The pull-up is the foundational vertical pull — T2 in the OG2 pull progression. If you’ve worked the T1 sequence (dead hang, scapular pull-up, Australian pull-up, negatives), you’ve built the grip, scapular control, back strength, and eccentric capacity that make a clean pull-up possible. This post is the form guide for owning it.
Kip is working the pull-up right now — building consistency and cleaning up form before moving to L-sit pull-ups. Real talk from the training floor.
Starting Position
Dead hang. Arms fully extended, grip slightly wider than shoulder-width, overhand (pronated). Shoulders elevated toward ears in the passive hang position. This is your starting point for every rep — full extension at the bottom, no half-range from a bent-arm hang.
The Pull
Initiation. Before bending your elbows, depress your scapulae — the same movement from the scapular pull-up. Your shoulder blades pull down from your ears. This activates your lats before the arms engage. It’s a fraction of a second, but it changes the entire movement from bicep-dominant to lat-dominant.
The path. Elbows drive down and back (not out to the sides). Your chest moves toward the bar rather than your chin jutting forward. Think about pulling the bar to your chest, not pulling your chin to the bar — this cue keeps your torso more upright and engages the lats more fully.
The top. Chin clears the bar. Ideally, your collarbone or upper chest approaches the bar at the top — this requires thoracic extension and full lat engagement. If only your chin clears while your chest stays far below the bar, you’re achieving range through neck extension rather than shoulder movement.
The descent. Controlled lowering to a full dead hang. Don’t drop. The eccentric is where significant strength is built — the negative pull-up trained this. Own the descent on every rep.
Common Errors
Kipping. Using hip swing to generate momentum. This is a different skill (used in CrossFit for conditioning) but doesn’t build the shoulder and back strength the OG2 progression develops. For this progression: strict only.
Half range. Starting from a bent-arm hang rather than a full dead hang. This reduces the range and bypasses the lat engagement that makes pull-ups transfer to advanced skills.
Elbow flare. Elbows tracking out to 90 degrees rather than driving back. This shifts load away from lats and increases shoulder impingement risk.
Chin jutting. Achieving the top position by extending the neck rather than pulling the torso up. Usually indicates insufficient lat strength — return to negatives and Australian pull-ups to build it.
Chin-Up vs Pull-Up
The chin-up (supinated/underhand grip) loads the biceps more and is slightly easier for most people — making it a useful training tool alongside pull-ups but not a replacement. Both should be in your T2 practice.
Progression Standards
3 sets × 8 reps, full range (dead hang to chin over bar), strict form, consistent → ready for Wide-Grip Pull-Up →, Chin-Up →, and L-Sit Pull-Up →
Move. Groove. Repeat. Smooth.
★ Kip is training this right now. Share your pull-up count in the Sthenics Community →
← Negative Pull-Up | Next: L-Sit Pull-Up →
Move. Groove. Repeat. Smooth.
You're on your way. And we're here with you.