Developing Your Pull-Up
By Christian Fox
Editor’s note: It’s the beginning of a new training cycle. Time to take stock and set goals! For many of us, that will involve the all-important Pull-Up. So today we’re bringing you a blog classic, “Developing Your Pull-Up.” This is a new, updated version of a post that has helped many CFSBKers get their chin over the bar. Enjoy!
There are a bunch of reasons to get better at doing Pull-Ups. For one, we do a bunch of them in CrossFit. They’re also a great way to increase the strength of your upper back, arms, lats, grip, and help to have a balanced and healthy shoulder girdle. You should be able to do strict Pull-Ups with a variety of grips, and once you can consistently do few Pull-Ups at a time it may be time to start working on the Kipping Pull-Up. Here’s how you’re going to get better, no matter where you are in the process.
Beginner (No Pull-Ups, or “I did one, once…”)
“A” Day)
3 Sets of 8 Reps of Either:
Ring Rows or Band-Assisted Pull-Ups.
Use an angle or band that makes completing all the repetitions challenging. Rest as needed between sets.
Followed by,
3 Supersets of 8 Reps of Either:
Dumbbell Curls (I know you’ve secretly wanted to do these anyway) or Dumbbell Rows
Dumbbell Bench Press or Dumbbell Floor Press
Choose a weight that feels like you could have done another rep or two at the end of the set. Take minimal rest between exercises in the superset.
“B” Day)
10 Sets of 2 Tempo Negatives
Using a box that allows you to stand and reach your a few inches north of your elbow to the bar, jump up and hold 2 second pause with chin over bar, then lower for 4 seconds down, using either a Pull-Up or a Chin-Up grip. A good way to structure these is do do the 2 reps every minute on the minute for 10 minutes. Yes, that seems like a lot of rest in between reps, and no, it’s not a lot of total reps. That’s a good thing, trust me.
Alternate between the A day and the B day with a day of rest between workouts. An example would be: Monday A – Wednesday B – Saturday A – Monday B – Wednesday A – Saturday B
Intermediate (Can do 3-5 pull-ups at a time)
Week 1: 6 sets of 2 reps. Rest 1 minute between sets. Perform twice a week.
Week 2: 5 sets of 3 reps. Rest 1 minute between sets. Perform twice a week.
Week 3: 4 sets of 4 reps. Rest 90-120 seconds between sets. Perform twice a week.
Week 4: 3 sets to failure. Rest 3 minutes between sets. Perform twice a week.
This program can be used until you have a set of 10 reps in the 4th week. If you don’t get the 10 reps in Week 4, restart at Week 1 and add a rep to each set. Week 1 would be 6 x 3, Week 2 would be 5 x 4, and Week 3 would be 4 x 5, then retest in Week 4.
End each session by practicing Kipping Pulls-Ups for a few small sets, no more than 5 sets and no more than 8 reps. Terminate the set if you fall out of rhythm. It’s all about developing a rhythm that you can control and maintain. Remember that a solid Kip uses your whole body and don’t forget that your abs need to be engaged throughout. If you fly open in the front of the Kip, you are leaking tons of energy away from the bar. Check out this video for a peek at what an efficient Pull-Up should look like.
Advanced (Can regularly do sets of 10 or more strict and/or kipping)
Congrats, you stud or stud-ette. You are now on your way to becoming elite! Don’t expect, however, that your Pull-Ups will magically become better if you don’t practice them. You should still be working on both strict and Kipping Pull-Ups. Mix up the grip that you use when you practice. Try these:
1) Once a week do a set or two to near failure. Start with a Pull-Up grip (hands outside shoulder width and palms away) and when you are 2 reps shy of failure switch to a Chin-Up grip (hands inside shoulder width and palms toward you). When you are 2 reps shy of failure switch to a mixed grip (1 palm in, 1 palm out) and do the same before switching again.
2) You can practice similarly by doing a set or two of max strict Pull-Ups, immediately switching to Kipping and again going till failure (or a rep shy of it).
