This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Grip the bar about shoulder width with palms facing you; brace the trunk and keep the legs quiet once hanging.
- 02
Keep the shoulders controlled, bend the elbows and pull upward while driving the elbows toward the sides.
- 03
Reach a controlled position with the chin near or above the bar without craning the neck or swinging the legs.
- 04
Lower slowly to a controlled hang with arms extended before the next rep.
Common mistakes
- Kicking or swinging to gain momentum.
- Shrugging and craning the neck instead of pulling the body.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.