Chin over, no kip

Pull-Up

Hang. Pull until your chin is over the bar. Lower. No kip. The reps you own are the reps you log.

Hunter: I would rather see 3 clean pull-ups than 10 kips. Pulldowns and hangs are how I get here. Pride is not a set.

Cues

Hands a little wider than shoulders. Palms forward. Thumbs around the bar.
Start from a packed hang. Shoulders down, not shrugged.
Pull. Lead with the elbows. Chest toward the bar.
Chin over. Pause a beat. Do not crane the neck to cheat the chin.
Lower to a long hang. That is one. Do not drop from the top as a stunt.

Setup

A bar you can hang from. Dead hangs first if you cannot pull one. Band-assisted is allowed. Log pull-up or band-assisted pull-up as the name you did. 3 sets of as many clean reps as you can stop two before failure.

After pulldowns

Wide and neutral pulldowns built the pattern. The bar is the test. If you get one honest rep, log it. Next week, try two. Engine should see the real count, not a video kip.

Assistance that stays honest

A band, a machine assist, or a foot on a box for a jump to the top and a slow lower (a negative) all count if you name them. Do not log banded reps as pull-ups. Next month will lie to you.

Chin-up is a different grip

Palms toward you is the chin-up page. Both are vertical pulls. They are not interchangeable in the log. Pick one as the main for a month.

Common misses

Kipping. Half-reps that never get the chin over. Shrugging into the bar. Swinging. Also: mixing banded and unbanded in one number and calling it progress.

FAQ

What if I cannot do one?

Dead hangs, pulldowns, and slow negatives. Log those. A pull-up will come. Do not kip your way to a fake number.

Chest to bar?

Chin over is the default here. Chest-to-bar is a later standard. Own chin over first.

Log pull-ups in the free Vitality Engine. Only the reps that got the chin over without a kip.

Create free account Log this in Engine

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