To successfully complete one rep of a pull-up, you must rely on a lot of physical strength. One of the most frequent errors people make when performing pull-ups is gripping the bar too firmly. Learn more about how to perform pull-ups correctly by reading this article.
What Are Pull-ups
Begin with the fundamentals: what exactly is a pull-up? A pull-up is an upper-body exercise in which you hang from a pull-up bar by your hands, palms facing away from you, and lift your entire body up until your chest touches the bar using your arm and back muscles.
A compound exercise is a pull-up because it works several muscles at once.
Avoid raising your shoulders while performing the motion; instead, concentrate on using your arms and shoulder muscles.
This movement uses your body weight as resistance rather than external weights, just like any other bodyweight back exercise. Even though the exercise is fairly straightforward, beginners to strength training may have trouble mastering it.
Pull-ups primarily work your biceps and lats, which start in the middle of your back and extend up towards your armpit and shoulder blade.
However, they also work your entire upper body, including your abdominals, traps, deltoids, and pecs. This makes them an excellent exercise for developing overall upper body strength, which is good for your general health.
Why Do My Hands Hurt When I Do Pull Ups
Gripping The Bar Too Tight
It’s crucial to grip the bar during pull-ups with your palms facing forward to prevent hand injuries. Hand and wrist pain can result from gripping the bar too firmly.
Pull-ups only require enough pressure to keep you from dropping the bar; you don’t need to exert excessive force. If holding the bar becomes too challenging, experiment with a wider grip or repositioning your hands on the bar.
When performing pull-ups, altering your pulling technique may help reduce some of the pain in your hands and wrists.
Strengthening your upper body and core muscles with pull-ups is a great exercise. Because they require effort for a sustained period of time, pullups are a great way to improve endurance and stamina.
Use Of Improper Grip
Your hands may hurt after performing pull-ups with an incorrect grip. To prevent this kind of injury, you should perform pull-ups with a three-finger grip. When doing the exercise, it’s crucial to maintain palms facing each other.
In order to support your body weight, you should brace your core muscles and avoid leaning back too far while pulling yourself up. Seeking out professional assistance may be beneficial if you discover that you are having trouble maintaining proper form.
Your ability to complete more repetitions safely and ultimately boost your performance in the gym will depend on how you position your hands.
Start small when trying to increase the strength and flexibility of your hands by incorporating a few easy exercises into your daily routine.
Doing Pull-ups When Fatigued
Hand pain can result from performing pull-ups when you’re tired, especially if you perform the exercise incorrectly. Pull-ups should always be performed with proper form to prevent hand pain. Use an adjustable bar or one that can be fixed to a doorframe or wall to ensure your form is proper.
Starting off, it might be beneficial to perform fewer reps to gradually increase the workout’s intensity. Between sets, give your hands a light massage and, as necessary, use ice or heat to relax them. You should stretch your fingers and wrists after finishing each set before starting the next.
Lack Of Flexibility In Shoulder
Age, injury, or low muscle tone can all contribute to a shoulder’s lack of flexibility. Stretching and exercise can help to increase the range of motion and lessen pain. Maintaining strong abdominal muscles will also aid in maintaining stable shoulders.
Because they work several muscles at once, pull-ups are a great way to start increasing shoulder range of motion. A resistance band can be used to make pushups more difficult.
You can start by asking a trainer or physical therapist for assistance if you are unable to perform pushups or pullups on your own.
How To Do A Proper Pull-up
Let’s get to the fun part now and discuss how to do a pull-up properly! You can perform pull-ups more easily and ensure that you get the most out of this effective exercise by following a few simple guidelines.
Starting position is directly beneath a pull-up bar. Put your hands slightly wider than shoulder-width apart in an overhand grip with your palms facing away from your body.
Place a box underneath you and stand on it if you can’t reach the bar while standing on the ground. When your hands are firmly grasping the bar, you are in your starting position.
As you hang from the bar while lifting your feet off the ground or a box, take a breath in and a breath out. To activate your core, pull your belly button in toward your spine. Draw your shoulders down and back.
Bend your elbows and raise your upper body toward the bar until your chin is over the bar by contracting the muscles in your back and arms. If it helps the movement, visualize bringing your elbows toward your hips.
Try not to swing your legs or raise your shoulders as you move. Throughout the exercise, you want to make sure that your shoulder blades are down and back.
Take a breath at the culmination of the motion. Then raise your body back to the starting position while extending your elbows.