Is it necessary for perfect form to dislocate the scapula when you are at the bottom?
I've been doing pull ups for a year now (can do 29) but my friend told me my form is bad and I need to go down completely and disclocate the scapulas but it feels 'wrong' in the shoulders.
Opinions on the perfect form?
just ignore him fag
Tell him to stop coping
It's good to stretch the lats at the bottom of a pull-up
I don't think you mean "dislocate". If you mean that you should come to a dead hang where your arms and back are completely relaxed and you cannot go any further down, then yes. You should do that. Anything other is not a complete rep.
oh goodness youre one of those people please castrate yourself asap thanks in advance anon
Is this supposed to be some kind of rebuttal? Bitch please.
Anon just told on himself
I used to subscribe to this mentality but now I'm not sure this is best. When you fully relax, your muscles lose all tension. The point of lifting it to stress the muscles, keep them under tension, and damage them so they can repair. When you rest at the bottom, you're not stressing them as much as you could be. I go low, close to full depth, but I don't release the tension in my back.
That is not how training works. With this explanation, it would be best to do 1/4 reps with the squat because "you're never losing tension in the muscle". There are a lot of pathways that lead to muscle and strength gains. Tension in the muscle is only a small one.
>Is it necessary for perfect form to dislocate the scapula when you are at the bottom?
there is no benefit in doing so. in fact, this disengages the lat, making the exercise less effective. it also adds both risk of injury (depending on your weight and how controlled or uncontrolled you do your negative) and unneccessary wear and tear on your shoulder joint. the only reason to do pullups like this is if you try compete in a contest that requires this form. if your goal is training your back, don't do it.
>in fact, this disengages the lat, making the exercise less effective
there is no stretch in the muscle by simply hanging dead in your joint. keep your scapula engaged, go down as much as you can, over time you will be able to go deeper while keeping it engaged. keep your shoulder safe while better growing your lats... or don't, for all that i care
>has never heard of stretch mediated hypertrophy
29 are a lot, chances are you are doing them wrong. Maybe not, we cant really judge.
Yes, if you're not at a deadhang (you don't need to relax the scapulae) at the bottom and if your arms aren't straight it doesn't count.
When most people say they can do 50 pullups they're actually doing kip ups or some weird front lever whole body contortion to get their chin somewhere near the bar and count it as a "pullup."
In reality it doesn't matter how you do it if getting stronger is your goal. Cheater reps work more muscles after all.
There's no such thing as a perfect pull-up, it's just a theoretical movement. No one in the history of mankind has ever done 1
For military tests etc for grinding out reps and getting hypertrophy/strength gains as a civ no.
helo yuchub says you shouldnt go into a deadhang.
I started doing the deadhang meme with each rep for both pull ups and chin ups and it's making the move tedious and miserable for me
I'm okay on losing some reps, but I don't feel the usual satisfaction I feel each my chin goes over the bar
What do you mean by “dislocate the scapulas”? Do you mean you have winged scapulas? The supporting muscles that keep your scapulas in place are weak and you need to build them up. Don’t skip calisthenics.
If it's uncomfortable, then don't go so deep. I personally go all the way down and then chest to bar as many times as I can
the deadhang is a great source of strength and explosiveness in pull ups
if you ever want to accomplish a strict explosive muscle up, using a dead hang is critical to generating enough speed to pull yourself over the bar
OP sounds like someone that does quarter rep pullups and then copes with the idea he's only missing out on the scapular retraction part.
High probability that your form is dogshit unless you weigh 120lbs
It's completely acceptable to ask how they do them, and how many they do. It sorts out the good advice from the bad pretty quick. Last guy who offered me advice laughed and said he couldn't actually do any himself. I figure if you're getting body benefits and not getting hurt, you're probably ahead of the pack.
Notice how the only argument anyone has against this is that "it doesn't count"
Dumbass this isn't a fucking powerlifting meet there are no judges just do the form that feels right to you
I know ehat youre talking about, and speaking from 10yr pullup expirience, going into deadhang when ylu get over 180lbs isnt worth wrecking my shoulders anymore. It just feels so awkward at the beginning of the movement and isnt as fluid as it would be if I kept my scapulas retracted
No, you should keep your shoulders/upper back engaged at the bottom of the pull up. Arms straight is a must. The idea that you have to dead hang at the bottom is dumb.
Yes it is. Also disengage your abs and arch your back. Bring your nipples to the bar perfectly vertical like.