Are you struggling to do your first pull-up ever, or improve your current best for reps? You might be struggling to do pull-ups as you probably aren’t doing exercises that are the most effective for helping you achieve your goal, and you probably aren’t being mindful of form. Both matter!
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To note, in terms of your leg position, you have several options. You can keep your legs fully extended, feet side by side and plantarflexed (pointing away from you), or legs fully extended and feet crossed one over the other. When you are first learning how to do pull-ups, I recommend crossing one foot over the other as this makes it easier to keep your lower body in a more stable position. If you do not have the option of fully extending your legs, you can bend your knees and keep your feet behind you, or if you want to target more core muscles, you can bend your knees and keep your knees and feet in front of your torso.
#1) Concentric Hang
This exercise teaches you how to perform the top component of the pull-up.
Coaching Tips:
- Stand on a bench or box so your chin is already at (or close to) the height of the bar, or if you are already able to, you can jump from the floor and pull yourself up the rest of the way.
- Set your grip so your palms are facing away from you (pronated), and are slightly greater than shoulder width apart. You can also use a neutral grip where your palms are facing one another. Use a grip (and width) that works and feels best for you.
- When you are in the top position (or as you are jumping up if you are required to jump), set your body position as quickly as you can. Your body should be in a relatively straight line from your head to feet (or in a slight hollow body position). Your head, torso and hips should be in a stacked position.
- You may cross one foot over the other, or you may keep your feet side by side. I find when people are newer to pull-ups, crossing one foot over the other makes learning the exercise easier as it helps them keep their lower body in a more rigid and stable position. If you do not have the option of fully extending your legs, keep your knees bent/feet behind you, cross one foot over the other, and contract your glutes and hamstrings.
- As you are jumping, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), extend your knees, and contract your glutes and quadriceps.
- Get to the top position by using the muscles in your mid and upper back, and draw each shoulder blade in towards your spine and down towards the opposite hip (retract, depress, and downwardly rotate), and drive your elbows in towards your sides and down towards the floor.
- In the top position, your elbows should remain at approximately a 45 degree angle with your torso. Do not allow your elbows to flare out.
- Hold for the target amount of time.
- For the duration of the exercise, do not allow your shoulders to elevate towards your ears, or roll forward.
- For the duration of the exercise, maintain the pull-up specific body positioning. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and contract your glutes and quadriceps.
- In terms of breathing, do what works and feels best for you.
#2) Eccentric-Only Pull-Ups
This exercise teaches you how to perform the lowering component of the pull-up.
Coaching Tips:
- Stand on a bench or box so your chin is already at (or close to) the height of the bar, or if you are already able to, you can jump from the floor and pull yourself up the rest of the way.
- Set your grip so your palms are facing away from you (pronated), and are slightly greater than shoulder width apart. You can also use a neutral grip where your palms are facing one another. Use a grip (and width) that works and feels best for you.
- When you are in the top position (or as you are jumping up if you are required to jump), set your body position as quickly as you can. Your body should be in a relatively straight line from your head to feet (or in a slight hollow body position). Your head, torso and hips should be in a stacked position.
- You may cross one foot over the other, or you may keep your feet side by side. I find when people are newer to pull-ups, crossing one foot over the other makes learning the exercise easier as it helps them keep their lower body in a more rigid and stable position. If you do not have the option of fully extending your legs, keep your knees bent/feet behind you, cross one foot over the other, and contract your glutes and hamstrings.
- As you are jumping, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), extend your knees, and contract your glutes and quadriceps.
- Get to the top position by using the muscles in your mid and upper back, and draw each shoulder blade in towards your spine and down towards the opposite hip (retract, depress, and downwardly rotate), and drive your elbows in towards your sides and down towards the floor.
- In the top position, your elbows should remain at approximately a 45 degree angle with your torso. Do not allow your elbows to flare out.
- Now, take 3-5 seconds and lower to the starting position with control.
- When you are lowering your shoulder blades should perform the opposite movements and should spread apart and move away from the spine, and away from the opposite hip (protract, elevate, and upwardly rotate).
- Do not keep your shoulder blades pinned. Lower in a single fluid movement. The lowering shouldn’t be jerky.
