Pulling

Technique cues [just changed the link](click link for a full video on the technique):

• Full ROM (Touch chest to bar if possible, end in a dead-hang at the bottom)  
  

• Control the eccentric (going down), don’t just drop down.  
  

• Don’t worry about what your scapulae are doing, 
  

Deadlifts

Targeting the posterior chain.

• How to Deadlift - from Stronger by Science

Pull-Up Progression:

• # Wall Rows
  

• # Assisted or Negatives/Eccentrics (Assisted is better)
  -     Options  
        -     Pull-Up Machine, if possible.  
        -     Partner-Assisted  
  -     Bodyweight\*  
        -     Squat Pull-Ups  
        -     Chair Squat Pull-Ups  
        -     [Jackknife / Putting your legs on something to pull less of your weight](https://youtu.be/fO3dKSQayfg?t=225)  
        -     One-Leg Jackknife  
  -     Others  
        -     Band-Assisted (Weird force curve.)  
        -     Eccentrics  
  

• Full  
  

• Weighted w/ a Dip Belt  
  

• Muscle-Up Progression (has to be trained with some sort of dip)  
  -     False-Grip  
  -     Explosive (low reps/high rest)  
  -     To-Sternum  
  -     To-Stomach  
  -     To-Hip  
  -     Assisted Muscle Up  
  -     Full Muscle-Up  
  

• Tuck-L  
  

• L-Sit  
  

• Pullover  
  

• Archer  
  

• Typewriter (low reps)  
  

• One-Hand  
  

• Lower One-Hand  
  

• Towel/Rope Astd.  
  

• Finger Astd. One-Arm  
  

• One-Arm  
  

• One-Arm Astd. Muscle Up  
  

• One-Arm Muscle Up
  

Horizontal

Rows

• Incline    
  -   Normal  
  -   Wide  
  -   Bent-Knee One-Arm   
  -   Typewriter  
  -   Archer  
  -   Straight One-Arm  
  -   Inverted L  
  -   Front Lever Prog