라이브러리로시작 
끝 
운동 라이브러리
Weighted Chin-Up
A chin-up loaded with a dip belt or dumbbell, the primary way to keep progressing lat and biceps strength once bodyweight chin-ups become easy.
등맨몸Vertical pull
주동근
광배근
협응근
이두능형근코어전완
장비
맨몸
패턴
Vertical pull
준비 자세
- 01Load a dip belt or hold a dumbbell between the feet or knees.
- 02Grip the bar underhand at about shoulder width.
- 03Start from a dead hang with arms fully extended.
- 04Brace the core so the added load does not swing.
수행
- 01Depress the shoulder blades, then pull the elbows down toward the ribs.
- 02Drive the chin over the bar with the chest leading up.
- 03Pause briefly at the top with the lats and biceps fully contracted.
- 04Lower under control back to a full dead hang.
체크포인트
- -Every rep starts and ends at full elbow extension.
- -The added weight hangs still, without pendulum swing.
- -Shoulders stay packed down away from the ears.
- -Body stays vertical with only minimal hollow-body sway.
흔한 실수
- -Kipping or swinging the load to generate momentum.
- -Cutting depth and never reaching a dead hang.
- -Craning the neck to sneak the chin over the bar.
- -Adding weight before owning strict bodyweight reps.
프로그래밍 노트
- -Use 3 to 5 sets of 3 to 6 reps for strength once bodyweight sets of 8 to 10 are strict.
- -Add load in small jumps of 1 to 2.5 kg to keep bar speed honest.
- -Rotate with weighted pull-ups to balance grip emphasis across a block.