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Technique

  1. Hang from the bar, pull your shoulders back and perform an explosive pullup, tucking your legs up to help getting more momentum.
  2. At the top of the pullup, release the grip on the bar.
  3. Catch the bar by switching grips on the way down (switch between pronated/overhand and supinated/underhand).
Risks
  • If you descend too fast into the bottom position, it could injure some tissues around your shoulders, so control the way down (eccentric).
  • If you fail catching the bar, you could fall on the ground, so make sure you land safely and do not go to failure.

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Muscles

Strength

Primary

  • Back
  • Chest
  • Biceps
  • Forearms
  • Serratus anterior
  • Latissimus dorsi
  • Teres major
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Lower trapezius
  • Serratus anterior
  • Pectoralis minor
  • Rhomboid major
  • Middle trapezius

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Equipment

Pullup bar
Pullup bar

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Appears in

Joint movements
Elbowflexion
Shoulderdepressionretractionextension downward
trains stretches

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Regressions

e0t3

Kip release-regrip pullup

Intermediate
e074

Non-kip clap pullup

Advanced
e0qe

Ribs-to-bar pullup

Advanced
e0qo

Belly-to-bar pullup

Advanced
e060

Kip clap pullup

Intermediate
e0qp

Hips-to-bar pullup

Elite
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