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rzen 7c241ec44c Ship the 47-exercise library in-app: export, fixtures, tests, docs

render.py --export bundles the 25 new motion rigs and info pages;
figure-fixtures.json regenerated for all 47 (the Swift solver reproduces
every new motion, including negative-y pins and the new prop uses). The
fixture count assertion moves to 47, and the no-bundled-motion test now
uses Treadmill - a permanent COVERAGE.md exclusion - since Bench Press
exists. 48 tests green; watch target builds. Coverage handoff complete -
TODO-coverage.md retired.

Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3

2026-07-07 12:18:07 -04:00

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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

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

Drive the elbows down toward the ribs to pull the body up.
Chin clears the bar — chest toward it, not chin poking over.
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.

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