Technique
Lie under a low bar, overhand grip a little wider than the shoulders, heels on the floor, toes up.
The body is one straight line: hips neither sag nor stick up.
Pull the chest to the bar for 1.5 s, elbows back along the torso, shoulder blades together, pause 1 s; lower for 2.5 s.
The higher the bar, the easier: a beginner should pick a bar that puts the body steeper than 45° to the floor, and bend the knees if needed.
The bar must be firmly fixed.
Shoulder pain: stop.
Common mistakes
- Hips sagging or piking — keep the body in one straight line.
- Pulling with the arms only — squeeze the blades, elbows back along the body.
- Angle too hard — use a higher bar or bend the knees.
- Dropping down — lower yourself slowly, 2–3 s.
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