Pull-ups

1. 1Grip the bar with your palms facing away, hands a little wider than your shoulders, and hang with your arms straight and your legs together or crossed behind you.
2. 2Before you pull, squeeze your shoulder blades down and back so your shoulders move away from your ears, and brace your midsection.
3. 3Pull your elbows down toward your ribs and lead with your chest until your chin clears the bar. Breathe out as you rise.
4. 4Lower under control until your arms are straight again and you are back in a full hang, breathing in on the way down.
5. 5Keep your body quiet between efforts: if you start swinging, pause at the bottom and reset before the next pull.
6. 6Step off the bar and shake out your hands when the effort ends.

• Kicking the legs to generate swing and momentum.

  →Fix: Cross your ankles and squeeze your glutes so the body stays in one line, and slow the pull down.

• Stopping halfway down so the arms never straighten.

  →Fix: Lower all the way to a full hang each time, even if that means fewer pulls in the effort.

• Shrugging the shoulders up to the ears at the start of the pull.

  →Fix: Set the shoulder blades down first, then pull, so the back does the work instead of the neck and traps.

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