Strength Training Programs: Are Pull-ups THAT Essential?
The pull-up is among the most sacred strength exercises in the history of weight training programs, ranking up there with squats, deadlifts, and bench and overhead presses. This is one reason why I expect there to be burning Eric Cressey effigies in various strength and conditioning circles after they read the following sentence:
Some people would be wise to leave out pull-ups - at least temporarily.
Before you rip me a new one, please give me a few minutes to explain.
First off, I get it: pull-ups train the lats, and the lats are huge players in athletic function and the quest to get strong and gain muscle. They’re the biggest player in force transfer between the lower and upper body, and play key roles in core stability and breathing. Specific to my baseball work, lat recruitment is higher during acceleration in professional pitchers than amateurs, showing that reliance on this big muscle helps generate increase pitching velocity, too. I actually wrote an entire article back in 2006 about just how extensive the lat’s role is, if you’d like to read more: Lats: Not Just for Pulldowns.
However, the “expansive” presence of the lats – running from the thoracolumbar fascia all the way up to the humerus – can make them a problem as much as they are a solution. To that end, here are four reasons you may want take a break from pull-ups/chin-ups/pulldowns in your strength training program:
1. Heavy pull-ups can make the elbows very cranky – This is really the shortest and least complex of my arguments, so I’ll get it out of the way early. My personal best three-rep max chin-up is 321 pounds, at a body weight of about 188 pounds (so, the external load was 133 pounds). My best raw three-rep max bench press is about 330 pounds, but what you might find surprising is that going heavy on the bench press is dramatically easier on my joints (particularly my elbows) than pull-ups/chin-ups are. What gives?
First, when you bench press, you’re doing a full-body movement. There is leg drive and loads of core stability involved on top of the upper extremity activity that’s taking place – so the stress is more easily distributed. When you do a pull-up, your upper extremity is relatively isolated, so the stress is more concentrated.
Second, a pull-up is a traction exercise; it pulls the humeral head out of the socket, and essentially pulls the lower and upper arm apart at the top. When you lose bony congruence – one of the most important, yet overlooked components of joint stability – you have to pick up the slack with the active restraints (muscles/tendons) acting at the joint. Low-level traction can be tremendously helpful in situations like external impingement at the shoulder, or intervertebral disc issues. However, under extreme load, it can be pretty darn stressful to the soft tissue structures around the joint. Conversely, a bench press is an approximation exercise, so you can actually draw some stability from the joint alignment itself to take some of the stress off the soft tissue structures.
I remember Jason Ferruggia writing recently about how heavy chin-ups/pull-ups can really beat up on older lifters – and it’s safe to say that the reason isn’t so much tissue degeneration, but simply that it took time for them to build appreciable enough strength to get to the point where the overall stress was too much.
2. The lats overpower the lower traps - The overwhelming majority of the baseball athletes I see (and most extension/rotation sport athletes, in general) live in lordotic postures. The lat is a strong extensor of the spine – but it also attaches to the rib cage and scapula on the way to the upper extremity. The end result is that many lordotic athletes wind up with a very “gross” extension pattern.
The rib cage flairs up, and the lower traps do little to pull the shoulder blades back and down on the rib cage – because the lats have already gotten an athlete to the position he/she wants to be in via lumbar extension. You can see from the picture below that the line of pull of the two muscles is actually very comparable – but given cross sectional area and length, the lat will always have the upper hand, especially if it’s constantly being prioritized in a strength training program due to exercise selection and faulty lifting technique.
Effectively, we need to learn to move our scapulae on our rib cage, as opposed to just moving our entire spine into extension. Interestingly, you’ll find a lot of flexion-bias in the Postural Restoration Institute (PRI) and Dynamic Neuromuscular Stabilization (DNS) schools of thought because they clearly appreciate that getting folks out of “gross extension” is a way to get/keep people healthy. Having ultra short/stiff lats can cause issues ranging from extension-based back pain (e.g., spondylolysis) to shoulder pain (e.g., external or internal impingement). As I’ve written previously, too, this global dysfunction may also be the reason we’re seeing more femoroacetabular impingement in athletes.
As another interesting aside, I see a lot of throwers with low right shoulders and incredibly short/stiff lats on that side.
This is secondary to faulty rib positioning and the scapular anterior tilt that ensues (as per the PRI school of thought), but one additional thing we’ve found (thanks to great feedback from physical therapist Eric Schoenberg) is that overhead shrugging variations on the low shoulder have helped these throwers to not only feel better, but minimize these asymmetries. Effectively, creating a bit more stiffness in the upper trapezius helps it to counterbalance the aggressive downward pull of the lat on the scapula.
These folks sit in scapular depression, and for that reason, we’ll often leave out any exercises (e.g., deadlifts, dumbbell lunges) that involve holding heavy weights in the hand until scapular positioning is better controlled.
3. The humeral attachment portion of the lat is part of a significant zone of convergence at the posterior shoulder – The back of your shoulder is another one of those claustrophobic areas in your body. You’ve got tendons for the lat, teres major, teres minor, infraspinatus, long head of the triceps, and posterior deltoid all coming together in a very small area, creating friction over each other as their individual forces come together (regions like this are called “Zones of Convergence” by myofascial researcher Luigi Stecco.
