🪐 𝗢𝗨𝗥 𝗣𝗥𝗢𝗚𝗥𝗔𝗠𝗦 ➜ 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