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During quarantine, I set a goal: achieve my first pull-up. Coming from a strong fitness background, I was already in shape, but my upper body strength lagged behind my lower body. After researching, watching countless YouTube videos, and devising a plan, I put in the work. Seven weeks later, I went from three banded pull-ups to five unassisted pull-ups.
If you’re on a similar journey, here’s how you can do it too!
Step 1: Build Your Strength
Pull-ups require strong back and shoulder muscles, including your lats, traps, and delts. To develop these muscles, incorporate the following exercises into your routine:
*Pro Tip: If you have a high body fat percentage with low muscle mass, pull-ups will be more challenging. Consider a body recomposition approach (building muscle while reducing fat) to improve your strength-to-weight ratio.
Step 2: Train Pull-Up Progressions
Rather than jumping straight into strict pull-ups, progress through these movements:
*Coaching Tip: Instead of imagining pulling yourself up, think about pulling your elbows down to the floor. This cue engages the right muscles for an efficient pull-up!
Step 3: Stay Consistent & Practice!
The only foolproof way to achieve your first pull-up is consistent practice. I trained these movements daily and saw huge success, and I’ve helped several clients do the same!
Your Action Plan:
Stick with it, and soon enough, you’ll be crushing your first unassisted pull-up. Let’s get to work
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