Kreidebuch

Gymnastics

Strict Pull-up

Pull-up with no kip. A pull-up with no hip swing at all, just back and arm strength. The best test and builder of real pulling strength, and it protects your shoulders from the stress of kipping.

Category
Gymnastics
Muscles
Lats, Biceps, Upper back
Equipment
Pull-up bar
In benchmarks
1

How to do the Strict Pull-up, step by step

  1. Hang from the bar with an overhand grip about shoulder-width.
  2. Squeeze your legs and abs, legs stay still.
  3. Pull your shoulder blades down and back.
  4. Pull yourself up until your chin is over the bar.
  5. Lower yourself slowly to full extension.

Common mistakes and how to fix them

  • Legs swingsqueeze your glutes and abs hard and keep your legs together.
  • Half repslock out fully at the bottom, chin over the bar at the top.
  • Craning your neck forwardeyes forward, bring your body to the bar instead of reaching with your chin.

How to scale the Strict Pull-up

If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:

  • Banded
  • Negative pull-ups with a slow lower
  • Ring Row at a steeper angle

Also known as

Strict pu · Strict pull up

Benchmarks with Strict Pull-up

  • SeverinWith a 9 kg vest: 50 Strict Pull-ups, 100 Hand-release Push-ups, 5 km Run

These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.

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