Pull-ups have a way of humbling the strongest of lifters. This is due to the fact that you got to pull your own weight, literally. A lot of people have a huge goal of doing a pull up but many of the programs out either sit behind a pay wall or don’t take into account the importance of screening for pre-requisite movement and the importance of taking a bottoms up approach.

Part 1: Screening the body

  • What does the body need to be able to do and what is required to perform a pull up?

  • Why it matters to manage these issues before embarking on your pull-up journey.

  • What should a finishing position for all back exercises feel like?

Part 2: Training the Core

  • Why it’s important to start from the floor before moving up to the bar.

  • How jumping the gun and beginning with a band assist pull up isn’t the best use of your energy and time.

  • Basic exercises to start with

Part 3: Strength Training

  • Using the finishing positions from part 1 and bringing it all together.

  • Basics of rowing and pulldowns.

  • Tips on manipulating your positioning and tempo to increase effectiveness.

Free Program
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A few key points:

  • The sets and rep schemes are fairly consistent with how I would program for most individuals.

  • The weight recommendations are just that, a recommendation. If it’s too heavy or too hard, make it appropriate to fit your starting point.

  • Progress appropriately

    • Begin with the core work on the floor.

    • Once you start hanging from a bar, the dead hang and scap pull-ups should start to get easier with minimal swinging.

    • If you get to the isometric holds and negatives, you should be fairly stable. If you look like you’re on a swing, you’ve moved on too quickly.

    • The inverted row is a nice way to manipulate your bodyweight by changing your position while maintaining that isometric hold. It’s analogous to the holds you do hanging from a bar.

    • When doing any of the movements, when you complete the motion, you should FEEL the finishing position. If you don’t feel it, it’s likely too hard.

If you have any questions, feel free to drop a comment or send me a message!

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