How to Get Your First Pull-Up
Day 1
Warm-up:
- 10 scapular pull-ups with a pause in each. Focus on quality reps. Do not go unbroken if form would be sacrificed.
3x5 Pull-Up Negatives:
- stand on a tall box and step off the side so that you can start at the top of the pull-up.
- Control the descent as much as possible in each rep.
- If you are unable to control the descent, use a band.
- Add weight once you are able to do so while still maintaining a controlled descent.
Day 2
Warm-up:
- 10 scapular pull-ups with a pause in each. Focus on quality reps. Do not go unbroken if form would be sacrificed.
3x5 One-Leg Box Pull-Ups:
- Place a box under the pull-up bar.
- Stand at the top of the box with one leg and keep the other off to the side.
- Hang from the pull-up bar with arms extended. (this is your start position)
- Perform a set of 5 pull-ups using the least amount of assistance as possible from the leg.
Day 3
Warm-up:
- 10 scapular pull-ups with a pause in each. Focus on quality reps. Do not go unbroken if form would be sacrificed.
3x5 Low Bar Kneeling Pull-Ups:
- Place a low pull up bar that when on tall knees your arms up, it hits you a few inches below your wrist.
- Start with extended arms and hips just ahead of the bar (so your knees will be bent and you’ll be partially sitting back on your heels).
- Using as little help from your legs as possible, perform5 pull-ups.
- Control the descent with each one.
General Guidelines:
Complete days 1, 2 and 3 in order, with a minimum of one day off between. If you take a CrossFit class that has pull-ups programmed, consider that class to be a day of pull-up work. So do not do the pull-up progression that day. Instead, resume where you left off on your next day of pull-up training.
Example:
Monday - Day 1
Wednesday - Day 2
Friday - lots of pull-ups in the WOD
Following Monday - Day 3
Stick to the plan and you’ll have success! You just have to keep with it. It only takes a couple extra minutes before or after class. If you want it, work for it. Consistency is key. You can do it!!!
-Credit: Christi Novak, Mayhem Affiliate
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