Pull-Ups On Bar
ID: 92
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- Exercise Types:
- Upper Pull, Lower Step
- Contraindications:
- Wrist Problems, Knee Problems, Ankle/Calf Problems
- Equipment:
- Floor Based
- Applicability:
- Focus
- Superset?:
- Yes
- Sprint-able?:
- Yes
Key Teaching Points:
- 1. The elbow path determines which muscles work most — experiment deliberately.
- 2. Lower under full control to the dead hang — do not drop.
- 3. Breathing: inhale at the dead hang, exhale as you drive elbows to hips.
- 4. Engage the lats by thinking about pulling the shoulder blades toward the back pockets.
Regression:
Perform a bodyweight inverted row at a low bar to build the pulling pattern with reduced load.
Progression:
Add an L-sit or tuck position to increase core demand during the hang and pull.
Common Problems:
Grip fatigue limiting the set — use chalk or straps so lat strength, not grip, is the limiting factor.