I was doing pull ups Monday and my shoulder popped. Now I have that feeling that my arm is just kind of hanging on my shoulder again. A slight ache, but no real pain so not sure what the deal is now.
I try to stop at the top and bottom and then go into the next movement. I'm sure on some of them I throw a little body momentum into it, but try to be aware of it and avoid doing so.
Out of curiosity, how many seconds does each rep take, positive and negative combined? And how long do you hold at the bottom? While I hold at the top for a beat to make the set more challenging, I try to reverse course at the bottom immediately in a smooth manner, since holding at the bottom, elbows fully extended, is resting, which I try to avoid during a set. And so I'm wondering if you use an extra bit of momentum at the bottom as sort of a kick start to get going again. If so, perhaps that's something to look at. Do you go to full elbow extension at the bottom of the movement? And how far do you space your hands apart in relation to your shoulders? I do for pronated pullups with a grip about a hand width wider than shoulder width on either side without any issue. I also started doing supinated chin-ups (again!) recently, with an inside shoulder width grip. However, I can only go down about 75-80% of the way rather than to full elbow extension. So for chin-ups, I hold at both the top and bottom because tension remains throughout. Although I can go all the way down with a supinated grip for a full set, I pay for it afterwards for days because of my shoulder issues on my left side. And so, if I respect my rep range, I'm okay.
I would say it is a quick stop, 1 second or less, at each point. I avoid using body swing or leg kick to help, but I'm sure I do on occasion. I also avoid going to fully arms extended on the down. Guessing I would say I am at the 85-95% area for extension on the down. I cross my legs with a slight bend and hold my core tight throughout each set. Maybe not a good idea but I do have a 20 pound weight hanging from a rope around my neck and in front of me. I started doing so after I dropped 20 lbs of weight.
I don't know about hanging a weight around your neck. When I did weighted pullups and chins (and dips), I used a dipping/chinning belt. I would think a belt (or rope) around the waist is safer. Is it possible that around your neck it affects your posture during the exercise in a negative way? (Don't know, never considered it.) Also, as an alternative, if you have dumbbells, you can try placing a suitably weighted dumbbell between your legs just above the knees. (Around the ankles you can't hold much weight securely.) Just as a suggestion, if you think that the problem started at around the time you added weights to the movement, perhaps if you were to do the exercise without weights but at a slower cadence you might get the best of both worlds. That is, a harder set but without the added weight. Which reminds me, you still didn't mention how long your typical rep takes. Mine are about 5-6 seconds, depending on the exercise, with 2-3 seconds on the positive, and 3 on the negative. P.S. The belt (or rope) should be placed around the upper hips rather than around the waist.
Not positive on the time for 1 rep, but I would guess about the same. The weight hangs down to my groin area. I have it tied to one of the kids old Tae Kwon Do belts. I can't say that it isn't a problem, but I have my head up as I am doing the pullups. I can see if I can make it work around the hips, or what I have been looking for is a weighted vest for push ups and pullups. Currently I have 35 lbs in a backpack for pushups, and it is a pain in the ass taking it off.