Australian Pull-Up — Mid Angle (~30°)

Pull horizontal · reps · bilateral Same pull as level 3, lower angle — the brace is now load-bearing.

The movement

The Australian pull-up with the body angled ~30° — more horizontal than level 3. Chest to the bar, lower to straight arms. More of your weight on the back and arms.

Set-up — and what each part is for

• Bar ~mid-thigh height, or feet walked forward; grip pronated, thumbs wrapped.
• Body one straight line ~30° to the floor, heels down. Glutes and abs braced before the pull. → feel the plank harder than at level 3; if the hips start to sag, the brace slipped.

The rep — rehearse it before you do it

• Set the blades, then pull the chest to the bar, elbows back and down. → feel the lats lead.
• Top: chest contact, brief pause, body straight.
• Lower in 2 s to straight arms.

Breathing

Exhale on the pull, inhale on the lower.

Watch for

• Hips dropping under the higher load → brace glutes and abs before the pull, not in reaction.
• Reaching with the chin → the shoulders lead, not the head.
• Short lower → full extension between reps.
• Feet drifting → once the angle is set, feet stay planted.

Within the level

• Harder: feet forward toward the low-angle band; slow lower; top pause.
• Easier: feet back toward the high-angle band.

Dose

Test your max in clean form, then practice at half rounded down, capped at 5 reps per set, spread through the day.

No adjustable bar? Walk the feet ~10–15 cm forward of level 3 to reach ~30°.