- For the duration of the exercise, do not allow your shoulders to excessively elevate towards your ears, or roll forward.
- For the duration of the exercise, maintain the pull-up specific body positioning. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and contract your glutes and quadriceps.
- In terms of breathing, do what works and feels best for you.
#3) Scapula Pull-Ups
This exercise teaches you how to use your shoulder blades properly during pull-ups. When many people perform pull-ups they overuse their arms, and do not use the muscles in their mid and upper back. Many people also keep their shoulder blades pinned, and fail to control the movement of their shoulder blades. This will negatively impact performance.
Coaching Tips:
- Set your grip so your palms are facing away from you (pronated), and are slightly greater than shoulder width apart. You can also use a neutral grip where your palms are facing one another. Use a grip (and width) that works and feels best for you.
- Your body should be in a relatively straight line from your head to feet (or in a slight hollow body position). Your head, torso and hips should be in a stacked position.
- You may cross one foot over the other, or you may keep your feet side by side. I find when people are newer to pull-ups, crossing one foot over the other makes learning the exercise easier as it helps them keep their lower body in a more rigid and stable position. If you do not have the option of fully extending your legs, keep your knees bent/feet behind you, cross one foot over the other, and contract your glutes and hamstrings.
- Before you go, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), extend your knees, and contract your glutes and quadriceps.
- Initiate the movement by using the muscles in your mid and upper back, and draw each shoulder blade in towards your spine and down towards the opposite hip (retract, depress, and downwardly rotate). When you do your body should elevate a slight amount.
- Do not allow your elbows to bend/”pull.”
- Hold for a count in the top position, then lower to the starting position with control.
- When you are lowering your shoulder blades should perform the opposite movements and should spread apart and move away from the spine, and away from the opposite hip (protract, elevate, and upwardly rotate).
- Do not keep your shoulder blades pinned. Lower in a single fluid movement. The lowering shouldn’t be jerky.
- For the duration of the exercise, do not allow your shoulders to excessively elevate towards your ears, or roll forward.
- For the duration of the exercise, maintain the pull-up specific body positioning. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and contract your glutes and quadriceps.
- In terms of breathing, do what works and feels best for you.
#4) Tall Kneeling Roller Serratus Slides + Band Resistance
This exercise strengthens the serratus, and improves shoulder and scapular controlled mobility.
Coaching Tips:
- Get into a tall kneeling position, and so your body is relatively close to a wall. Your head, torso, and hips should be in a stacked position.
- Place your wrists on a roller. In the starting position, the roller should be roughly chest height.
- While keeping your forearms in an ”11 o’clock” position (vertical and parallel), and while pressing into the roller, lightly press your wrists out against the band. Maintain this forearm position for the duration of the exercise, and do not allow the band to lose resistance.
- At the beginning of each rep, press your body away from the roller. When you do you should feel your shoulder blades protract (spread apart and move away from your spine, and around your ribcage).
- Now slide the roller up the wall, and to a range where you are able to maintain proper form.
- Do not move the roller up the wall by hyperextending your lower back and flaring your ribcage, or excessively shrugging your shoulders (a slight amount of shrugging is ok).
- Do not keep your shoulder blades pinned. They are meant to move and should protract, elevate, and upwardly rotate (spread apart and move away from your spine, around your ribcage, and away from your opposite hip) as you extend your arms and slide the roller up the wall.
- Once you hit your end range (a range where you are able to maintain proper form), perform the reverse movements and return the roller to the starting position.
- When you return to the starting position pause and do a proper reset.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
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#5) Body Saws
This exercise strengthens the serratus, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability/helps you be able to maintain the pull-up specific body positioning, and tension. You may use slider pads, towels, etc.
Coaching Tips:
- Place each foot on a slider pad/towel.
- Get into a plank position from your forearms and feet. Set your body so it is in a straight line from the top/back of your head to heels.
- Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between. The farther apart your feet are, the more stable your base will be.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.
- Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.
- Use the muscles in your shoulders and around your shoulder blades and press your body backwards. Do not keep your shoulder blades pinned. They are meant to move and should protract and upwardly rotate (spread apart and move away from your spine, around your ribcage, and away from your opposite hip).
