Pull-Up

Setup

1. 01Grip the bar slightly wider than shoulder width with palms away.
2. 02Start from a controlled hang without shrugging into the ears.
3. 03Set the ribs down and lightly brace.
4. 04Think about pulling elbows toward the ribs.

Execution

1. 01Begin by drawing the shoulder blades down.
2. 02Pull until the chin clears the bar or chest approaches the bar.
3. 03Pause briefly without kicking or swinging.
4. 04Lower with control back to a full, active hang.

Checkpoints

• -Body stays quiet instead of swinging.
• -Elbows travel down, not straight back only.
• -Neck stays neutral at the top.
• -Each rep starts from the same controlled bottom position.

Common mistakes

• -Using a leg kick to start every rep.
• -Cutting the bottom range short.
• -Reaching the chin forward instead of pulling higher.
• -Losing shoulder control during the descent.