• Grasp the bar with your HANDS in an overhand grip.

• Pull yourself up until your CHIN goes over the bar.

• Your hands should be wider than your SHOULDERS.

• Focus on touching your UPPER CHEST to the bar.

• Keep your TRAPS relaxed and your shoulders down and away from your ears.

• Cross your ANKLES to keep your legs from flailing.

Physical Tips
Wrist straps can help increase your weight-bearing ability, as they take the stress off your grip and put it on your lats.

To increase the difficulty of the lift, use a weighted belt or grasp the post of a dumbbell between your feet.

Safe Sets

• Avoid swinging back and forth or doing a dolphin-kick to help propel you upward.

• A spotter can lend support at the lifters hips or ankles

• Beginnners should practice by performing negatives.  Use a bench to get to the top of the motion and then slowly lower yourself downward, resisting the pull of gravitiy.

Muscles Worked:  Lats, rhomboids, and biceps.