Head thrusts forward at the top
SCM and suboccipitals brace as chin tries to clear the bar.
Overactive muscles
SCMSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗Pull · Upper Body
Close-Grip Chin-Up (Supinated)
Coaching cues
- Hands close together; palms facing you (supinated grip)
- Pull chest to the bar; elbows drive straight down
- Short head of bicep and inner lat emphasized
- Control the descent — 3-second eccentric
Common faults 2
Kipping momentum
Hip swing removes the lat and bicep stimulus.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