3) Start doing weighted Pull-Ups/Chin-Ups, 3 sets of 5 reps, and seeing if you can add weight each week.
4) 30 seconds on/30 seconds off for 5 minutes of max reps kipping pull ups. The set ends if you come off the bar. Remember to stay engaged in the trunk. Don’t leak energy out in front. Remember this video.
5) Each time you’re in the gym do a 3-5 sub-max sets of Kipping Pull-Ups, trying to add a rep each time you do the drill. You want to feel fresh and stay shy of failure here. Terminate the set if grip becomes the limiting factor. Again, remember to stay engaged and not leak energy out of the front of the Kip.
6) If you have a solid Kip that just seems to go away on you when you get gassed, then try practicing your Pull-Ups under duress. Do 50 Double-Unders or sprint down the block and back followed immediately by a set of 10-15 Pull-Ups. EMOMs also work really well here.
Final Thoughts
If one of the days that you’re in the gym involves a lot of Pull-Ups, then consider that a replacement day for one of the days on the above programs. Also consider this: it’s no mistake that smaller, lighter people have an easier time with Pull-Ups. While the barbell exercises can be scaled easily to ability, calisthenics cannot. If you have some weight to lose, then a solid nutritional program can work in tandem with the above programs to help you achieve the pull up. Check out the folks over at Whole 9 or our buddy Robb Wolf for lots of info from simple tips to detailed programs to get you started. Three cheers to getting yer Pull-Ups up!
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Yesterday’s Results Board: Press / Sumo Deadlift | NFT Work
How Wearable Tech Is Giving People a 6th Sense The Outline
What’s the Difference Between Grass-Fed Whey Vs. Regular Whey? BarBend
Wednesday’s Programming
Tempo Back Squat (20X1):
3 x 8
Start light enough to add weight for a few weeks.
Exposure 1 of 8
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Performance
EMOM x 14
Even Minutes: 3 Thrusters 155/105
Odd Minutes: 3 Strict Ring Muscle-Ups
The thruster should be heavy. You can squat clean thruster (cluster) the first rep of each set. Scale the reps on the muscle ups if you can’t do 3 strict in under 30 seconds, or if you done “a few” muscle ups you can choose to do 3 strict banded transitions on the low rings instead. Use a false grip and start with straight arms.
Fitness
EMOM x 14
Even Minutes: 3 Thrusters 115/80
Odd Minutes: 3 Strict C2B Pull Ups + 3 Burpees
The thruster should be heavy. You can squat clean thruster (cluster) the first rep of each set. Scale pull ups to banded pull ups as needed but be sure to get your chest to the bar.
Post work and Rx to comments.
DIY Cash Out
3-4x:
12 Band Pull Aparts
:45 Hollow Hold
6am with Jess doing Wednesday (then to the polls! ICYMI it’s a voting day.)
75# on tempo back squats. These moved fine but I continue to have to focus on driving knees out to get good depth. Will make a small jump next week.
WOD was fun– I’m looking forward to more pull up practice this cycle so that I can hopefully rely on fewer bands (currently using green + 2red). Thrusters at 47#.
Yesterday @6:30
Tempo push press at 35#, sumo deadlift at 95#. Will make a small jump in each next week.
NFT work was ~3 rounds using 20# for row and 15# for the press.
Cycle goals:
1) be as consistent as possible. I’ll be traveling a bit inconsistently this cycle and not the best at sticking to days/showing up. Last cycle, I learned how much having some semblance of a routine and really following the training cycle helps, and so I want to remember that.
2) increase my comfort with presses. Right now, not comfortable or stable as soon as it gets even a little heavy.
3) get comfortable in a squat. Nearly a year in, this is still a challenge for me.
7 AM squattin’ with Snickers
I did 135 thinking it would be easier than 8s were last cycle because of the faster speed and no pause. NOPE! I’m shocked at how hard this was. I’ll miss next week’s exposure when I’m on vacation otherwise I’d probably stick with the same weight next time. As it is…5# jump in two weeks.
