rzen
5bbe3f6ff0
Squat/lunge: Barbell Squat, Goblet Squat, Bodyweight Squat, Lunge. Bench station: Bench Press, Incline Bench Press, Dumbbell Bench Press, Dumbbell Fly (the fly authors the face-on camera for its frontal arc). Dumbbell rack: Dumbbell Row, Dumbbell Shoulder Press, Dumbbell Curl, Lateral Raise - first uses of the dumbbell prop. Bodyweight: Push-Up, Pull-Up, Crunch, Dip. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
38 lines
1.0 KiB
Markdown
38 lines
1.0 KiB
Markdown
# Pull-Up
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The vertical pull — from a dead hang, pull the chin over the bar and
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lower all the way back down.
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- **Category:** Main circuit
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- **Type:** Bodyweight vertical pull
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- **Targets:** Lats, biceps, mid-back, grip
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- **Prescription:** 3 × as many strict reps as possible
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## Setup
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Grip the bar just outside shoulder-width, palms away. Hang with straight
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arms, shoulders active (pulled slightly down), knees bent or legs long.
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## Execution
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1. Drive the elbows down toward the ribs to pull the body up.
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2. Chin clears the bar — chest toward it, not chin poking over.
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3. Lower with control to a full dead hang every rep.
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## Cues
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- Start every rep from straight arms; half hangs don't count.
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- Think "elbows to pockets", not "chin to bar".
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- Quiet body — no swinging or kicking.
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## Common Mistakes
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- Kipping and swinging for extra reps.
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- Stopping the descent halfway.
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- Shrugging the shoulders to the ears at the top.
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## Progression
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Use the assisted pull-up machine or a band until 5 strict reps come
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easily; then add reps, then hang weight from a belt.
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