View Full Version : Pullups and chinups shoulders coming forward

Allen Yeh
09-06-2012, 09:17 AM
Any tips on keeping the shoulders from coming forward on pullups/chinups?

Last year I got up to 19 deadhangs but I had never thought about shoulder positioning during pullups until an MWOD not too long ago and this article excerpt below:

From this articlehttp://articles.elitefts.com/training-articles/unilateral-strength-training-experts-roundtable-needs-formatted/
Jim Bathurst of Beast Skills

My favorite single limb strength exercise is the one arm hanging scapular depression/retraction. To explain this, I first have to explain the problem I see with the majority of people’s chin-ups and pull-ups. Instead of getting their shoulders down and back, their shoulders come forward and up. You’ll know this is a problem when someone’s legs come forward and they fail to get their chest to the bar. They get their chin over, but the chest can’t cleanly touch. They’ve lost strong positioning in their shoulder blades and their whole body curls inward.

To remedy this, we can hang from two arms and then eventually one arm and practice retracting and depressing the shoulder blades. Keep the arm straight and focus on the muscles around the shoulder blade alone. You will raise upward slightly. I prefer to put this at the end of the workout for reps of six to ten.

Get stronger and more capable of getting and keeping those shoulder blades down into position and watch your weighted chin-ups and muscle-up strength soa

I've noticed I'm only able to keep my shoulders back and chest to the bar on my first set of pullups and then after that it's game over.

Any other suggestions on top of what Jim recommends above? The last 2 weeks I've been trying to cut my sets short as soon as my shoulder round forward so I stop reinforcing bad positioning.

Steven Low
09-15-2012, 07:11 PM
Typically weak external rotators, scapular retractors, scapular depressors.

Horizontal pulling work is good as is supplementary rotator cuff external rotation

(Ironically, this is the same fix as what I posted in the other thread for Front lever advice).