Box Assisted Pull-Up

Setup:

• Place the box under the pull-up bar at a comfortable height.

• Ensure the box is stable and won't move during the exercise.

Positioning:

• Stand on the box and reach up to grip the pull-up bar with both hands.

• Your hands should be shoulder-width apart, palms facing away from you.

Starting Position:

• Before starting the pull-up, engage your core by tightening your abdominal muscles.

• Allow your arms to fully extend, hanging from the bar, while keeping your feet on the box.

Execution:

• Push down through the box with your feet to help lift your body as you pull yourself up.

• Bend your elbows and pull your chin above the bar while keeping your shoulders down and back.

• Focus on squeezing your shoulder blades together at the top of the movement.

Descent:

• Lower your body back down slowly, fully extending your arms until you are back in the starting position.

• Keep your movements controlled to engage the muscles effectively.

Repetitions:

• Aim for 5-10 repetitions, depending on your fitness level.

Safety Tips:

• Ensure the box is stable before starting.

• If you feel any discomfort, stop the exercise immediately.

• Gradually decrease reliance on the box as you gain strength.

Cool Down:

• After completing your sets, stretch your arms and back to help with recovery.