Kneeling Assisted Sliding Chin-Up
From a kneel under a low bar, pull up and slide the body along the bar toward one hand, then the other; the slide loads each arm in turn.
How to do it
Setup
Kneeling on a mat under a bar at arm's reach, underhand grip wider than the shoulders, arms straight.
Steps
- Pull up until the chin is level with the bar.
- Slide toward the right hand, then across to the left, staying up.
- Return to the middle and lower back to the knees.
Common mistakes
Dropping during the slide: the chin stays level with the bar from side to side. Rushing across: slow slides keep the shoulders safe. Pushing off the knees to rise: the arms lift, the knees only start the rep.
Breathing
Steady throughout; never held.
