라이브러리로시작 
끝 
운동 라이브러리
Mixed Grip Chin-Up
A pull-up performed with one palm facing you and one facing away, blending chin-up and pull-up mechanics while challenging anti-rotation control of the trunk.
등맨몸Vertical pull
주동근
광배근
협응근
이두코어능형근전완
장비
맨몸
패턴
Vertical pull
준비 자세
- 01Grip the bar shoulder width with one palm supinated and one pronated.
- 02Hang at full arm extension with the shoulder blades set down.
- 03Squeeze the glutes and brace so the torso does not twist.
- 04Cross or point the legs to keep the body quiet.
수행
- 01Pull the chest toward the bar, driving both elbows down evenly.
- 02Resist rotation toward the supinated side on the way up.
- 03Clear the chin over the bar without craning the neck.
- 04Lower under control to a dead hang, then alternate grip sides each set.
체크포인트
- -Shoulders and hips stay square; no corkscrewing.
- -Both elbows reach the bottom at the same time.
- -Full extension at the bottom of every rep.
- -Grip orientation swaps between sets to balance the stimulus.
흔한 실수
- -Letting the body rotate toward the underhand side.
- -Keeping the same grip arrangement every set and building asymmetry.
- -Kipping through the sticking point.
- -Half reps that skip the dead hang.
프로그래밍 노트
- -Use 3 to 4 sets of 5 to 10 reps, alternating which hand supinates each set.
- -Useful as a bridge when chin-ups are easy but strict pull-ups are still hard.
- -Add load only once both grip arrangements produce even, twist-free reps.