Pull-Up
Chin-Over-Bar Pull-Up, Overhand Pull-Up
Back
Vertical Pull
Compound
Advanced
Set it up
Take an overhand grip just outside shoulder width.
Hang at full length and let your shoulders rise toward your ears.
Squeeze your legs together and pull your ribs down to stop the swing.
What I say while you lift
Start every rep by pulling your shoulder blades down.
Drive your elbows toward your back pockets.
Keep your ribs down so the hips stay quiet.
Lower all the way to straight arms — the bottom half is where the work lives.
What goes wrong
Kicking the hips to get the chin over the bar.
Stopping halfway down and living in the top third.
Shrugging the shoulders up at the start of the pull.
30X1
default tempo
Exhale as you pull, breathe in on the way down.
breathing
Before you load it
Come off the bar with soft knees, or step down onto a box, instead of dropping from a dead hang.
If the elbow tendons are sore, switch to a neutral grip or move to the pulldown until they settle.