A pull-up with extra weight held between your feet or hooked over one foot. Once bodyweight reps feel comfortable, this lets you keep building pulling strength in small, measurable steps.
Movement
Vertical pull
Type
Compound
Level
Advanced
Typical range
2–10 reps
Setup
1Place a dumbbell upright on the floor beneath the bar, or set a kettlebell there.
2Squeeze the dumbbell handle between your crossed ankles, or hook the kettlebell handle over one foot with toes pulled up.
3Step or reach up to the bar and grip it slightly wider than your shoulders, palms facing away.
4Settle into a still, straight-arm hang before your first rep.
