Pull Up (Neutral Grip)

Setup

1. 01Grip the parallel neutral handles with palms facing each other.
2. 02Hang with arms fully extended and shoulder blades reaching up.
3. 03Set a hollow body position with ribs down and glutes squeezed.
4. 04Depress the shoulder blades to load the lats before pulling.

Execution

1. 01Drive the elbows down toward the ribs to start the pull.
2. 02Pull until the chin clears the level of the hands.
3. 03Keep the chest up and avoid curling into a ball at the top.
4. 04Lower under control to a full hang with straight arms.

Checkpoints

• -Every rep starts and ends at full arm extension.
• -Shoulder blades depress before the elbows bend.
• -Legs stay quiet with no kip or swing.
• -Elbows track down and slightly forward along the neutral handles.

Common mistakes

• -Cutting the bottom range and never returning to a dead hang.
• -Kicking or swinging the legs to gain momentum.
• -Pulling the chin up by craning the neck instead of finishing the pull.
• -Racing the descent instead of controlling the eccentric.