Strict Pull-ups
Starting Posture
Begin by hanging from a pull-up bar with your hands slightly wider than shoulder-width apart, palms facing away from you.
How to Exercise
Engage your core and pull your body up toward the bar, leading with your chest. Keep your body in a straight line from head to toe throughout the movement. Once your chin is over the bar, lower yourself back down with control.
Breath Control
Inhale as you lower yourself down and exhale as you pull yourself up towards the bar.
Common errors
Common errors include using momentum to complete the movement, not fully extending the arms at the bottom of the movement, or arching the back excessively. These errors can reduce the effectiveness of the exercise and increase the risk of injury.
Weights
Grips
Variations
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on maintaining proper form throughout the exercise to maximize effectiveness and prevent injury. If you struggle with strict pull-ups, consider using resistance bands or an assisted pull-up machine to gradually build strength. Regular practice and consistency are key to improving your strict pull-up performance.
Cautions
Avoid swinging or using momentum to complete the movement, as this can put strain on your shoulders and decrease the effectiveness of the exercise. If you experience any pain or discomfort, stop immediately and consult a fitness professional.