The Flaw: Kipping
The Fix: Here’s the deal — if you’re doing CrossFit, pumping out high reps of pull-ups and you’re experienced with the technique, go ahead and kip. But if your goal is to build maximal upper-body pulling strength and lat size, stick to strict pull-ups with no momentum created by the lower body. Heck, even CrossFit gyms prescribe strict pull-ups on a regular basis these days.
The Flaw: Stopping short at the bottom
The Fix: Pull-ups are tough, so it’s tempting to stop at the bottom of each rep when the arms are still bent 20–30 degrees. Don’t do it. Go down all the way, until the elbows are fully extended. It may decrease your rep counts, but you’ll be bigger and stronger in the long run.
The Flaw: Sticking to one grip
The Fix: As with any major movement, grip variety is highly recommended with pull-ups to increase strength from all
angles and arm positions. Don’t just use the grip you’re best at. Mix in at least three different hand placements on a regular basis — wide (at least shoulder width) and overhand, narrow and underhand (aka chin-ups), and neutral (palms facing each other if the pull-up station you’re using has parallel bars). Use a different grip every workout or even every set.