EMOM fitness work w/strict C2B chin ups since I have maybe one or two strict C2B pull ups at a time. I feel like I should have done the performance weight for thrusters though — 83#, while not *easy*, was probably not as hard as this was intended to be.
Goals for this cycle.
(1) Experiment with a wider squat stance – see if this helps me move heavy weight.
(2) Continue to inspire each and every one of you each and every day so that you can be the best you you can be.
It must be lonely at the top.
Jay,
you inspire me everyday.
“Lift like no one is watching.”
some makeup posts:
Sunday- Holleyman. finished at 31:00 @135# and piked HSPU. Good end to crush week. split mentally into rounds on 5- each completed in 5:10- happy with the pacing. Really interesting how the longer saturday WOD’s and the interval work last cycle prepped us for Crush Week- thought it was a terrific Crush week.
Monday: 75# on the press, 135# for the sumo deadlift.
Tuesday: 7 AM with Lauren doing Wednesday’s work.
worked up to 115# on the squats- was expecting to go higher, but wasn’t feeling it so I went conservative. Took me a bit to get the tempo right.
EMOM with banded CTB and 95# thrusters.
Tempo (20X1) LBBS: 165 x 8 x 3
Was happy to hear that I was taking too long of a pause at the bottom in my first two sets – bouncing out of the bottom made these far more pleasant.
WOD: Thrusters ay 103# and C2B pull ups – first three rounds with a thin orange band, last four with a blue.
Don’t forget to vote today!
What’s AG tonight?
AG (Ro’s programming)
A.
3-5 sets @Z1 effort
30 single unders
10 band pulls
10 hanging knee raises
B.
Double under Practice/101
C. 2 Rounds @ 85%
60 alt DB snatches, AHAP 2-3 sets tops
100 double unders
500m row
rest/walk/correctives 1:3
Today at 7 doing yesterday with Jess
Press 43# and Sumo DL 95#. These all felt light and fine and were a good opportunity to drill in position. For instance, I know my wrists curl up when I’m coming down from the press so will work to keep my knuckles in place. NFT – DB rows were 25#, then 30 then 35#; half kneeling DB press 20, 20 then attempted 25# but went all off to the side after 6; L sit 20 secs with bent knees (LZ sit), then really bent knees then really mostly tuck on the 3rd round.
Monday’s programming was perfect since I’ve been under the weather and needed some sub max and NFT work
SWU1: x3
Press: 85x8x3
SDL: 185x8x3
5RNFT:
BO rows: 50
Split press: 25
L-tuck :30 unbroken x5
Then Charlie was finishing up her training so I used it as a bit of a cool down.
6:00 EMOM
A: 5 strict HSPU
B: 10 box jumps 20″
10:00 NFRs
Row 150m
10 sit-ups
5 push-ups
Huh. I just realized we did this as an emom which kind of explains why I had trouble with that third set. I was supposed to rest a full minute between sets. Obviously I’m dumb for just going with it 🙄
Easing back in after a week of feeling under the weather.
Yesterday.
A) 3 sets, easy pace
10 cal AB
2 wall walks
3 chin-ups
10 hollow rocks
B1) Back Squat
3, 3, 3, 3; build; keep it on the lighter side and focus on speed; rest 90 sec
185/205/210/215
B2) Push Press
3, 3, 3, 3; rest 90 sec
105/110/115/120 x 1/117.5.
C) AMRAP in 10 min – 85% effort
5 KB Snatch, L – 16kg
5 KB Snatch, R
130m run
8 push-ups
5 Rounds… I really don’t like KB snatches. Will be glad to not see them again after this weekend! My forearms are bruised today!!
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Today.
