Calisthenics
Pull-Up
Pull-ups are the gold-standard bodyweight pull. Full range beats half reps.
Setup
- Overhand grip slightly wider than shoulders.
- Active hang: shoulders down/back, not dead hanging.
- Legs quiet, slightly in front or crossed.
Execution
- Drive elbows down/back, chest to the bar.
- Chin clearly over the bar.
- Lower with control to near full extension.
- Brace the trunk — no wild kipping unless intentional.
Common mistakes
- Half range of motion
- Shrugging to the ears
- Uncontrolled swinging
- Random extreme grip widths
Progressions
- Negatives and Australian rows
- Band or foot assist
- Strict reps, then weighted pull-ups