If you're looking for a new challenge to an old standby exercise, the 3x3 pull-up protocol delivers big and will challenge you in different ranges of the movement.
If you're able to complete all 3 reps of this monster (9 partial reps), simply add some external load using a weight vest or dip belt.
Keep in mind that you can do this protocol in a chin-up (underhand) grip or neutral grip as well.
related posts
Tip: Sumo-Stance Zercher Squat
Improve hip mobility and strength with this exercise.
Tip: Avoid the Ballerina Lift-Off
It's a common squat mistake that most people don't even realize they're making. Here's why it's wrong and how to fix it.
How to REALLY do a Kettlebell Swing
Most people are terrible at KB swings. They just haven't earned the right to do them yet. Here are the 4 steps you need to follow to swing like a pro.
The Best 100-Rep Exercise
Healthier shoulders? Check. Better posture? Check. Bigger bench press? Check. And you can do it anywhere.