라이브러리로시작 
끝 
운동 라이브러리
Elevator
A pull-up performed with deliberate pauses at several heights, building lat strength and positional control through the whole range.
등맨몸Vertical pull
주동근
광배근
협응근
이두후면 삼각근코어
장비
맨몸
패턴
Vertical pull
준비 자세
- 01Hang from a pull-up bar with a shoulder-width overhand grip.
- 02Set the shoulder blades down and back before the first pull.
- 03Brace the trunk and keep the legs quiet, together or slightly crossed.
- 04Decide your stop points in advance, for example quarter, half, and chin-over-bar.
수행
- 01Pull up to the first stop and hold for a full second.
- 02Continue to the next stop and pause again, finishing with the chin over the bar.
- 03Lower back down through the same stops, pausing at each one.
- 04Return to a controlled dead hang before the next rep.
체크포인트
- -Every pause is a genuine stop, not a slow drift.
- -Shoulder blades stay engaged even at the lowest position.
- -Body stays vertical without swinging between floors.
- -Elbows drive down and back rather than flaring forward.
흔한 실수
- -Kipping or swinging through the pause positions.
- -Cutting the holds short as fatigue builds.
- -Losing scapular tension at the bottom hang.
- -Craning the neck to claim the top position.
프로그래밍 노트
- -Use 3 to 4 sets of 2 to 5 reps; each rep is far harder than a normal pull-up.
- -Program it early in a session while pulling strength is fresh.
- -If full reps are too hard, pause only on the way down first.