The Friday Fix: Strict Pull Up Progressions

In Friday Fix |

On April 21, 2018

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

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Last modified: April 27, 2018

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