How to Get your Pull Up

Pull-up Program - This program will help you 

·       Get your first Pull-Up or

·       Build up your pulling strength

 Points to keep in mind –

This is a program to be used by those that can’t do a pull up yet or those that struggle to get a handful of pull ups

The program has work programmed daily. It will take 10-12mins to do if it’s on its own but you can also slot the pulling in while you’re resting between other exercises e.g. in between breaks while doing squats/lunges etc.

It’s important to please test your current pulling strength before starting – hang from a bar and check if you can do one, if you can’t do any then check if you can jump and pull chin over the bar (underhand or overhand grip) and lower slowly (5secs lowering) or use enough band assistance to allow for 1-2reps you can just about manage. This will act as your baseline which you should retest about every two weeks and perform this at the start of any training session while you are fresh and warmed-up adequately before you test.

The 7 days programmed can be run for 6-8 weeks which should be enough time to get or build your pull up. When you can do pull ups, I suggest adding in a session with weighted pull ups and decreasing the frequency of pull up days so you can move on to a new training goal – e.g. Handstands.

Grip – technically an underhand grip (palms facing towards you) is a chin up and palms facing away (overhand) is a pull up. I also program pulling exercises in a neutral grip (palms facing each other, same position you would have if shaking someone’s hand), such as, parallel grip bar pull-ups, rope/towel pull ups, ring pull ups, ring rows.

If you need to use band assistance then please watch the video here to show you how to do that in a few different ways – https://www.youtube.com/watch?v=zHCLgrcH1cQ

There are seven sessions programmed and ideally you would get them all done in one week, but this can be spaced out according to how often you can get to train. Having a home door frame pull up bar would be ideal and they are very cheap. If you want to get better at any skill you need to do it regularly, however the harder you push yourself the longer you’re going to have to recover. As we would like you to perform the program often, please make sure that you’re not pushing every set or every day to your limit. The last set should be the only one that you are working to your limit or going to failure. Going to complete failure on all working sets will compromise your training for the following day and is counterproductive.

It is important not to work just on vertical pulling (pull-ups etc) but also on horizontal pulling which is why there are some rowing movements covered as they allow for more scapular retraction.

The variation on the pull ups is important as we want to vary the movement slightly in each session as it allows for repetition without repetition i.e. you’re not doing the exact same reps, grip or style of pulling daily so it makes it harder to burnout or over train the pulling pattern

The ultimate pulling strength is straddle rope climbs, building your pull ups to the point where you can attempt these is a very high and worthy goal. See https://www.youtube.com/watch?v=dEotwklXDzo

Sessions

Spend the first 10mins doing a combination of foam rolling and stretching.

 How to foam roll covered here - https://www.youtube.com/watch?v=_S1ZNaWGgas

For all mobility work please watch the playlist here which details the main areas to focus on - https://www.youtube.com/watch?v=nqzpB6aZ-yE&list=PL7HyOap7lRnymC731RVV8Py2pXSjqdFX2

 Session 1

Paused Pull-ups 3reps, please make sure you lower slowly for 3-5secs- https://www.youtube.com/watch?v=q2mRab0sTzU

5-6 sets with 90secs rest between sets – feel free to do core work or mobility wok on your break.

Core work ideas here – https://www.youtube.com/watch?v=YgXj7Y6uj7g&list=PL7HyOap7lRny4eJPpPPGBkkGV0CmfFeWg

Mobility work covered in link above.

Session 2

High rep pull-ups 7-10reps – use band assistance as needed

5-6 sets with 90secs rest between sets – feel free to do core work or mobility work on your break.

Core work ideas here – https://www.youtube.com/watch?v=YgXj7Y6uj7g&list=PL7HyOap7lRny4eJPpPPGBkkGV0CmfFeWg

Mobility work covered in link above.

 Session 3

Rope or Towel pull-ups 3-5reps, scale as needed as shown in video - https://www.youtube.com/watch?v=ga7tXl2NcRI

5-6 sets with 90secs rest between sets – feel free to do core work or mobility wok on your break.

Core work ideas here – https://www.youtube.com/watch?v=YgXj7Y6uj7g&list=PL7HyOap7lRny4eJPpPPGBkkGV0CmfFeWg

Mobility work covered in link above

 Session 4

Pendaly row 8-10reps (use barbell or Kettlebells/dumbbells) - https://www.youtube.com/watch?v=2lG-wq9B0h8

5-6 sets with 90secs rest between sets – feel free to do core work or mobility wok on your break.

Core work ideas here – https://www.youtube.com/watch?v=YgXj7Y6uj7g&list=PL7HyOap7lRny4eJPpPPGBkkGV0CmfFeWg

Mobility work covered in link above

 Session 5

Chin ups (underhand grip) 5reps and use band assistance as needed

5-6 sets with 90secs rest between sets – feel free to do core work or mobility wok on your break. Core work ideas here – https://www.youtube.com/watch?v=YgXj7Y6uj7g&list=PL7HyOap7lRny4eJPpPPGBkkGV0CmfFeWg

Mobility work covered in link above

Session 6

Banded pulldowns 12-15reps these are supposed to be easier than many other pulling movements so focus on form and pulling with lats and not pulling shoudlers upwards - https://www.youtube.com/watch?v=imftgWv9Pyw&t=3s

5-6 sets with 90secs rest between sets – feel free to do core work or mobility wok on your break.

Core work ideas here – https://www.youtube.com/watch?v=YgXj7Y6uj7g&list=PL7HyOap7lRny4eJPpPPGBkkGV0CmfFeWg

Mobility work covered in link above.

 Session 7

One arm rows 8rep per side - https://www.youtube.com/watch?v=gUGrQopEFgY&t=5s or Ring rows 6-8reps (covered here at 1min in - https://www.youtube.com/watch?v=wnTCswcA-aw )

5-6 sets with 90secs rest between sets – feel free to do core work or mobility wok on your break.

Core work ideas here – https://www.youtube.com/watch?v=YgXj7Y6uj7g&list=PL7HyOap7lRny4eJPpPPGBkkGV0CmfFeWg

Mobility work covered in link above.

 LET ME KNOW HOW YOU GET ON.