Pullup/Chinup (Assisted)

Performance Notes

A compound movement targeting the back and biceps, with emphasis on eccentric muscle activity. Knees (not shins) should be centered on knee-board with thighs kept vertical. Spotter(s) should provide only enough assistance to enable lifter to achieve top position with full effort. As soon as lifter is in top position, spotters should quickly lower knee-board to bottom position. Lifter will lower herself slowly to the knee-board (full extension of arms) and process will be repeated. Grip may be overhand (pull-up, emphasizing back), underhand (chin-up, emphasizing biceps) and parallel/neutral. Ultimate objective is to progress to doing these unassisted.