Chest-to-Bar Pull-Up

Set-up

• Hang from the bar with an overhand grip a little wider than shoulder width.
• Brace your stomach and squeeze your legs together.

How to do it

1. Pull yourself up, driving your elbows down and back.
2. Keep pulling past chin height until your chest touches the bar.
3. Lower yourself under control to straight arms.

Coaching cues

• Lean back slightly at the top so your chest meets the bar.
• Squeeze your shoulder blades hard at the top.

Common mistakes

• Stopping as soon as your chin clears the bar.
• Reaching the chin forward instead of pulling the chest in.

Safety

• Build up from strict pull-ups first, and add a kip only once you are strong in the strict version.