A fundamental movement and one on the wish list of many, the pull-up, often known in CrossFit as the ‘strict’ pullup to distinguish it from the kipping pullup. The strict pull-up, demonstrated here by CrossFit Seminar Staff member James Hobart, is not an easy movement to master and it requires a consistent effort to build up the strength to lift your own bodyweight high enough to get your chin over the bar. However, it is an impressive indicator of upper body strength and well worth the effort. The initial progressions of your journey towards that first pull-up should include supported pullups (with feet on the floor or a box to give you a little extra support) and negatives, where you lower yourself down slowly. Work with your coaches to put together a program so that you can work towards mastering the pull-up.

Points Of Performance

• Position hands on the bar wider than the shoulder
• Full grip on teh bar
• Start hanging with arms extended
• Pull the body up until chin is higher than the bar
• Chest stays up with eyes looking forward
• Complete at full extension