Want to Master Pull-ups? Here’s Your Step-by-Step Guide
Can’t do a pull-up yet? Don’t sweat it – you’re not alone. Getting your first strict pull-up is a huge milestone, and once you nail that, a whole world of kipping and butterfly pull-ups opens up. Let’s break down how to get there.
Step 1: Build that Base
Start with dead hangs from the bar. Aim for 30-45 seconds. This isn’t just about grip strength – it’s teaching your shoulders proper positioning and building that mind-muscle connection. Pro tip: squeeze your lats like you’re trying to put your shoulder blades in your back pockets.
Step 2: Master Negative Pull-ups
Jump to the top position of a pull-up and slowly lower yourself down. Count to 5 on the way down. These are your new best friend. Do 3 sets of 5 negatives, 2-3 times a week.
Step 3: Ring Rows
These bad boys are perfect for building pulling strength. Start more vertical (easier) and gradually work your way to horizontal (harder). Keep your core tight and pull your chest to the rings. Think about initiating the movement from your shoulder blades and driving your elbows back, not just pulling down.
Step 4: Band-Assisted Pull-ups
Loop a resistance band horizontally across the “J-hooks” in a rig (our preferred method at CFRS) or vertically around the bar and put your foot or knee in it. Choose a band that lets you do 5-8 clean reps. Focus on keeping tension throughout the movement – no saggy shoulders! As you get stronger, use lighter bands.
Step 5: Strict Pull-ups
Time to ditch the training wheels! Your first unassisted pull-up might not be pretty, but who cares? You did it! Build up to 3-5 strict pull-ups before moving on to kipping.
Step 6: Hollow & Arch Position
Now we’re getting into kipping territory. Master these positions on the ground first. Think Superman (arch) to banana (hollow). These are the foundations of all gymnastic movements in CrossFit.
Step 7: Kipping Pull-ups
Start with the basic swing – hollow to arch – while hanging from the bar. Once you’ve got the rhythm, add the pull. The key is timing: pull when your feet swing back, push away from the bar when they swing forward.
Step 8: Butterfly Pull-ups
The final boss! Start slow, focusing on the circular motion of your shoulders. It’s like drawing tiny circles with your shoulders while keeping your core tight. Don’t rush this progression – your shoulders will thank you.
Bonus Strength Work:
– Lat pull-downs: Heavy sets of 8-10 reps
– Dumbbell rows: 3 sets of 12-15 each side
– Face pulls: Essential for shoulder health, 3 sets of 15-20
– Scap pull-ups: 5 sets of 8-10 throughout the day
Remember, this isn’t a race. Some people might get their first pull-up in a few weeks, while others might take months. That’s totally fine! Keep showing up, stay consistent with your accessory work, and trust the process.
Now get off your phone and go hang from that bar! Your first pull-up isn’t going to do itself.
Coach JKH CrossFit Rising Sun East Nashville
