Box Assisted Pull-up

Cómo hacer el Box Assisted Pull-up

1. 1Place a sturdy box or step beneath a pull-up bar so that, while standing on it, the bar is within easy overhead reach.
2. 2Step onto the box and grip the bar with an overhand grip slightly wider than shoulder-width, thumbs wrapped around the bar.
3. 3Set your shoulders by pulling your shoulder blades down and back, and brace your core so your torso stays tight.
4. 4Bend your knees to take part of your weight onto your arms, keeping just enough foot pressure on the box to assist.
5. 5Pull your chest toward the bar by driving your elbows down and back, leading with the lats rather than the arms.
6. 6Continue until your chin clears the bar, using only as much leg drive as you need to complete the rep.
7. 7Lower yourself under control until your arms are fully extended and your shoulders are set again.
8. 8Repeat for your target reps, then step down onto the box and release the bar safely.

Consejos de técnica

• Use the minimum leg assistance needed — the goal is to gradually push more with the arms and less with the legs as you get stronger.
• Keep your shoulder blades pulled down throughout the rep to engage the lats and protect the shoulder joint.
• Control the lowering phase for two to three seconds; the eccentric is where much of the pulling strength is built.
• Keep your core braced and your legs from swinging so the back muscles do the work, not momentum.
• Make sure the box is stable and non-slip before loading any weight onto the bar.

Errores comunes

• Pushing too hard with the legs on every rep, which lets the legs do the lift and stalls the back strength you are trying to build.
• Dropping quickly out of the top instead of lowering under control, which wastes the most productive part of the movement.
• Shrugging the shoulders up toward the ears, which shifts tension off the lats and stresses the neck.
• Using only a partial range of motion and never reaching full arm extension or clearing the bar, which limits strength gains.
• Swinging or kipping with the legs to cheat the rep, removing tension from the back and reducing the training effect.

Preguntas frecuentes