Everyone does pull-ups in one way or another nowadays, whether they are strict, banded, kipping, jumping, or some other acrobatic variation that involves multiple pieces of inventive manufacturing. The question, then, is not whether or not you are training pull-ups, but rather are you training pull-ups correctly. There are many factors to consider, such as flexibility, volume vs. intensity, and advanced variations, so read on for more details.

Balance Is Key: Prep Strength AND Flexibility

A common theme in Gymnastic Strength Training^TM is training for both strength and flexibility. Before we even discuss pull-ups, we are going to make sure that your lats are mobile and not chronically tight. For instance, if you can knock out several pull-ups with ease but cannot comfortably straighten your elbows or hold your arms overhead, then you are an injury waiting to happen. Strong lats and biceps, two of the biggest muscles involved in pull-ups, are often tight in adults who do not spend enough time stretching.

Note how all that is needed is a bar about hip height so that you can use your bodyweight to help release the excess tension in your lats and torso. Remember, if you have pain or range of motion issues in your elbow or shoulder, then training pull-ups without properly addressing your mobility first is like pouring fuel onto the fire. In that case, the question is not if you will get injured, but rather when you will get injured. Train smarter, and stretch your lats.

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First Things First: How to Get One

Now that you have adequately taken care of your flexibility, we can also start discussing your pull-up strength. Keep in mind that a large amount of physical preparation for pull-ups takes place when you dedicate the necessary time to master ring rows. Without ring rows, there is no advanced pulling or rope climb work down the road. Once you are ready, one of the best drills to start building the muscular strength and connective tissue integrity for pull-ups is a bent-arm chin hang.

The simplicity of this exercise does not make performing it, easy: this bent-arm chin hang will humble you quickly. Grip the bar with an underhand grip, then pull or jump yourself up so that your chin is clearly up above the bar. There should be no straining of the neck in this position to artificially elevate your chin above the bar. Remember, Choose the Path of Most Resistance when you are in the gym training to get stronger. Lock into this top position, hold, and spend some time accumulating volume at a slightly lower intensity.

Once you have mastered bent-arm chin hangs, your body will have the necessary strength to properly train pull-ups. While you already have experience with the top position, make sure that you start all the way at the bottom of a dead hang before you initiate any pulling motion. The first movement to take place should be scapular depression, or a pulling down of the shoulders. From here smoothly transition into bending your elbows until you find yourself fully above the bar similar to before (this time with an overhand grip). Pause briefly, then lower slowly with control until you are back in the bottom dead hang position. Repeat for the desired amount of sets and reps, and as always, to get stronger, increase sets and reps as you progress.

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Where Can I Go From Here?

What does advanced pull-up work look like? Most of the fitness world just says to add weight, but this misses out on a whole world of potential benefits from more complex pulling work. For instance, there are L Pull-ups and Bulgarian L Pull-ups just to name a few sweet skills you’ll soon be ready for. Each advanced progression carries with it particular benefits to core strength, shoulder range of motion, and rotator cuff strength, all things which you do not necessarily get from solely training weighted pull-ups. And if you are a super stud and have all your pull-ups mastered, then there is a whole realm of Rope Climbs for you to conquer, of course.

GymnasticBodies pull-up progressions will guide you towards mastery of basic pulling, excellent lat mobility, and even legless rope climbs; not to mention a stellar show-worthy upper body.