The machine that still has to be a pull-up

Assisted Pull-Up

Knees on the pad. Hang. Pull until the chin is over. Lower. The stack is helping. It is still a pull-up. No kip. No bounce.

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Hunter: I would rather see a clean assisted set than a kip on the bar. The pin is the load. If I need a bounce, I add assistance, I do not add ego.

Cues

Pad height so you can hang with long arms. Knees or feet on the platform. Follow the machine.
Packed hang. Shoulders down. Palms forward or a chin-up grip. Pick one.
Pull. Chest toward the bar. Chin over. Pause.
Lower to a long hang. Do not crash the pad.
More assist is a lighter pull. Less assist is harder. Write the pin.

Setup

A pin that lets you own 6-10 clean reps. Three sets. Rest about 90 seconds. Band-assisted on a real bar is a cousin. Log assisted pull-up vs band-assisted so the history stays clean.

The pin is the story

Less assistance next month is progress. More weight on a fake kip is not. Write the pin every set. Engine is how you see the assist drop without guessing.

Then the bar

When 8 look quiet on a light assist, try a dead hang and a slow negative on the real bar. Log those as their own names. Do not skip the machine the same week and call it a leap.

Chin-up grip

Palms toward you is allowed. It is still assisted. Log the grip if you switch. Mixing them in one pin is how you fake a plateau break.

Common misses

Kipping on a machine. Only doing the top inch. Dropping the pad. Mixing chin-up and pull-up grips in one number. Also: logging assisted reps as pull-ups.

FAQ

Heavier pin or lighter?

More plates on the assist stack usually means more help. Read the machine. Less help over time is the goal.

Band instead?

Fine. Log band-assisted pull-up. Do not mix band and machine in one number.

Log assisted pull-ups in the free Vitality Engine. Assist pin, every working set.

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