라이브러리로시작 
끝 
운동 라이브러리
Weighted Pull-Up
The standard pull-up loaded with a dip belt or vest, the primary way to progressively overload vertical pulling strength.
등맨몸Vertical pull
주동근
광배근
협응근
이두후면 삼각근전완코어
장비
맨몸
패턴
Vertical pull
준비 자세
- 01Load a dip belt so the plate hangs centered between the legs, or wear a snug weighted vest.
- 02Grip the bar slightly wider than shoulder width with a pronated grip.
- 03Step off carefully so the weight settles without swinging.
- 04Set a dead hang with the ribs down and legs together.
수행
- 01Pull the shoulder blades down to start the rep.
- 02Drive the elbows toward the ribs and pull the chin over the bar.
- 03Pause briefly at the top without reaching with the neck.
- 04Lower under control to a full straight-arm hang.
체크포인트
- -Every rep starts and ends at a full dead hang.
- -The plate hangs quietly, not swinging between reps.
- -Elbows finish down and back, not flared forward.
- -The trunk stays braced without hip flick or kip.
흔한 실수
- -Cutting range short at the bottom as the load gets heavy.
- -Using leg drive or a kip to grind out reps.
- -Adding load before clean sets of 8 or more bodyweight pull-ups.
- -Letting the belt chain sit off-center and twist the torso.
프로그래밍 노트
- -Use 3 to 5 sets of 3 to 6 reps for strength, adding 2.5 kg when all sets are clean.
- -Use 3 to 4 sets of 6 to 10 reps with lighter loads for hypertrophy work.
- -Rotate with chin-up and neutral-grip versions to spread elbow stress across grips.