Purpose
- back builder that pulls from a dead hang with the elbows locked straight
- taking the elbows out leaves only the shoulder blades to do the work, so the
lats pull you up the first few centimetres with no help from the arms
- it trains the part of a pull-up most people skip: the bottom, where the
shoulder has to come out of the hang before the arms can take over
Execution
Hang from a pull-up bar with an overhand grip, hands shoulder-width apart, arms
fully extended and shoulders relaxed up by your ears.
- pull your shoulders down away from your ears without bending your elbows
- let your chest rise slightly as your shoulder blades depress
- hold the bottom of the position briefly
- let your shoulders travel back up into the full hang
- keep your arms locked straight throughout
Once bodyweight gets easy, add weight with a belt or a vest.
Purpose
- back builder that pulls from a dead hang with the elbows locked straight
- taking the elbows out leaves only the shoulder blades to do the work, so the
lats pull you up the first few centimetres with no help from the arms
- it trains the part of a pull-up most people skip: the bottom, where the
shoulder has to come out of the hang before the arms can take over
Execution
Hang from a pull-up bar with an overhand grip, hands shoulder-width apart, arms
fully extended and shoulders relaxed up by your ears.
- pull your shoulders down away from your ears without bending your elbows
- let your chest rise slightly as your shoulder blades depress
- hold the bottom of the position briefly
- let your shoulders travel back up into the full hang
- keep your arms locked straight throughout
Once bodyweight gets easy, add weight with a belt or a vest.