Hammer Grip Pull Up on Dip Cage
1. Starting Position:
- Stand below the dip cage or pull-up bar.
- Reach up and grasp the handles with a hammer grip (palms facing each other).
- Your hands should be shoulder-width apart.
2. Grip and Hang:
- Jump or step up to get your chin above the bar.
- Allow your arms to fully extend, so your body is hanging down. Keep your feet off the ground.
3. Engaging Your Muscles:
- Engage your core and back muscles. Keep your shoulders pulled down and away from your ears to avoid strain.
4. Pulling Up:
- Begin the movement by pulling your elbows down towards your sides.
- Focus on using your back muscles, while keeping your body straight and avoiding swinging.
5. Chin Above the Bar:
- Continue to pull until your chin is above the bar. This is the peak of the movement.
- Hold momentarily at the top to maximize muscle engagement.
6. Lowering Down:
- Slowly lower your body back to the starting position.
- Keep control as you descend, ensuring that your arms are fully extended at the bottom.
7. Repetition:
- Aim to perform 3 sets of 5-10 repetitions, depending on your strength level.
- Rest for 60 seconds between sets.
Tips for Beginners:
- If you find the full pull-up challenging, start with assisted variations (using a resistance band or a partner).
- Focus on proper form rather than the number of repetitions.
- Gradually increase your strength and repetitions as you become more comfortable with the movement.
