Find a sturdy Pull Up Bar. To begin, stand on a sturdy box or step, ensuring that your chin is over the bar when standing. Grip the bar with your palms facing away in a pronated grip, maintaining a shoulder-width distance between your hands. Activate your back muscles by squeezing the bar as though attempting to bend it in half. Generate tension throughout your lower body by squeezing your feet, thighs, butt, and legs together. Maintain a proud chest and lift your head towards the sky, creating a seamless straight line from your head to your heels. Once full body tension is achieved, initiate the Eccentric Pull Up by pointing your toes and extending your legs, lifting your feet off the box or floor. Lower yourself slowly with control and good technique. Aim for 3 to 5 seconds on the way down. We recommend using your phone timer to help you track how long you’ve performed your eccentric lower. Reset for your next rep and set. Repeat for target eccentric tempo and repetitions.

Perform Eccentric Pull Ups 2-3 times per week. Perform 3-5 sets of your target times. Each week aim to add 1 or more seconds to your hold until you can do 4 Pull Up Eccentrics with control to achieve “Boss” level”. Once you have completed the "Boss" level, we recommend you move on to the next exercise. Come back at any time and attempt to master this exercise.

Bodyweight Pull Ups, while highly effective for building upper body strength, require careful execution to mitigate the risk of injuries, particularly to the shoulders and elbows. It's essential to exercise caution and follow proper technique to ensure a safe and effective training experience. To prevent overloading the joints and minimize the risk of injuries, adopt a gradual progression approach. Focus on mastering proper form before attempting more advanced variations or increasing intensity.