The Problem:
So many people struggle to get their first strict pull up and don’t have a framework to develop the strength needed to achieve this life-worthy goal.
The Fix:
Developing base strength in pulling movements, especially focusing on eccentric (negative) control versus using banded assists can really make the difference.
Prescription:
Start at the beginning of the video and follow the progression and prescriptions noted. When you get to a move you can’t complete, stop. Try this 2x/week for a month and keep working up until you get a strict pull-up!
1. Grip Strength
2. Scapular Pull Ups
3. Low Bar & Ring Rows
4. Static Holds –> eccentric lowering (negatives)
5. Assisted Pull Ups: A. Bent Knee B. L-sit C. Single Leg
Stop chasing pain and wasting your time! Snag my complete Video Rehab Program The Full Body Fix and take $10 off with a subscriber only coupon and grab my Free Warm Up Manual while you’re at it! I even have a full “Shoulder Pain” protocol!
Last modified: April 27, 2018
I'm Dr. Scott A. Mills and I'm a chiropractor in San Francisco who creates resources for athletes and everyday people to eliminate pain and improve the way you move.