Are Pull ups Overrated?
I read an article today that claimed that pull ups might actually be an overrated exercise.
I actually may agree, but not for the reasons you think.
Pull ups are Fantastic for Most People
When programmed correctly and when performed correctly pull ups are still fantastic. When the lifter has the proper mobility and scapulo-humeral mechanics to do the movement correctly they are still great. A lifter with no related preexisting injuries, proper strength, stability and motor control should still include pull ups in their routine.
However, for some populations, pull ups are not a good choice.
Some People Should not do Pull ups
People who can’t do pull ups properly should probably not do them at all (yet).
If you are flailing around, risking injury or instability, don’t put yourself at risk with pull ups yet.
Instead, use bands, rack chin ups, and other varieties where you can use strength and control and complete the movement pattern in a safer manner.
People who Can’t get Their Arms Overhead should not do Pull ups
If you cant get your arms overhead without compensating, you probably should not load that pattern. Pull ups are out for you until you have better mobility through the upper back and shoulder joints.
You can read more about improving your overhead mobility here.
People who Lack Shoulder Stability and Structural Alignment should not do pull ups
People who have not created a good foundation of shoulder stability should refrain from doing pull ups.
How do you know if you have poor shoulder stability or mechanics?
If you have scapular winging during push ups, forward head posture, poor posture in general, or any kind of shoulder pain, pull ups are probably not fit for you.
You can address these issues with a qualified fitness professional or physical therapist. They may recommend soft tissue work, corrective exercises, stretching, or other modalities to fix this problem.
People who are Overweight should not do pull ups
While body weight exercises might be relatively low joint stress for those who are at a healthy weight or are already lean, that might not be the case for heavier or overweight individuals.
Working with your body weight is not easy feat when you are overweight like the 40-something percent of all adult Americans.
Body weight alone presents significant joint stress and connective tissue stress for overweight people.
People with Poor Motor Control should not do pull ups
People who lack the motor control to hang in a nice hollow body position, and initiate the pull up with the lats are not ready for pull ups. If you can’t yet create even and symmetrical movement through body shoulder blades and create tension through the abs, glutes and quads probably are not ready for the pull-up yet.
For people who lack the motor control to do proper pull ups, the exercise is probably overrated.
People with Vague Shoulder Pain should not do pull ups
If you have any un-diagnosed or idiopathic shoulder pain, pull ups are probably overrated.
Instead, you can focus on more rows, face pulls, rear delt flies, blackburns and arm bars until your shoulder pain resolves.
Conclusions
For many populations, pull ups are overrated, at least for the present.
They are still a great exercise, but if you are one of the camps listed above, you may want to hold off on pull ups and get your issues in order first.