Pull-up is one of those exercises that symbolizes strength, it is also a goal that is often in common between many clients. In this blog, I will be sharing my strategy when approaching clients that want to achieve their first pull-up. If you’re someone that feels intimidated by this exercise or if you’re starting from scratch, you will find this blog helpful!
Step 1: Breaking Down the Movement
- Gripping the Bar: Place your hands slightly wider than your shoulder width. palms facing you if you prefer a chin-up, away if you prefer a pull-up.
- Engaging the Core: This part is extremely important, and very often neglected. Trying to pull yourself up without being engaged in the core and lower body is like pulling deadweight, which adds difficulty to the movement. Brace your core, bring your legs slightly forward and tighten up those legs.
- Engaging the Scapula: Scapular retraction needs to come first before pulling up. Failing to do so won’t allow you to engage your back well, this will lead your body to compensate from the shoulders.
- Pulling with your Back: The focus point in the pulling part should be coming from above the elbows to get better activation from lats.
Step 2: Building Foundational Strength
Building the required strength for a pullup is essential to achieve this goal. The following exercises will help you build the required strength:
Dead Hangs:
Our first milestone is to hang from the bar for 20-30 seconds. this is going to help you improve your grip strength and condition your shoulders.
During this exercise you can practice the following:
- Keeping your body stable by engaging your core and legs
- Improve scapular stability by doing scapular retractions.
Bodyweight Rows:
Our first milestone is to hang from the bar for 20-30 seconds. this is going to help you improve your grip strength and condition your shoulders.
During this exercise you can practice the following:
- Keeping your body stable by engaging your core and legs
- Improve scapular stability by doing scapular retractions.
Negative Pull-Ups:
Game changer when it comes to gaining strength. Eccentric training is one of my favorite approaches when it comes to gaining strength.
- Find a way to start from the top position of the pullup. (Jump or step into it)
- Hold the top position for a second or two.
- Slowly lower yourself down while maintaining control of the movement.
- Aim for at least 5 seconds descent time.
Total reps per set can range from 1-5 reps.
Lat Pulldowns:
the use of a lat pulldown machine is a great way to mimic the pull-up motion with various grips as well.
The aim here is to gain strength and not high repetitions. Aim close to 6 reps with a second hold at the bottom. Gradually increase your weight. I like to follow a 3:1 progressive overload where you increase your load for 3 weeks and deload on the 4th.
Note that you should be working at around 80-90% of your 1RM (1 rep max) without compromising technique.
Step 3: Practicing Assisted Pull-ups
This is going to be the bridge between your strength building exercises above and doing unassisted pull-ups.
You can do assisted pull-ups by using resistance bands or by using assisted machines. Both methods can be adjusted from an intensity point of view by lowering the helping resistance.
Step 4: Consistency and Patience
Dedicate enough volume practicing your progressions (2-3 times per week) in order to achieve your goal. Gradually increase your intensity and reduce the assistance.
Be patient as strength takes time. Consistency is key!
