Game version
Gym follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.
Pull-Up Lowers with a Coach
Lower yourself slowly from the top of a pull-up to build the pulling strength bars and rings need.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
With your coach, step up from a box so your chin is over the bar.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 14 and up
- Time
- 10 min
- Space
- Gym or court
- Bring
- Bar, box, coach
- Level · skill
- Advanced · Strength
The steps
How it works
- With your coach, step up from a box so your chin is over the bar.
- Lower yourself as slowly as you can to straight arms.
- Step back onto the box.
- Do 3 sets of 3.
Coaching point
Slow down, all the way.
Safety: Only in a gym with a qualified coach and proper mats. Never try this at home.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (slower or smaller), Core (as written), More (one extra twist). Aim for smooth form and compare only with your own last time.
Story
You are an explorer crossing the gym like a jungle.
My best
Beat your own count
Aim for smooth form and compare only with your own last time. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
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