Perfect Pull-Ups

Simonster Strength

exercises

• pull-up

notes

• shoulder width or slightly wider
• each rep as high as possible, aiming to pull chest to bar
• as long as chin clears, rep okay
• fully straighten elbows at bottom
• can depress shoulder blades at bottom to start
• don’t have do it intentionally or separately
• he doesn’t think about it
• can lower to active or passive hang
• he prefers to lower as far as possible
• as long you fully straighten elbows, rep okay
• hollow body or arched, neither better
• hollow body engages abs, more transferable to muscle-up, harder to initiate, harder at bottom arched shortens lever, helps with scapula retraction, easier to touch at top, harder to pause at top
• natural to change throughout rep, hollow at top, arched at bottom
• don’t swing or kip
• can bend knees and cross feet if bar too short
• doesn’t make a big mechanical difference
• scan wrap thumbs or not use thumbs
• narrow use more shoulder extension
• wider use more shoulder adduction
• easier with bands, negatives
• harder with l-sit, pause at top, add weight
• easiest at bottom, hardest at top
• l-sit challenges in longer positions
• don’t overcomplicate
• often best to keep things simple