement patterns and posture required for the real thing. Exercises like hollow holds, dead bugs, and hanging leg raises help you build the right positioning.
On the other hand, some common choices—lat pulldowns, biceps curls, or machine-assisted pull-ups—don’t transfer well to unassisted pull-ups.
SOLUTION
Prioritize pull-up–specific regressions and body positioning work. Use exercises that mirror the mechanics of a pull-up to build transferable strength.
MISTAKE #4: RELYING ON MACHINE-ASSISTED OR BAND-ASSISTED PULL-UPS
Machine-assisted pull-ups can help with scapular movement, but kneeling in a pad changes your body position and reduces the need for full-body tension, which limits transfer to real pull-ups. There are other regressions and accessory moves that better prepare you for unassisted reps.
Band-assisted pull-ups can help in the right progression, but many people over-rely on them and skip the other crucial pull-up regressions. Bands provide more help at the bottom of the movement, when you often don’t need it, and they can mask your form.
Before using band assistance, you should have already developed proper pull-up technique, scapular control, and the ability to generate appropriate spine and hip tension.
Bottom line: when you use bands, match your form to your unassisted reps and use the smallest amount of help necessary to perform each rep with excellent form.
SOLUTION
Use regressions and technique work first, and introduce band assistance later with strict form maintained throughout.
MISTAKE #5: INSUFFICIENT GRIP STRENGTH
If you can’t hang from a bar, you won’t pull yourself up. Grip strength is a common limiter, affecting people at all fitness levels. Incorporate grip-focused work into your routine.
Two favorites are loaded carries and bottoms-up kettlebell presses.
LOADED CARRIES
Key points:
– Maintain the canister position: head, torso, and hips stacked; avoid back arch or rib flare.
– Keep arms straight and imagine crushing something in your armpits.
– Maintain a steady 360-degree brace around your spine and breathe normally.
BOTTOMS-UP KETTLEBELL PRESSES
Key points:
– Keep the canister position with a stacked spine; avoid lower-back extension and rib flare.
– Engage the forearm muscles and keep the wrist vertical.
– Let the shoulder blades move; don’t pin them in place during either phase.
– Before each press, take a deep breath, brace your core, tuck your ribs toward your hips, and squeeze your glutes to stabilize the hips and spine.
WANT TO LEARN MORE PULL-UP BADASSERY?
The Complete Trainers’ Toolbox brings together nine fitness professionals who tackle topics from assessment and program design to back-pain mechanics and mindset. It’s 17 hours of content with CEUs, and this week you can save $100.
This is your invitation to explore the material and apply these ideas to your own training.
