Engaged shoulders are a MUST when it comes to pull-ups! If your lats and traps aren't activated, there's a potential for injuries on the initiation of the pull. If you struggle with knowing the difference, look below. The one on the left is a dead hang with no shoulder engagement where as the right is total engagement of the shoulders. If this is difficult for you as a skill, "hanging shrugs" (as seen in the video below) are the perfect drill to improve you shoulder activation!
Pull Up and Muscle Up Progressions
Only Lifting Drills - Snatches
WOD - Shoulder to Overhead Medley
(from the floor) - Athlete will make a max attempt at each weight.