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Your Ultimate Guide to Crushing Pull-Ups

Whether you're aiming to dominate your next CrossFit WOD or simply want to rock a sexier physique, getting strong, consistent strict pull-ups is a game-changer. Let's break it down step-by-step,...

Whether you're aiming to dominate your next CrossFit WOD or simply want to rock a sexier physique, getting strong, consistent strict pull-ups is a game-changer. Let's break it down step-by-step, so you can go from zero to hero and build that strong, stunning back you've been dreaming of!

Step 1: Assess Your Starting Point

First things first, let’s see where you're at. If you can't do a pull-up yet, no worries. We all start somewhere, and today, we're starting at the beginning.

Step 2: Master the Basics

Before you start cranking out pull-ups, you need to build the foundation.

Scapular Pulls:

  • Hang from a bar with your arms fully extended.
  • Engage your shoulders and pull your shoulder blades down and back without bending your elbows.
  • Hold for a few seconds, then relax.
  • Repeat for 3 sets of 10 reps.

Dead Hangs:

  • Simply hang from the bar with your arms straight.
  • Hold for as long as you can, aiming to increase your time each session.
  • Try for 3 sets, resting as needed.

Step 3: Build Strength with Assisted Pull-Ups

It's time to start moving! Assisted pull-ups will help you build the necessary strength.

Band-Assisted Pull-Ups:

  • Loop a resistance band around the pull-up bar.
  • Place one or both knees in the band, and grab the bar with an overhand grip.
  • Pull yourself up until your chin is over the bar, then slowly lower yourself back down.
  • Do 3 sets of 8-10 reps.

Negative Pull-Ups:

  • Jump or use a step to get your chin above the bar.
  • Slowly lower yourself down over 3-5 seconds.
  • Perform 3 sets of 5-6 reps.

Step 4: Strengthen Your Supporting Muscles

A strong pull-up requires a strong back, shoulders, and core. Integrate these exercises into your routine to build that support.

Dumbbell Rows:

  • With a dumbbell in one hand, hinge at the hips and place your other hand on a bench.
  • Pull the dumbbell up to your hip, squeezing your shoulder blade.
  • Lower it back down with control.
  • Perform 3 sets of 10-12 reps per arm.

Lat Pulldowns:

  • Sit at a lat pulldown machine and grab the bar with an overhand grip.
  • Pull the bar down to your chest, squeezing your shoulder blades together.
  • Slowly return to the starting position.
  • Do 3 sets of 10-12 reps.

Hollow Holds:

  • Lie on your back with your arms and legs extended.
  • Lift your shoulders and legs off the ground, creating a "hollow" position.
  • Hold for 20-30 seconds.
  • Repeat for 3 sets.

Step 5: Test and Progress

After a few weeks of consistent training, it’s time to test your progress. Attempt a strict pull-up and see how close you are. If you’re not there yet, keep working through the steps, increasing the intensity and reducing assistance as you get stronger.

Bonus Tips for Success

  • Consistency is Key: Make pull-up training a regular part of your routine.
  • Stay Patient: Strength takes time. Celebrate small victories along the way.
  • Fuel Your Body: Proper nutrition and recovery are crucial. Make sure you're eating enough protein and getting plenty of rest.

Final Words of Wisdom

Building to your first strict pull-up is more than just a fitness goal. It’s a testament to your hard work, dedication, and sheer willpower. Plus, it’ll give you a killer back, boost your performance in CrossFit workouts, and enhance your overall pulling strength for other lifts.

So, what are you waiting for? Grab that bar, and let’s get to work! You’re on your way to becoming a pull-up powerhouse.

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