Hang from a bar and pull your chin over it.
How it’s done
- Grip the bar just wider than your shoulders.
- Hang with straight arms, shoulders active.
- Pull until your chin clears the bar.
- Lower to straight arms.
Coaching tips
Strict is no swing. Kipping uses a hip swing to share the work.
Scaling options
Ring rows, banded pull-ups, jumping pull-ups.
Not sure about a movement? Ask a coach before you start, and scale it to what feels right today.