I have had many people ask me if they were safe to do.
The answer is yes! But it’s only good If you are strong enough to back it up.
It's actually recommended to work towards it. Indeed, this will imply you work towards getting bullet proof shoulders.
So how to perform the Behind the neck properly?
Make sure to keep your shoulders externally rotated at the top of the pull up. That's a key point. Don’t let your elbows go too high or far behind you. Keep them as close to you as possible.
Otherwise you will most likely feel a pinch in your shoulder and could end up impinging it.
You also need to keep a tight core and hollow body position as you perform the move.
Go for 5 reps x 5 sets. Add isometric holds and adapt rep count depending on your level.
What if you can’t do it yet?
I could not do those either when I started, so I worked on it.
Here are some things to work on to make your shoulders strong:
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