Pull-Up Mastery: Grip Types, Progression & Control

Описание: 🎯 The Intelligent Pull-Up Approach
Pull-ups aren't just about brute strength - they're about intelligent movement capability. Here's exactly how to master pull-ups with proper grip technique, progressive training, and full body control.

🔧 Grip Types & Muscle Engagement
Overhand Pronated Grip ("Suicide Grip")

Palms facing away from body
Primary focus: Upper back muscles ("pull-up" muscles)
Shoulder positioning and scapular control crucial
Underhand Supinated Grip ("Chin-Up Grip")

Palms facing toward body
Primary focus: Biceps and upper back
Different muscle engagement pattern
📊 4-Phase Progression Strategy
Phase 1: Dead Hang Foundation

Build grip endurance and shoulder conditioning
Proper shoulder positioning (raise shoulders when hanging)
Core engagement for stability
Foundation for all future movement
Phase 2: Assisted Pull-Ups

Band and suspension trainer variations
Controlled lowering (eccentric focus)
Building movement confidence and coordination
Phase 3: Active Holds & Control

Top-position holds (2-5 seconds)
Full range of motion practice
Core tension throughout movement
Scapular retraction and depression techniques
Phase 4: Full Pull-Up Execution

Complete movement with perfect form
Multiple rep progression
Injury prevention through controlled movement
🧠 Key Training Principles
Controlled movement prevents injury and improves efficiency
Scapular control (retraction + depression) stabilizes shoulders
Core engagement maintains body alignment during movement
Progressive overload using assistance bands for gradual strength building
Suspension training for movement variation and control development
💪 Primary Muscle Targets
Upper Back: Primary "pull-up" muscles for strength
Biceps: Secondary focus varies by grip type
Core: Stabilizes entire movement system
Shoulders: Proper positioning protects joints

Pull-ups aren’t about reps. They’re about reclaiming control of your body.

If you want to build strength the intelligent way — without ego or injury — complete the Movement Assessment below.
If appropriate, you’ll be invited to a free consultation.

🔗 Start here: https://course.movementwithkarim.com/...