Shoulder Position During Pull-Ups? — Key Takeaways
Choose scapula-engaged pull-ups for joint stability and skill transfer to moves like muscle-ups; choose disengaged hangs for maximum range of motion and muscle growth.
Key takeaways
Use disengaged hangs for hypertrophy; engaged scapular pull-ups for muscle-ups
Use disengaged hangs for hypertrophy; engaged scapular pull-ups for muscle-ups
- Disengaged hang stretches lats further via greater shoulder flexion, maximizing range of motion for growth
- Engaged (depressed scapula) pull-ups build the active stability needed for muscle-up transitions
Match pull-up form to your specific pulling goal, not general strength
Match pull-up form to your specific pulling goal, not general strength
- Training engaged scapula pull-ups transfers directly to muscle-up performance
- Training disengaged develops broader movement options and general pulling strength
Avoid passive hangs if you have hypermobility or shoulder pain
Avoid passive hangs if you have hypermobility or shoulder pain
- Passive joint loading at the bottom can trigger pain in hypermobile or weak shoulders
- Engaged scapular depression keeps muscles active, providing stability throughout the rep
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In this video
- 1mScapula Engaged vs Disengaged: Core Difference
- 1mWhen to Choose Scapula Engaged
- 2mWhen to Choose Scapula Disengaged
- 3mSummary and Offer
“Hypertrophy science is quite conclusive regarding range of motion. The more the merrier.”
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