Pull Up Scales & Progression

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No Pull-up? Not a problem for @paragonperformancetraining

While kipping pull-ups may look cool, strict work is definitely where it’s at to maximize building strength & maximize aesthetics.

We like including both in our programming. Strict will always translate to more reps while kipping, but not necessarily the other way around. But good to have a well-rounded toolbox 👑

Kipping allows us to hit higher volume and more reps, we obviously have the assist of gravity and momentum. make sure to keep feet and knees together with legs locked out.

Reversely with strict, we may not be able to net as many reps, but can add things like weight, tempo, and change hand positioning to elicit different effects and recruit different muscles.

For those without a pull-up, we love using a barbell on a rig. Sit toenails on floor, butt on top of heels, barbell set high enough that arms can be locked out overhead and just barely reach bar. Set shoulder blades down and back, use toes as a spot as needed, and pull bar to the chest with control. Really concentrate on recruiting and engaging the lats and ascending/descending with control. Consider a 3 second tempo up, 2 second hold at top, 3 second descend down and play with bar height to increase or decrease difficulty as needed.

For those with pull-ups, maintain a hollow body position (squeeze abs, butt, engage and recruit lats) and consider adding weight, adding tempo, or playing with hand positioning by taking hands more narrow or more wide.

Elevated ring rows can also be a potent tool. Manipulate box height or add weight to change stimulus as well. Don’t be afraid to video yourself to make sure body stays tight, rather than leading with hips and leaving the pull for last. Engage and recruit the lats.

Want to improve pull-ups or work towards your first rep? Try hitting a 5×5 rep scheme 3x a week. Mix it up. Ex: Strict pull-ups one day, elevated ring rows the next, weighted chin-ups the next