When you're ready for it — adding load to a pull-up you can't yet do clean is a fast way to break form and plateau. Build a solid set of clean bodyweight reps first. Start light: 5 lbs or 5% of your bodyweight on a belt or held between your feet. The movement doesn't change, but the load changes everything. Your legs are dead weight; don't let them swing. Lower yourself deliberately — this descent separates weighted work from kipping. Bounce at the bottom and the weight destabilizes you. Reset at a full dead hang before the next rep. Perform 3–4 sets of 5–8 reps. Own every one. If your form breaks or you can't finish the descent, the weight's too heavy. Earn every rep.

PLANS THAT USE IT 1

Athletic 3-Day Full Body3× / week · advanced