- Jump up and grasp high vertical bar with shoulder width or
slightly wider grip. Grip higher around bar with wrists flexed
and palm positioned over bar
- Just before body swings backwards, forcefully pull body up
behind bar and throw knees up for momentum. As elbows clear height
of bar from behind, lean over bar and flex spine while keeping
knee lifted in front of bar from below.
- As soon as elbows are above bar, extend arms and knees straight
while maintaining slight bend in hip.
- Dip body down toward bar, then lower body down behind bar
until arms are straight. At bottom just before backswing, immediately
- Alternative method involves hanging from bar with wrists
in neutral position and relying more heavily on backswing. Translated
from certain languages as Power Straight or Up On One.
- As strength, power, and technique are being developed, use
more swing and kick (kip) to perform movement. Also consider
allowing chest to rest on bar momentarily between pull-up and
push-up phases. Alternatively, position bar lower or stand on
sturdy elevation, just high enough to perform movement, thereby
allowing for progressive difficulty as height is adjusted incrementally.
- Use no swing to initial movement. Immediately push off after
pullover without resting chest on bar. If added resistance is
required, use a dip belt with added weight or place dumbbell
between ankles, with front end positioned on both feet.
- Shoulder Girdle