Explosive pull-ups

1. 1Hang from the bar with an overhand grip a little wider than your shoulders, arms straight, shoulders pulled down away from your ears.
2. 2Brace your middle and squeeze your glutes so your body stays in one line, with legs together and still.
3. 3Pull as fast as you can, driving your elbows down and back so your chest rises toward the bar and your hands unweight or briefly leave it.
4. 4Catch the bar with slightly bent arms, then lower under control to a full hang rather than dropping into it.
5. 5Breathe out on the pull, breathe in on the way down, and reset the hang for a beat before the next one.
6. 6When the speed goes and the pulls turn slow, switch to steady controlled pull-ups for the rest of the effort.

• Kicking the legs and swinging to generate the height.

  →Fix: Keep your ankles together and your body braced, and let the back and arms produce the speed.

• Landing with locked elbows after the hands leave the bar.

  →Fix: Meet the bar with soft, slightly bent arms and absorb the load through your back.

• Cutting the descent short and bouncing out of a half hang.

  →Fix: Lower all the way to straight arms with the shoulders still engaged, then pull again.

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