Negative Pull-Up

Set-up

• Stand on a box under a pull-up bar, high enough that your chin can reach above the bar.
• Grip the bar with an overhand grip slightly wider than shoulder width.

How to do it

1. Jump or step up so your chin is over the bar, then lift your feet off the box.
2. Lower yourself as slowly as you can, aiming for three to five seconds, until your arms are straight.
3. Step back onto the box and repeat.

Coaching cues

• Fight the lowering all the way down.
• Keep your body still, without swinging.

Common mistakes

• Dropping quickly through the last part of the rep.
• Bending the knees and kicking on the way down.

Safety

• Use a stable box, and stop the set when you can no longer control the lowering.