# Pull-Up

The vertical pull — from a dead hang, pull the chin over the bar and
lower all the way back down.

- **Category:** Main circuit
- **Type:** Bodyweight vertical pull
- **Targets:** Lats, biceps, mid-back, grip
- **Prescription:** 3 × as many strict reps as possible
- **Defaults:** 3 × 8 bodyweight

## Setup

Grip the bar just outside shoulder-width, palms away. Hang with straight
arms, shoulders active (pulled slightly down), knees bent or legs long.

## Execution

1. Drive the elbows down toward the ribs to pull the body up.
2. Chin clears the bar — chest toward it, not chin poking over.
3. Lower with control to a full dead hang every rep.

## Cues

- Start every rep from straight arms; half hangs don't count.
- Think "elbows to pockets", not "chin to bar".
- Quiet body — no swinging or kicking.

## Common Mistakes

- Kipping and swinging for extra reps.
- Stopping the descent halfway.
- Shrugging the shoulders to the ears at the top.

## Progression

Use the assisted pull-up machine or a band until 5 strict reps come
easily; then add reps, then hang weight from a belt.
