Standard Pull-Up

Pull vertical · reps · bilateral The benchmark: full bodyweight, no assist, chin clearly over the bar, no kip.

The movement

From a full dead hang, pull until the chin clears the bar, then lower under control to straight arms. No foot, no swing — the back and arms move the whole bodyweight.

Set-up — and what each part is for

• Grip pronated, thumbs wrapped, a little wider than shoulders.
• Start a full dead hang, arms straight; body still, ankles crossed if you swing.
• Head neutral.

The rep — rehearse it before you do it

• Set the blades from the hang (pack down) — turns the passive hang into an active start. → feel the lats load before the elbows bend.
• Pull: elbows back and down, chest leading up, chin clearly above the bar — no head tilt to fake it.
• Lower in 2 s to a full dead hang, arms straight, before the next rep.

Breathing

Exhale on the pull, inhale on the lower. No holding at the top.

Watch for

• Chin over by tilting the head back → the classic cheat; chin clears by pulling, head neutral.
• Kipping → any swing or hip thrust makes it a different exercise; each rep from a still hang.
• Half range at the bottom → full extension between reps.
• Grip drifting → set it and keep it.

Within the level

• Harder: tempo 3-1-1 (3 s lower, 1 s hang, 1 s pull); top pause; external load if you can track it (Open Path).
• Easier: a touch of foot or band assist to finish clean reps; reduce range and rebuild.

Dose

Test your max in strict form (no kip), then practice at half rounded down, capped at 5 reps per set, spread through the day. Stop well short of form breakdown.