How to Do mock military pull ups on a squat rack

Learn how to do mock military pull ups on a squat rack with your feel on the floor. Presented by Real Jock Gay Fitness Health & Life.

Benefits

These military pull-ups push your back muscles to their limit; modifications mean you can work up to the hardest level in stages.

Muscles Worked

Back

Starting Position

Place the squat bar on the squat rack at shoulder height. Stand perpendicular to the squat rack and grasp the center of the bar with your hands facing in opposite directions, then squat down until your legs are bent and your arms almost fully extended above you.

Exercise

1. From the squat position, and keeping your toes on the floor, slowly pull yourself directly upward, bringing your head to one side of the bar. Use your feet to "spot" yourself, but try to put as little weight on them as possible. At the top of your lift, your chin should be just above the level of your hands, with your neck straight—do not crane your neck.

2. Lower yourself back to the squat position, with your feet light on the floor, and then repeat for a full set of 12 pull-ups, bringing your head up on alternate sides of the bar for each repetition.