Pull-up lowering drill

Use a box to reach the top of a pull-up, then use your back and arms to control the descent. The last handspan counts just as much as the first.

Level

Basic

Equipment

Pull-up bar

Measure

reps

Tempo

0-0-5-0 (down, pause, up, pause)

Technique

1. Set a stable box under the bar. Step up until your chin clears it and transfer your weight to your hands.
2. Lift your feet free. Spread the descent over a slow count of three to five, then step back onto the box.

Common mistakes

• If the elbows snap straight at the end, use light foot assistance for that part of the descent.