Squat Assisted Pull-ups

Are pull-ups too difficult for you at the moment? Try our “squat assisted pull-ups.” This modification allows you to simulate the start of a real pull-up (complete elbow extension), while at the same time providing the necessary assistance (your legs) you need to get to the top (complete elbow flexion).

Start by grasping tight on the handles of your body row strap. Lower yourself until your arms are completely straight and perpendicular to the floor. At this point, you should be in a deep squat. Pull yourself up while at the same time extending your legs. You can adjust the amount of effort used between your arms, lats, and legs.

The picture above shows Lucy at the top of her pull-up, legs fully extended, arms flexed. Chuck, on the other hand, is in transition, using only one leg to help drive him to the top.