FAQ: How to 'Pull Up' and Find Length Without Leaning Back

One of the most frequent corrections heard in a ballet class is the instruction to 'pull up.' While this is essential for finding stability and lightness in your dancing, it is often misunderstood. Many dancers attempt to achieve height by lifting the chest and ribs, which frequently results in leaning back or arching the lumbar spine. At Broche Ballet, we focus on the anatomical 'why' to help you achieve a more functional and beautiful line. In this quick tip, we dive into the mechanics of the spine and how to find true vertical length.

To understand a proper 'pull up,' you must first visualize the spine. Your spine runs from the base of your skull—roughly level with the back of your mouth and between your ears—all the way down to your tailbone. When the spine is curved or slumped, the body naturally becomes shorter and less stable. To 'pull up' correctly, the goal is to lengthen the spine vertically rather than expanding the front of the body. When you focus on lifting the chest, you often shift your weight back into your heels, which makes executing a clean relevé or pirouette nearly impossible.

Instead of thinking about the front of your body, focus on the back. By lengthening the posterior side of your torso, you create a taller, more aligned silhouette without compromising your center. This approach ensures that your ribcage stays stacked over your hips, providing the necessary core engagement for movements like a developpé or an arabesque. Remember, your height comes from the length of your back, not the projection of your chest. By lengthening through the crown of your head and maintaining a neutral spine, you will find a more efficient and sustainable 'pull up' that enhances every aspect of your ballet technique, from barre work to center combinations.