Kipping — using momentum
Hip swing removes the lat stimulus entirely.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Pull · Upper Body
Wide-Grip Pull-Up
Coaching cues
- Grip outside shoulder-width; full hang to start
- Depress and retract scapulae; drive elbows down and back
- Chin clears the bar; pause at peak
- Lower to full extension — 3-second eccentric
Common faults 3
Shoulders shrug at the top
Upper traps dominate at peak; lats never fully contract.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Elbows stay flared — no elbow-to-hip drive
Arms pull straight down instead of driving elbows back; mid-back underloads.
Overactive muscles
Anterior deltoidBiceps brachii
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