The latissimus dorsi is, without a doubt, the largest and strongest of all the involved structures. It also has the longest tendon, which makes it the biggest candidate for nasty tissue quality in the region. The problem is that muscles/tendons don’t deform evenly; rather, they move a lot where the tissue quality is good, and very little where it is dense. So, when you’re super dense in the posterior shoulder and try to go do pull-ups, as I noted earlier, the entire shoulder girdle wants to move (humeral extension and internal rotation, and scapular depression) together, as opposed to a nice synergy of the humerus with the scapula on the rib cage. When some is stiff in the posterior shoulder and wants to use the lat for everything, a seated cable row looks like this. Notice how the elbow winds up behind the body, and the scapula anterior tilts – and also how old the video is; I look like I am 12 years old and weigh 120 lbs.
Rowing like this over time will eventually irritate the anterior shoulder. However, watch this standing one-arm cable row where the humeral head (ball) maintains a good alignment with the glenoid fossa (socket) as the shoulder blade moves on the rib cage. The humerus doesn’t extend unless the scapula moves with it.
4. Overactive lats can decrease the subacromial space – The lat extends, adducts, and internally rotates the humerus. In order to get overhead the right way, we need flexion, abduction, and external rotation of the humerus. So, you can see that it’s a direct antagonist to healthy, overhead movement. If you think about your biggest players for pain-free overhead movement, two of them have to be the posterior rotator cuff and lower trapezius. The lat overpowers both of them in a “gross” extension pattern.
Here’s a test: position yourself supine, bend the knees, flatten the lower back, and then let your arms hang freely overhead. Then, have someone take a picture looking down at the top of your head. A “pass” would be full shoulder flexion with no arching of the back, and no shoulder pain along the way. A fail would be pain, or something that looks like this:
If your photo looks like this, you better hope that you have outstanding posterior rotator cuff and lower trapezius function (adequate stiffness) to overpower some very short lats if you intend to train overhead pain-free (especially with overhead pressing). Otherwise, your shoulder flexion will really just be lumbar extension and forward head posture substitutions (this one has a nice left rib flair, too).
In other words, you need adequate anterior core stability and good recruitment of the deep neck flexors, too, but those are blogs for another day.
This post has gone on far too long, and to be honest, I’ve probably just used the last 1300+ words to piss a lot of you off. You’ll be happy to know, however, that we still use a ton of pull-ups/chin-ups in our strength training programs at Cressey Performance. In fact, they’re a mainstay. Here are some modifying factors, however:
1. The risk:reward ratio gets a little out of whack once you get very strong with pull-ups. You’d be better off adding sets and reps, as opposed to adding load – and you may want to push the heavy stuff less frequently than you would with compound exercises.
2. Get regular manual therapy at the posterior shoulder and entire elbow to stay on top of tissue quality. At the very least, make sure you’re foam rolling a ton and using The Stick:
3. Strengthen the anterior core and deep neck flexors so that you don’t substitute lumbar hyperextension and forward head posture, respectively, for shoulder flexion.
4. Strengthen the lower traps so that the lats can’t overpower them. I like wall slides at 135 degrees abduction, as it allows one to work in the direct line of pull of the lower traps. Make sure to cue “glutes tight, core braced” so that folks can’t substitute lumbar extension (“gross extension”) for movement of the scapulae on the rib cage. Make sure there is no forward head posture, too.
Prone 1-arm trap raises off the table are also a popular one. Just make sure you continue to cue “glutes tight, core braced, and no forward head posture.”
4. Maintain adequate length in the lats. In warm-ups, I like the bench t-spine mobilizations and side-lying internal external rotation as a means of getting some shoulder flexion.
In terms of static stretching, a lat stretch in the power rack is great.
If this gives you an impingement feeling, regress it a bit, stabilize the scapulae with the opposite hand, and gently dip into a wall lat stretch with stabilization.
Many folks will also benefit from this classic overhead stretch in order to reduce stiffness in the long head of the triceps, a synergist to the lats in humeral extension.
5. Make sure you’re including plenty of horizontal pulling (rowing) strength exercises as well – and executing them with the correct form. This means moving humerus and scapula together on rib cage, not just yanking the humerus into extension on a fixed scapula.
6. If you have terrible shoulder flexion and can’t get overhead without substituting forward head posture and lumbar hyperextension, spend some time addressing the underlying issues before you start cranking on pull-ups. We actually don’t do any pull-ups/chin-ups with some of our professional baseball players for 4-8 weeks following the season, as we need to spend time building rotator cuff, lower trap, and anterior core strength. I like to use the back-to-wall shoulder flexion exercise as a “pass/fail test.” If you can get the thumbs to the wall without losing the flat-back posture on the wall or bending your elbows, then you can probably start going to pull-ups.
7. Above all else, listen to your body, and hold back if pull-ups/chin-ups hurt.
I’d love to hear your thoughts on this post and your experiences with heavy and/or high-volume pull-ups/chin-ups in the comments section below.
For more information on the role of the lats in upper extremity health and function, I’d encourage you to check out our Optimal Shoulder Performance DVD Set.
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