Saturday, 16 February 2013

To pack or not to pack: how to perform pull-ups correctly

If you have ever wondered how to perform a pull-up correctly, you may have read a lot of conflicting advice, with one prevalent view among trainers and coaches nowadays being that you should ‘pack’ your shoulders at the bottom of the movement (in the dead hang position), in order to promote shoulder stability.
By ‘packing’ your shoulders, these trainers mean that you should keep your shoulders down (depressed) when in a dead hang.
This however, can feel somewhat unnatural and awkward to a lot of athletes.

Looking at the two pictures below, the first one illustrates form at the bottom of a pull-up where the shoulders are allowed to rotate upwards into a dead hang position, whereas the second one shows the dead hang with the shoulders ‘packed’.