Weighted Pull Ups
Strict Pull Ups
The range of motion for the pull-ups begins with the arms fully extended at the bottom. Think about pulling the elbows to the sides by squeezing the lats. Once the chin clears the bar lower the body until the arms are fully extended. Execute 3 consecutive reps before resting as needed to complete the next set. If unable to achieve all three reps, increase rest or decrease the total number of working sets. If 3 reps is not challenging enough, add a light load and remain strict.
Negative Pull Ups
Find a bar height that allows the feet to remain in contact with the ground while holding the bar. The grip should be just outside shoulder width. Use the legs to jump while the arms pull so the chin is above the bar to start. Count 3 seconds while lowering the body until the arms are fully extended and the feet have come into contact with the ground. This is one rep. Execute 2 more reps before resting as needed between the 6 working sets.