Shoulder Grip Pull-Up

Setup

1. 01Grip the bar overhand with hands directly above the shoulders.
2. 02Hang with arms straight and feet off the floor.
3. 03Set the shoulder blades down and back before the first rep.
4. 04Brace the core so the legs hang still.

Execution

1. 01Pull the shoulder blades down, then drive the elbows toward the ribs.
2. 02Pull until the chin clears the bar with the chest toward it.
3. 03Pause briefly at the top without craning the neck.
4. 04Lower under control to a full straight-arm hang before the next rep.

Checkpoints

• -Each rep starts from a full dead hang with locked elbows.
• -The chest leads the pull rather than the chin poking forward.
• -Body stays quiet with no kipping or leg swing.
• -The descent takes at least as long as the pull.

Common mistakes

• -Cutting the bottom range and never reaching a full hang.
• -Craning the neck to sneak the chin over the bar.
• -Kipping with the hips to finish grinding reps.
• -Letting the shoulders shrug up at the top.