Pull-Up
Hanging from the bar and bringing your chin over it. The foundation of all gymnastics in CrossFit. Strict, kipping, butterfly or chest-to-bar.
Strict builds strength. Kipping and butterfly build speed. Skip the foundation and your shoulders pay for it.
How to do it
- Hang from the bar with your hands slightly wider than shoulder-width
- Brace your core and shoulders before you pull
- Drive your elbows down and back
- Bring your chin over the bar
- Lower yourself under control until your arms are fully straight
Pull with your back, not just your arms. Your lats deliver the power.
Common mistakes
- Half reps. Arms straight at the bottom and chin over the bar, or it does not count.
- Kipping without a strict base. Puts more load on your shoulders than they can handle.
- Reaching with your chin. Your chin has to clear the bar, not reach past it.
- Dropping without control. The way down builds just as much strength.
- Hanging passively. Active shoulders protect the joint.
Train for it
Train in gear that moves with you. Shop the collection.