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Pullups

jasonalan
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Pullups

Hello,

I've always done a lot of pullups, but when I started the Gokhale method 4 months ago, I took a break to focus on posture. Now that I've been back-pain free for 4 months, I decided to get back into them. My favorite method is a modified pull-up with legs lifted the whole time. I've attached a picture of my technique mid-pullup. I was hoping to get some analysis on whether this looks safe for my back, or if there are any changes I should make.

Thanks,
Jason

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Hi Jason:

Have you had in person or online experience with the Gokhale Method, or are you reading the book? Happy to hear you are devoting time to your posture. 

Pullups can be an excellent way to strengthen your rib anchor muscles, your internal obliques. However you want to maintain a j-spine throughout the movement and raising the legs too high will tuck the pelvis and that is what I see in the photo - a tucked pelvis. Also looking at an uneven groove up the spine as a result of the tucking and perhaps what is going on with your spine. Don't want to over analyze.

I recommend using your inner corset while doing pullups which will make the pullup a bit harder. Inner corset involves rib anchor and all of the deep layers of the abdominal and back muscles. raising the legs just a small bit will include rectus as well but more importantly, keep the j-spine and an antiverted pelvis.

Definitely you will also want to keep the shoulders rolled back in their home as you go through the motion of the pullup.

I will send a photo in my next response so I can clearly show what I mean when I do my pullups. Just need to get someone to take a good photo.

Best, Kathleen King

jasonalan
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Hi Kathleen,

Thanks for the response. Sounds like the legs-out is causing more harm than good. I'm wondering if my hamstrings aren't flexible enough to get a proper J-curve while doing this type of pullup. I'll try the technique you describe and take another picture. So far I've only worked with the book, but had fantasic improvements in my walking and sitting. I went from having all kinds of back and knee pain to having almost none of either. I'm hoping to take a class when things get back to normal.

Thanks for the feedback!

Jason

 

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Hi Jason:

Sounds great, hands on and online actually works amazingly well and I am glad you are making posture a priority! It will take many pains away and I can speak from my own experience with back pain. I have a photo of me doing a pullup with rib anchor, inner corset and j-spine. my elbows could be farther back, however top of the doorway prevents me from going up higher, but I am showing you this for purposes of illustrating how to hold your legs so the pelvis does not tuck, I know you can do this.

Keep up the great work and I can't tell you how well in person or online helps clarify the nuances of the Gokhale Method!

Best,

Kathleen

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Here are the photos. 

Image: 
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