intermediateSelf-reported progress
Strict Pull-Up
Pull from a controlled hang without a jump or deliberate kip, then return under control.
What it develops
- Vertical pulling strength
- Whole-body tension
How to perform it
- Set an active hang with quiet legs.
- Drive the elbows down while keeping the trunk controlled.
- Lower to straight elbows under control.
Common mistakes
- Kipping
- Craning the neck
- Dropping the descent
Suggested readiness
- Complete a repeatable unassisted repetition.
- Stay controlled and pain-free.
These suggestions are not a test or verification of ability.
Scale it back
- Assisted pull-up
- Negative pull-up
Training cautions
- Progress is self-reported and does not verify technique or mastery.
Skill connections
Connections into this skill
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