Strict Pull-Up

Setup: Hang from a pull-up bar with hands shoulder-width apart, arms fully extended, shoulders engaged, core tight.

Movement: Pull your chin above the bar while keeping torso stable, then lower yourself back to full arm extension under control.

Standards:

• Chin clears the bar at top
• Arms fully extended at bottom
• Strict, controlled motion with no kip

Focus Points: Engage lats and core, keep torso rigid, avoid swinging, maintain smooth and controlled movement.