Conquering Your First Strict Pull-up

The pull-up requires a dedicated strength plan. Waiting for the word ‘pull-up’ to appear every once in a while on the whiteboard isn’t going to cut it. You need a dedicated plan that will simulate actual pull-ups and strengthen the muscles in that specific movement pattern. In my experience with clients and athletes, getting your first pull-up is as simple as periodizing four exercises and just requires hard work and patience.

 

pull-ups-meme

Accountability is KEY. Most people know they have weaknesses but don’t know how to address the issue. The plan consists of key movements consisting of:

  1. The Dead Hang
  2. The Ring Row
  3. The Segmented & Eccentric Pull-up
  4. The Barbell Assisted Pull-up

The next thing is just taking the time to combine these movements; even during open gym or before you WOD. Helpful hints on movements and programming continuing reading Conquering Your First Strict Pull-up.

 

 

By | 2015-04-09T14:00:59+00:00 April 9th, 2015|Blog|