Weighted Pull-Up

Setup

1. 01Load a dip belt so the plate hangs centered between the legs, or wear a snug weighted vest.
2. 02Grip the bar slightly wider than shoulder width with a pronated grip.
3. 03Step off carefully so the weight settles without swinging.
4. 04Set a dead hang with the ribs down and legs together.

Execution

1. 01Pull the shoulder blades down to start the rep.
2. 02Drive the elbows toward the ribs and pull the chin over the bar.
3. 03Pause briefly at the top without reaching with the neck.
4. 04Lower under control to a full straight-arm hang.

Checkpoints

• -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.

Common mistakes

• -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.