➜ www.saturnomovement.com

About this post…

⚠ MISTAKE 1
Excessive Internal Rotation of the Shoulders — Basically, flaring the elbows.

✅ THE CORRECT FORM
Keeping the Elbows Close to the Body. On Chin Ups the emphasis is shoulder extension, unlike Pull Ups which is shoulder adduction.

☝COMMON REASON WHY THIS HAPPENS
1 You have a hard time activating the external rotators.
2 You aren’t familiar/experienced with the proper technique.

⚠ MISTAKE 2
Making a big “C” shape when you pull yourself up.

✅ THE CORRECT FORM
Pulling as straight and vertically as possible.

REMEMBER THIS
Curved Pull = Longer Path = Inefficient
Straight Pull = Shorter Path = Efficient

☝ COMMON REASON WHY THIS HAPPENS
1 Going from arched back to hollow. Not keeping a Thoracic Extension throughout the movement.
2 Relying too much on strength to compensate a poor technique.

⚠ MISTAKE 3
Elevating the Scapula — Shoulders shrugging getting closer to the ears as you pull up or lower down.

☝COMMON REASON WHY THIS HAPPENS
You have a hard time dissociating the “pulling via scapula” vs “pulling via arms”.
Relying too much on your biceps + having a weak scapula awareness is the perfect scenario for this to happen.

✅ THE CORRECT FORM
Keeping the Scapula Depressed — Starting the chin up with a scapula depression (pulling shoulders away from the ears) and keeping it.

We hope this helps family!
Much love,

Yassir