PROGRESSION OF PULL-UPS
Progression: From 0 pull ups to 1
STEP 1: PULLUP/CHIN UP PROGRESSION 1
In order to get a beginner to do one pull up, the personal trainer assists the client on the concentric or upward portion of the lift until the chin goes over the bar. The trainer can assist the client by lifting the client from the waist first, then both feet, and progress to one foot. From the top position, the client must lower themselves to the arms extended position in a minimum of 10 seconds, working towards a goal of a lowering time of 30 seconds. When the client can lower his or her body weight for three to four sets of 30 seconds, it’s time to move on to step 2.
STEP 2: PULLUP/CHIN UP PROGRESSION 2
The trainer lifts the client up for the concentric part of the movement and the client lowers their body eccentrically, pausing for 8 seconds at three different points during the descent. When they can do this for 3 to 4 sets, it’s time for step 3.
STEP 3: PULLUP/CHIN UP PROGRESSION 3
The trainer gives as little assistance as possible on the concentric portion, allowing the client to lift most of his or her own body weight. The client then lowers their body eccentrically in four seconds until they are at the bottom position with arms extended. When they can do 3 sets of single reps in this fashion, they are ready to do 1 pull up without assistance.
STEP 4: UNASSISTED SETS
Now you can do a pull-up. What’s next? It’s time to work your way up to doing multiple sets and reps.
In order to get stronger at doing pull-ups, a beginner should do one pull-up for repeated effort sets. Do one pull-up at a 3010 tempo, (lower your body in 3 seconds, don’t pause at the bottom, lift your body up in 1 second, don’t pause at the top) rest for ten seconds, and repeat the effort for 10 sets.
