Box Assisted Pull-Up

1. Setup:
- Place the box under the pull-up bar at a comfortable height.
- Ensure the box is stable and won't move during the exercise.

2. Positioning:
- Stand on the box and reach up to grip the pull-up bar with both hands.
- Your hands should be shoulder-width apart, palms facing away from you.

3. Starting Position:
- Before starting the pull-up, engage your core by tightening your abdominal muscles.
- Allow your arms to fully extend, hanging from the bar, while keeping your feet on the box.

4. Execution:
- Push down through the box with your feet to help lift your body as you pull yourself up.
- Bend your elbows and pull your chin above the bar while keeping your shoulders down and back.
- Focus on squeezing your shoulder blades together at the top of the movement.

5. Descent:
- Lower your body back down slowly, fully extending your arms until you are back in the starting position.
- Keep your movements controlled to engage the muscles effectively.

6. Repetitions:
- Aim for 5-10 repetitions, depending on your fitness level.

7. Safety Tips:
- Ensure the box is stable before starting.
- If you feel any discomfort, stop the exercise immediately.
- Gradually decrease reliance on the box as you gain strength.

8. Cool Down:
- After completing your sets, stretch your arms and back to help with recovery.