Pull Up

Exercise description:
- To perform a strict pull-up, follow these steps:
- Setup: Stand under a stable pull-up bar and grip it with a shoulder-width overhand grip (palms facing away). Your arms should be fully extended, and your shoulders should be slightly engaged. Tighten your core and glutes to prevent swinging and maintain full-body control.
- The Pulling Phase: Initiate the movement by engaging your lats and pulling your chest toward the bar. Drive your elbows down and back, keeping them close to your body. Continue pulling until your chin clears the bar or your upper chest touches the bar if possible. Focus on a strong contraction in the lats and upper back at the top of the movement.
- The Lowering Phase: Slowly extend your arms to lower yourself in a controlled manner. Fully straighten your elbows at the bottom before beginning the next rep. Keep your shoulders engaged to maintain tension and avoid passive hanging.
Technique that must be performed to count: Start from a dead hang. Chin must obviously clear the bar.
# of repetitions before shooting: 2 strict
Casual division modifier: 1 with kip, or dead hang
Exercise equipment needed: 1 pull up bar.