Pullup
3939
The Essential Primal Movement:
Chair-assisted
Pullup
(2 legs)
M W
20
15
20
15
Reps
Place a chair underneath the pullup bar.
Stand on it and grasp the bar overhead,
then pull yourself up while keeping two feet
on the chair for support. Gradually reduce
the amount of support until you just need a
single foot. (VIDEO)Do the same as last time, only with a single
foot for support and with the bench moved
forward a foot or two in front of you. The
farther the bench from the bar the more
difficult the pullup becomes. (VIDEO)Pullup is with an overhand grip, chin-up is
with an underhand grip. Jump up (or use a
chair) and grab the pullup bar, using your
momentum to carry your chin over the bar,
then hold the position for two seconds. Slowly
lower yourself in a controlled manner to the
count of 4. Do Reverse Pullups in your first
cycle and Reverse Chin-ups in your second.
(VIDEO)Pullup/
Chinup
You know the drill. Just make sure to keep
your shoulder blades retracted during the
pull to protect your shoulders, drive your
elbows toward your sides, and lead with
your chest up. Keep your chin somewhat
tucked to protect from cervical strain. Do
Pullups in your first cycle and Chinups in
your second. (VIDEO)Reverse
Pullup/
Chinup
Chair-assisted
Pullup
(1 leg)
7
each
12
each
4
each