Strict Pull-Ups are a movement used in CrossFit WODs to train the upper back, shoulders, lats, and abs.

Note: When a WOD (workout of the day) calls for a Pull-Up, this can be a Strict Pull-Up, as defined below or a Kipping Pull-Up or Butterfly Pull-Up, unless specifically identified in the WOD, e.g. 10 Strict Pull-Ups or 15 Kipping Pull-Ups.

Set up for Strict Pull-Ups

• Begin in a dead hang from the pull-up bar with hands just outside shoulders
• Arms are long elbows are locked out from the bottom position

Points of Performance for Strict Pull-Ups

• Begin by leaning back slightly and pulling up with the arms and back
• Finish the rep by having your chin break the horizontal plane of the bar
• Descend back down to the fully extended starting position

Movement Scaling Options for Strict Pull-Ups

These are not in order of difficulty, these are just other options for strict pull-ups depending upon your strength level or options of equipment:

• Banded Pull-Ups
• Jumping Pull-Ups
• Ring Row
• TRX Body Row
• Barbell on Rack Body Row
• Banded Pull-Downs