Negative pull-ups

1. 1Set up so you can reach the top position: stand on a low box or chair, or jump up, and grip the bar slightly wider than your shoulders with palms facing away.
2. 2Get your chin above the bar with your chest close to it, shoulders pulled down away from your ears and ankles crossed behind you.
3. 3Lower yourself as slowly as you can control, keeping your elbows tracking forward and your ribs down, until your arms are fully straight and your shoulders are stretched.
4. 4Breathe out on the way down, then step or jump back to the top rather than pulling up, and reset your grip and shoulder position.
5. 5Keep repeating slow descents for the length of the effort, shortening each descent as you tire rather than dropping off the bar.

• Dropping quickly through the last part of the descent once the arms get long.

  →Fix: Fight hardest at the bottom: aim for an even speed all the way to straight arms, even if that means starting the descent sooner.

• Shoulders shrugged up around the ears at the top.

  →Fix: Before each descent, pull your shoulder blades down and back so the lats, not the neck, take the load.

• Swinging and kicking the legs to steady yourself.

  →Fix: Cross your ankles, squeeze your glutes and brace your abs so the body hangs as one rigid piece.

None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.