RULES OF PROPER PULL-UP TECHNIQUE FOR WOMEN AND GIRLS

  • 1. Initial position: grasp the bar with both hands, underhand grip. Hang from the bar freely. Both arms must be fully extended.
  • 2. After judge’s signal start doing pull-ups – raise up your body until your chin surpasses the pull-up bar.
  • 3. Lower your body to the initial position. Full extension of arms is not required.
  • 4. Minimum rest between pull-ups is not required.
  • 5. Swinging or jerking the body or legs to use momentum during pull-ups is not allowed. Pull-ups must be done as clean as possible.

RULES OF PROPER PULL-UP TECHNIQUE FOR MEN AND BOYS

  • 1. Initial position: grasp the bar with both hands, overhand grip. Hang from the bar freely. Both arms must be fully extended.
  • 2. After judge’s signal start doing pull-ups – raise up your body until your chin surpasses the pull-up bar.
  • 3. Lower your body to the initial position.
  • 4. While you are in the initial position rest at least 1 second before you start doing your next pull-up.
  • 5. Swinging or jerking the body or legs to use momentum during pull-ups is not allowed. Pull-ups must be done as clean as possible.