Pull-ups are a cornerstone of the CrossFit Open, showcasing both strength and body control. However, they’re also a movement that can stress your shoulders if you’re not careful. By focusing on shoulder health and proper pull-up progressions, you can boost your performance while avoiding injuries.
Warm Up for Stronger Shoulders
A proper warm-up primes your shoulders for the demands of pull-ups, keeping them stable and strong. Incorporate these moves before every workout:
-Scapular Pull-Ups: Activate the muscles around your shoulder blades. Hang from a bar as if you were going to do a pull up. Without bending, retract your shoulder blades.
Banded Shoulder Dislocates: To improve overhead mobility, apply traction to the shoulder with a band secured to a high point.
Arm Circles and YTWs: These exercises fire up small stabilizing muscles. They’re kind of like doing the YMCA, but with light weights.
These exercises prepare your shoulders and help improve your range of motion for more efficient pulling.
Build Strength with Scapular Control
Many athletes overlook scapular engagement when training pull-ups. Focus on exercises that strengthen the foundation:
-Dead Hangs: Start by hanging from the bar, engaging your shoulder blades downward.
-Scapular Pull-Ups: Pull your shoulder blades together and down before initiating a pull-up.
-Band-Assisted Pull-Ups: Use a band to support your weight and focus on controlled movement.
Mastering scapular control creates a strong, stable base for full pull-ups.
Progression Over Perfection
Jumping into high-rep, kipping pull-ups before you’re ready is a fast track to shoulder pain. Instead:
-Start with ring rows to build strength.
-Progress to negative pull-ups, lowering yourself slowly from the top.
-Incorporate controlled eccentric movements for strength gains.
Remember, it’s better to perform fewer reps with excellent form than risk injury by rushing the process.
Recovery is Key
Shoulder recovery is just as important as training. Use these tools to keep your shoulders feeling great:
-Foam Rolling: Focus on your lats and traps.
-Stretching: Incorporate child’s pose with a side stretch for your lats.
-Mobility Work: Include thoracic spine rotations to enhance range of motion.
Proper recovery ensures your shoulders are ready to tackle the next workout without nagging aches.
Avoid the Common Pitfalls
Here are some common mistakes that can lead to shoulder injuries:
-Overextending at the bottom of a pull-up (keep shoulders active, not hanging or falling into the bottom).
-Skipping scapular engagement during kipping pull-ups.
-Neglecting warm-ups and mobility work. Jumping into a workout cold is a great to get hurt
By addressing these issues, you’ll protect your shoulders and maximize your performance.
Ready for Your Best Pull-Ups Yet?
Healthy shoulders mean stronger, safer pull-ups. Prioritize mobility, build strength with progressions, and don’t forget recovery. Crush the Open with confidence—your shoulders will thank you!
