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운동 라이브러리
Band Assisted Pull-Up
A pull-up with a resistance band looped under the feet or knees to offload bodyweight, giving the most help at the bottom where most lifters are weakest.
등밴드Vertical pull
주동근
광배근
협응근
이두후면 삼각근능형근코어
장비
밴드
패턴
Vertical pull
준비 자세
- 01Loop a band over the bar and pull one end through the other to secure it.
- 02Take an overhand grip slightly wider than shoulder width.
- 03Place one or both feet, or a knee, into the band.
- 04Settle into a full hang with the band stretched and shoulders set.
수행
- 01Pull the chest toward the bar by driving the elbows down.
- 02Clear the chin over the bar without kicking.
- 03Lower under control, letting the band re-stretch fully.
- 04Reach straight arms before the next rep.
체크포인트
- -Body stays vertical without swinging on the band.
- -Full range on both ends of every rep.
- -Band tension is chosen so the last reps are hard but clean.
- -Shoulder blades initiate the pull before the elbows bend.
흔한 실수
- -Using a band so thick the top of the rep gets almost no work.
- -Bouncing out of the bottom on band recoil.
- -Letting the band foot swing and create momentum.
- -Staying on the same band for months instead of progressing thinner.
프로그래밍 노트
- -Use 3 to 4 sets of 5 to 10 reps, moving to thinner bands over time.
- -Note that band help fades near the top, so it fixes bottom-range weakness best.
- -Combine with slow negatives to bridge the gap to strict pull-ups.