01
HOW TO PERFORM IT
Make every rep comparable.
SetupTake a secure grip on the bar and begin from a controlled hanging position. Brace your trunk so your body does not swing before the first repetition.
ExecutionPull yourself upward by driving the elbows down until you reach your chosen top position. Lower under control to the same bottom position before beginning the next rep.
Key cueOwn the bottom and the top of every rep.
02
WHAT TO TRACK
Record more than the weight.
Record repetitions and RIR with a consistent grip and range of motion. If you add weight, record the external load as well.
03
HOW TO PROGRESS
Change one useful variable at a time.
Build controlled repetitions first. Once bodyweight sets are consistently strong, external load can provide another measurable progression path.