rzen
a93cbc30b7
Pick any exercise from the full library while a workout is running, not just the ones in its split. The new exercise's plan is seeded from the most recent log of that exercise, else the library's authored Defaults line, else a plain 3x10. Adds a searchable two-section picker sheet and a **Defaults:** bullet to all 47 library reference pages. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
39 lines
1.1 KiB
Markdown
39 lines
1.1 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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- **Defaults:** 3 × 8 bodyweight
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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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