Pull-Up
Quick Information
Category
Strength
Difficulty
Intermediate
Equipment
Pull-Up Bar
Primary muscle group
Latissimus Dorsi
Secondary muscle groups
Biceps Brachii, Rhomboids, Middle Trapezius, Forearms
Movement pattern
Vertical Pull
Training goal
Maximal Strength
Sport
General Athletic Development, Tactical / Military
Overview
Purpose. Build vertical pulling strength and upper-back size.
How it fits the system. An intermediate-level vertical pull entry in the Strength section, programmed to develop maximal strength. Related work in the library: Towel Pull-Up and Dead Hang.
Primary muscles
Latissimus Dorsi
Secondary muscles
Biceps Brachii, Rhomboids, Middle Trapezius, Forearms
Movement pattern
Vertical Pull
Equipment
Pull-Up Bar
Difficulty
Intermediate
How to Perform
- Take a pronated grip slightly wider than shoulder width.
- Hang with the arms straight and the shoulder blades set down.
- Initiate by pulling the shoulder blades down and back.
- Drive the elbows towards the ribs and pull the chest to the bar.
- Clear the chin above the bar without shrugging.
- Lower under control to a full hang.
Coaching Cues
- Start the pull with the shoulder blades, not the arms.
- Keep the ribs down so the body does not swing.
- Take a full hang at the bottom of every rep.
Common Mistakes
- Kipping or swinging to complete reps.
- Stopping short of full extension at the bottom.
- Craning the neck to get the chin over the bar.
Progressions & Regressions
Progressions
Add load with a dip belt, or slow the eccentric.
Regressions
Band-assisted pull-ups or inverted rows.
When to Use It
When to use
As a main vertical pull in any programme.
When not to use
With elbow or shoulder pain in a full hang.
Programming
4 sets of 4 to 10 reps.
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