Pull-ups
The hardest bodyweight exercise to fake: either your chin clears the bar, or the rep does not exist.
The movement
Loading the coach
How to do it
- Hands slightly wider than your shoulders, palms facing away, arms fully extended.
- Pull your elbows down and back, chest towards the bar.
- Chin above the bar, then lower under control to full extension.
The two mistakes that cost you reps
- Not coming back to straight arms at the bottom, which cuts the range and the count.
- Kipping with the legs when the last reps get hard.
How Orusta counts it
A rep counts when your chin clears the bar and your arms return to full extension underneath.
Easier, harder
Easier
Feet on a chair to take some weight off, or a resistance band under the knees.
Harder
Pause a second with your chin above the bar on every rep.
What a good set looks like
10 clean reps already puts you above most people. 20 is a serious level.