Partner assisted pull-ups offer a great full body workout (upper body for the person on the bar, and leg work for those assisting the lift from the floor). In addition to building trust within the group, they’re plenty of fun.

Start from a strong deadlift position (Ric is using a wider “sumo” stance) with torso upright, arms fully extended. The weight should pull your arms straight down, cutting out the slack. Initiate the movement with a powerful hip and knee extension. You should feel like you are jumping, but your heels are glued to the floor. Once the hip and knees are extended, shrug your shoulders and drive your elbows to the sky. At this point, the weight should be just at or higher than chest level. When executing this, think “explode out of the pocket.” Enjoy.

Ah yes, skydivers. Looks like fun, doesn’t it? However, just like its namesake activity, this exercise is not for the faint of heart. You start in a squat stance with arms at your side, pulling on the resistance bands, and then jump high and fling your arms back, pulling those bands over your head. Land and immediately repeat for as many reps as you can do. It’s an intense exercise that works just about every muscle in your body. You’ll wish you had a parachute.

Are pull-ups too difficult for you at the moment? Try our “squat assisted pull-ups.” This modification allows you to simulate the start of a real pull-up (complete elbow extension), while at the same time providing the necessary assistance (your legs) you need to get to the top (complete elbow flexion).

Start by grasping tight on the handles of your body row strap. Lower yourself until your arms are completely straight and perpendicular to the floor. At this point, you should be in a deep squat. Pull yourself up while at the same time extending your legs. You can adjust the amount of effort used between your arms, lats, and legs.

The picture above shows Lucy at the top of her pull-up, legs fully extended, arms flexed. Chuck, on the other hand, is in transition, using only one leg to help drive him to the top.