A1) Deadlift
3, 3, 3, 3, 3; focus on good position and speed; rest 90 sec
225, 235, 245, 255, 265
A2) Close Grip Bench Press
3, 3, 3, 3, 3; rest 90 sec
115, 125, 130, 135, 140
B1) HSPU (strict)
3 x 3-4; scale ROM as needed; rest 1 min
Omg I can’t do these at all anymore! Waaaah! Had to use abmat plus metal 10# plate and even 2 abmats to get the last rep. I think I was going too slowly on the down part too but wow this was surprisingly bad. I need to go back to AG Strength!!!!
B2) Box jump
3 x 10, 20″; rest 1 min
C)10 min, 85% effort
150m row
10 sit-ups
5 push-ups
7 Rounds. Possibly about 78% effort lol.
Thanks DO for spotting and keeping me company through this last bit.
ALSO! I just want to say that if you don’t have pull-ups yet and want to work on them I HIGHLY recommend the beginner’s program above. It really works- a few years ago there was a gang of us who used to stay after 8am class and do this. We even made some awesome Pull-Up Club t-shirts. And yes, we all got our first pull-ups because of this program. This stuff is so much easier to stick to when you have some friends with the same goals.
You’re prob sick from letting the dude above you sneak in your programming
Short circuit today!
Plug in(2rounds)
6 alt Turkish getups #26 kb
10 db high pulls (15# then 20#)
10 db bench press #35
3 wall walks
tried to focus on form here. Especially with the db bench press! Felt a little more stable when I wasn’t worried about the weight being used and focusing on the tempo!
Metcon: 5 rds :40 work, :20 rest = 25minutes of burning lungs
-box jumps (30″)
-row (pulling at 1:55 consistently)
-v-ups/ situps(12/10)
-sled sprints (these are what crushed me. No weight just moving the fastest and best I could)
-goblet squats (#35 kb…ouch just ouch)
This was a hard short circuit. Hopefully its that I’m getting better and able to push myself more rather than me thinking its that I’m getting slower!
Before Short circuit
Gymnastic conditioning
12 strict HSPU
1:00 rest
9 Strict HSPU
:45 rest
6 strict HSPU
:30 rest
6 strict hasp
:15 rest
3 strict HSPU
I did these to one abmat. I was surprised/pumped that I was able to maintain the entire time. I think on the second round of 6, I hit a few no reps because I don’t think I truly touch my head to the mat but still, I’m getting better with these and that makes me happy!
Lots of talk about Flex on the Beach. I’m really excited about this!! Can’t wait to see everyone there Saturday!
Wednesday 6:30
HBBS: 110 8×3. Last set kind of forgot about tempo for some reps. Will go up #5 only.
83# Thruster
1 muscle up attempt/3 chest to rings
Good advice from whit about maintaining hollow position.
Couldn’t imagine doing 60 db snatches x2 tonight. Sorry, AG!
Went into a long weekend feeling great, came out 4 days later feeling like a potato (Karina, it’s the perfect description). Holy carbs and booze it was too much. Anyways.
Strength cycle make up
LBBS: 147.5x5x3
Bench: 92.5x5x3
DL: 195×3
Getting heavy – stronger than this point last cycle and isn’t that the point! Nice sharing the bar with Cam & Francesca.
7:30pm with KHarpz… took 48 hours off after Holleyman on Sunday.
Presses at 85# moved well. Will go up next week.
Sumo DL at 225# were grippy, but the actual pulling felt fine.
Got through 4 rounds of NFT work. L-sits are hard.
Wednesday:
Squats at 165
Thrusters at 103
Strict c2b with orange band
New cycle. I’ll try to start posting some stuffz hur.
Tuesday is the new Monday
Panini Presses – 1 set @ 95, 2 sets @ 85. Left arm nearly gave out on the last rep on 95 because I guess that arm doesn’t like be a winner. Right arm is Stefan Curry and the left arm is Lebron-bron. Come at me haters. Dropped to 85 and was fine for the rest.
Sumo DL I feel I started too low because my third set was still moving too well, but I did just power up on my seltzer right before the last set. *Note to self* Try without seltzer to see if it has any effect.
NFT work was interesting. We do a lot of stuff like that at short circuit, so I felt like I could have done that stuff all day.