How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Pull
Pull-up
Overhand chin over the bar. We regress it until it is real.
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Back · Biceps · Bodyweight
How to handle weight
Add a band or a foot assist until 5 clean reps exist. Then add a small plate or a dumbbell between the feet. Never add load to ugly kipping.
Usual programming
3–5 × 3–8, or eccentrics.
Caution
Full hang to chin over. No kip unless programmed. Shoulders packed before the pull. If you cannot do 3 clean, switch to eccentrics or a pulldown.
Setup
Hang, pack the shoulders, pull elbows down, chin over, lower to a hang.
Cues
- No kip unless we asked for it
- Full hang
- Neck does not crane over
Common mistakes
- Kipping by default
- Chin-to-nowhere partials
- Swinging knees
Home swap
Band or foot-assisted, or pulldown
