Goal = Pullups!

A few weeks ago, we asked you all to submit specific training goals that you wanted help in achieving.  MANY of you targeted pullups as your nemesis...and we want to do everything we can to change that! The following progression allows ANYONE to find a starting point and have a roadmap to follow all the way to pulling their chin up over that bar. 

However, understand that it is YOU that is going to have to put in the time and effort to improve in this notoriously challenging movement.  Our recommendation is to perform the prescribed sets and reps at least 3 times per week.  That means either performing it during the warmup on days when the CFGC Warmup is prescribed, coming in early to perform before class or performing it after class.  We do not recommend performing your pullup workout on days when a lot of pullups are included in the workout.

Progression 1: Leg Assisted Pullups - Bent Knee

Setup

• Set up a barbell in a squat rack just below chest height
• Grab the bar with an overhand grip, slightly wider than shoulder width
• Place your feet flat on the ground in front of you, bend your knees and sit your hips down under your shoulders

Execution

• Pull yourself toward the bar with as little assistance from your legs as possible
• Pull your chin over the bar, keeping your torso vertical with your hips remaining under your shoulders
• Hold the top position for 3 seconds, squeezing your shoulder blades together
• Lower back down to the starting position, taking 5 seconds to get there

Prescription

• Perform 5 sets of 5 repetitions, resting 90 seconds b/w sets
• As soon as this becomes become easy, move onto Progression 2

Progression 2: Leg Assisted Pullups - Straight Leg

Setup

• Set up a barbell in a squat rack so that when you hang from it with straight arms, your butt is on the floor
• Grab the bar with an overhand grip, slightly wider than shoulder width
• Place your legs straight out in front of you, heels on the ground, toes up toward the ceiling
• Hips are directly under the shoulders

Execution

• Pull yourself toward the bar with as little assistance from your legs as possible
• Pull your chin over the bar, keeping your torso vertical with your hips remaining under your shoulders
• Hold the top position for 3 seconds, squeezing your shoulder blades together
• Lower back down to the starting position, taking 5 seconds to get there

Prescription

• Perform 5 sets of 5 repetitions, resting 90 seconds b/w sets
• As soon as this becomes become easy, move onto Progression 3

 Progression 3: Negatives, Chinup Grip

Setup

• Set up a box under the pullup bar that will allow you to either jump or step into the top of a chinup
• Grab the bar with a shoulder-width, underhand grip

Execution

• Jump/step to the top of the chinup (chin OVER the bar)
• Hold yourself above the bar for 1 second and then begin slowly lowering yourself
• Lower yourself as slowly as possible until your arms are COMPLETELY straight
• Place your feet back on the box
• Ensure that the entire range of motion is given equal time under tension. In other words, do not hang out in the top half of the movement for 10 seconds and then drop straight down into the bottom.

Prescription

• Accumulate 30 seconds of work in as few sets as possible
• If you can control the motion for 30 seconds, that is 1 set. If you can control the motion for 10 seconds, perform 3 reps to equal 1 set, etc.
• Perform 4 sets, resting 2 minutes b/w sets 
• Once you can perform four 30 second reps, move onto Progression 4

Progression 4: Negatives, Pullup Grip

Setup

• Set up a box under the pullup bar that will allow you to either jump or step into the top of a pullup
• Grab the bar with an overhand grip, slightly wider than shoulder-width

Execution

• Jump/step to the top of the pullup (chin OVER the bar)
• Hold yourself above the bar for 1 second and then begin slowly lowering yourself
• Lower yourself as slowly as possible until your arms are COMPLETELY straight
• Place your feet back on the box
• Ensure that the entire range of motion is given equal time under tension. In other words, do not hang out in the top half of the movement for 10 seconds and then drop straight down into the bottom.

Prescription

• Accumulate 30 seconds of work in as few sets as possible
• If you can control the motion for 30 seconds, that is 1 set. If you can control the motion for 10 seconds, perform 3 reps to equal 1 set, etc.
• Perform 4 sets, resting 2 minutes b/w sets 
• Once you can perform four 30 second reps, move onto Progression 5

Progression 5: Partner Assisted Pullups

Setup

• Hang from the bar with either an underhand or overhand grip (start underhand and progress to overhand)

Execution

• Pull yourself up over the bar, having your partner assist you only as much as necessary
• Hold yourself at the top for 1 second and then slowly lower yourself back to the start
• Your partner can assist you by either grabbing your torso and pushing you up, or giving you a platform for your feet to push off (see video)

Prescription

• The goal is to build up to 5 sets of 5 reps, resting 90 seconds b/w sets
• In the beginning, stop 1 rep short of failure each set, rest 90 seconds, and repeat for 3-4 sets
• As you get stronger, add more reps and sets
  

As always, your coaches are here to help you.  If you have questions about any of these progressions, where you should start, or anything else related to getting better at pullups, shoot us an email, post in the Member Forum or grab us before/during/after class. 

Now get to work!

Comments

[Suzanne]

Dennis, what time is the pull-up clinic on August 28th?
thanks

[Rob]

<-------- demo champion