PULL-UP
Dead hang to chin over bar. The foundational vertical pulling movement.
MOVEMENT GUIDE
HOW TO PERFORM
- 1
Hang from the bar with a full dead hang — arms fully extended.
- 2
Grip slightly wider than shoulder width, overhand grip.
- 3
Pull the elbows down and back, driving the chest toward the bar.
- 4
Chin must clear the bar at the top.
- 5
Lower under control to a full dead hang.
- 6
No kipping at Foundation and Hoplite Standards.
THE STANDARD
Dead hang start. Chin over bar. Full extension at the bottom. Strict movement at Foundation and Hoplite.
COACHING CUES
COMMON MISTAKES
Not reaching full dead hang at the bottom — partial range of motion.
Chin not clearing the bar — the rep does not count.
Kipping when strict is the standard for your level.
Shrugging the shoulders at the top instead of pulling with the lats.
SCALING / SUBSTITUTIONS
Band-assisted pull-up — reduces load while maintaining the movement pattern.
Inverted row — horizontal pulling movement to build strength.
Negative pull-up — jump to the top position, lower slowly.
Ring row for Foundation athletes building pulling strength.
300WOD APPLICATION
Pull-ups appear across all Standards in the 300WOD system. 50 strict pull-ups is a significant test at any Standard.
EXERCISE INTELLIGENCE
Pull-up capacity is the primary vertical pull indicator in the 300WOD system. One of exactly two Spartan-eligible bodyweight exercises.
RELATED EXERCISES
300WOD STANDARDS
EQUIPMENT
MUSCLES
Primary
Secondary