- Once you hit your end range (a range where you are able to maintain proper form), perform the reverse movements and pull your body forward, and return to the starting position.
- For the duration of the exercise, press your body away from the floor and protract your shoulder blades (spread them apart and move them away from your spine, and around your ribcage). Do not mindlessly hang out.
- For the duration of the exercise, aside from your upper body, the rest of your body should remain in a fixed position.
- For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
#6) Tall Kneeling Single Arm Bottoms-Up Kettlebell Presses
This exercise improves upper body strength, shoulder and scapular controlled mobility, lumbo-pelvic stability, and grip strength.
Coaching Tips:
- Get into a tall kneeling position. Your head, torso and hips should be in a stacked position.
- Grab onto a kettlebell by the horn, and so it’s in a bottoms-up position.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace), and squeeze your glutes.
- Now press the kettlebell overhead. Do not move the weight overhead by hyperextending your lower back and flaring your ribcage, excessively shrugging your shoulders, or leaning to the side.
- In the top position, your arm should resemble close to a straight line, and your biceps should be in close proximity to your ear.
- Pause for a count and gain control. Now lower the kettlebell back down to the starting position.
- Do not keep your shoulder blade pinned. It is meant to move and should protract, elevate, and upwardly rotate (spread apart and move away from your spine, around your ribcage, and away from your opposite hip) as you perform the overhead presses.
- Gain a moment of control, then perform the reverse movements and return to the starting position.
- In the bottom position, your elbow should remain at approximately a 45-60 degree angle with your torso.
- When you return to the starting position pause and do a proper reset.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
#7) Hollow Body + Weight Lowering
This exercise improves lumbo-pelvic stability/helps you be able to maintain the pull-up specific body positioning, and tension. This exercise also improves shoulder and scapular controlled mobility.
Coaching Tips:
- Lie on the floor. Your head, torso, and hips should be in a stacked position.
- Lift up your legs so they are in a vertical position, fully extend your knees, point your feet away from you (plantarflex).
- Hold a weight plate (or dumbbell/kettlebell), and extend your arms so they are vertical, and the weight is over your chest.
- Now slowly lower your legs towards the floor, and to a range where you are able to maintain proper form.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core muscles (360 degree brace around your spine), and tuck your ribs towards your hips (close the space in your midsection/wrinkle the front of your shirt).
- While keeping your head, torso, and hips in a fixed position, and legs fully extended and feet plantarflexed, reach back and lower the weight behind you, and to a range where you are able to maintain proper form.
- Gain a moment of control, return your arm and the weight to the starting position.
- When you return to the starting position pause and do a proper reset.
- For the duration of the exercise, do not allow your shoulders to shrug.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to leave the floor.
- For the duration of the exercise, keep your core braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
- One key I like to look for is a wrinkled shirt. If your shirt remains wrinkled it likely means your body positioning is good, and that your breathing and bracing are good. If you lose your body positioning and arch your lower back and flare your ribs, the shirt often smooths out.
#8) Dead Bugs With Isometric Roller Press
Here is one of the most deceptively challenging dead bug variations that exists! This exercise improves lumbo-pelvic stability, and helps you be able to maintain the pull-up specific body positioning, and tension.
Coaching Tips:
- Lie on the floor. Your head, torso and hips should be in a stacked position.
- Press your hand and opposite thigh (just above your knee) into a roller. Maintain this pressure for the duration of the exercise.
- Fully extend your other leg and maintain this position for the duration of the exercise, or keep your knee bent at 90 degrees. For most individuals, I recommend starting out at 90 degrees.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and tuck your ribs towards your hips (close the space in your midsection/wrinkle the front of your shirt).
- Now contract your core muscles, steadily exhale through your mouth, slowly lower your leg and opposite arm towards the floor, and to a range where you are able to maintain proper form.
- When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to leave the floor.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
- One key I like to look for is a wrinkled shirt. If your shirt remains wrinkled it likely means your body positioning is good, and that your breathing and bracing are good. If you lose your body positioning and arch your lower back and flare your ribs, the shirt often smooths out.
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