Corn Cob

1. Starting Position:

   • Stand underneath the pull-up bar or dip station.

   • Reach up and grasp the bar with both hands, slightly wider than shoulder-width apart. Your palms should face away from you (overhand grip).

   • Hang freely with your arms extended and your legs bent at a 90-degree angle, keeping your feet off the ground.

2. Body Position:

   • Engage your core to stabilize your body.

   • Keep your back straight and avoid swinging. Your shoulders should be relaxed and down, away from your ears.

3. Movement:

   • Begin the movement by pulling your body upward. Focus on using your back and arm muscles.

   • As you pull up, bring your knees towards your chest and rotate your hips slightly to the side, imitating the motion of twisting.

   • Aim to pull your chin above the bar while maintaining a controlled movement.

4. Return:

   • Slowly lower your body back to the starting position, extending your arms fully.

   • Ensure your core stays engaged throughout the movement to prevent swinging or losing control.

5. Repetitions:

   • Perform 3 sets of 5-10 repetitions, depending on your fitness level. Rest for 1-2 minutes between sets.

Tips:

• If you are a beginner, you may perform assisted pull-ups using a resistance band or a pull-up assist machine.

• Focus on form rather than speed to avoid injury and maximize effectiveness.

• Make sure to breathe out while pulling up and breathe in while lower your body.