A pull-up performed with the feet supported on a platform or band from a standing position, letting the legs offload just enough bodyweight to complete full-range overhand reps.
등머신Vertical pull
시작
끝
주동근
광배근
협응근
이두후면 삼각근능형근코어
장비
머신
패턴
Vertical pull
준비 자세
01Set a box, platform, or band below the bar so the feet reach it at full hang.
02Take an overhand grip slightly wider than shoulder width.
03Place the feet on the support with knees soft.
04Set the shoulder blades down and brace before pulling.
수행
01Pull the chest to the bar, pressing through the feet only as much as needed.
02Drive the elbows down and slightly back.
03Finish with the chin clearing the bar, then lower with control.
04Return to full arm extension with feet lightly touching the support.
체크포인트
-Assistance from the legs is minimal and consistent rep to rep.
-Chest stays proud; shoulders do not roll forward at the top.
-Bar path keeps the body close, not swinging away.
-Every rep starts from straight arms.
흔한 실수
-Jumping into each rep instead of pulling.
-Increasing leg drive as fatigue builds without noticing.
-Partial range at the bottom.
-Grip too wide for the current strength level.
프로그래밍 노트
-Use 3 to 4 sets of 5 to 10 reps, tapering foot pressure over time.
-Once leg assistance is only needed at the sticking point, test full pull-ups.
-Good technique-volume tool on a second pulling day.
