If you’re not quite at your full unassisted chin/pull-ups, here are some good alternatives to try:
– Jump and Lower –> This one is good when you want to increase the pace and get your heart rate up. Assist your pull-up with a jump from the ground. No need to go slow on the way down as this can fatigue you too much.
– Bottom Up Partial –> This can be a good way to work on that first part of the pull. From a hang, use a little momentum to pull a 1/4, 1/3, or even 1/2 way up. However, these are very tough, so take a good rest between sets and reps.
– Top Down Partial –> Great for working to your sticking point and gradually increasing your range of movement. Bascially, you start at the top and lower to a point were you can still pull back to the top again. Usually, lowering 1/4, 1/3, or 1/2 way down. But beware, these are advanced and require a lot of effort.
There are other progressions you can use, but these are good to get started experimenting.
Remember: there’s no right way, just what feels best for you on the day, so it’s nice to have options 🙂