Kipping — using momentum
Hip swing generates the pull; lats and mid-back underloaded.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Pull · Upper Body
Close-Grip Pull-Up (Neutral)
Coaching cues
- Neutral grip handles; arms narrower than shoulder-width
- Depress scapulae; pull chest to bar
- Elbows track straight down — not flaring
- Control the descent to full hang
Common faults 2
Chin barely clears the bar
Incomplete range; upper back never achieves full contraction.
Overactive muscles
Upper trapeziusPec minor
Corrective work
Foam RollUpper traps↗StretchDoorway pec stretch↗