Strict pull-ups and all exercises that work (or should) the scapulae

🇬🇧 English speaking Forum Training Q&A
1

Is there a specific reason why the app doesn’t include instructions to contract the scapulae in pulling and back exercises?

For example, the strict pull-up: the instructions and video make no mention of retracting the scapulae.

I’m wondering if this is intentional for a specific reason or if they simply didn’t pay attention to this important detail?

2

Great question and you are right to notice it.

Here’s my take:

  1. The way I see the Freeletics app, it is great for conditioning but is not built for learning. What you mention is a learning tip, not the main cue to perform a exercise. I would love the app to cover learning as well, but in my opinion it would require a separate learning feature, not just more text in the instructions. Plus, the instructions are quite hidden now anyway, and most users don’t find/read them (as per the many messages on the forum).
  2. I don’t think they forgot this detail. Not to say it is not important to perform it, but I think it is not a necessary detail to describe in quick instructions that are just a few bullets long. It is an advanced and technical detail that users might misunderstand /not understand if they don’t already know it.
3

Hi.

If you look closely, the app instructs you to start with passive hang.

I believe a change would be to switch to active hang in the instruction.

4

Hi @wagner , I think it should keep the passive hang comment as you should reset at every rep. From my understanding this is actually a way more important cue as most people keep the tension in the upper back and scapula without properly reseting at every rep.

Also, if you start at a passive hang and then “pull body through the elbows”, don’t you automatically put tension and flex your scapula?

5

I agree that each rep should start from a passive hang.

What I think @wagner is pointing at is that while you start in a passive hang, you don’t actually pull from it - you transition into an active hang to initiate the rep.

“Pull through the elbows” can lead to proper scapular engagement if the pattern is already learned, but for many people who don’t yet have solid pull-ups, explicitly pulling the shoulders down and back is the missing piece.

So at the very least, what’s missing is the idea of “switch to active hang” and “pull the shoulders down and back.”
That said, I still doubt these cues alone would be helpful if simply added to the current instructions. In my view, they belong in a dedicated learning experience - where this and a few other technical details could be properly explained and practiced.

1 Like
6

@TomG , how are you?

Buddy, pulling the body through the elbows is not an activation of the scapulae. In short, it is not an active hang.

So if there is a pullup instruction to start in a passive hang, then why not also say that you should pull in an active hang? Honestly, finally, I think the instructions need to be supplemented, especially for beginners.

And finally: since the app, in the pullup progressions, teaches the user how to do the active hang, then why not include this explicitly in the pullups? What’s the point of teaching active pullup then?

7

Hi @Sofia and @wagner , happy to be wrong here, adding the transition from passive to active could be a good addition to make it 100% clear. :+1: