Pull Up Variations

“I want to be able to do a Pull-up!”

Outside of “I want to loose weight” and “I want to get stronger.”

I can’t think of a more common goal among someone starting in the gym.

Pull-ups are simple and effective, after all you’re just pulling your body weight up above a bar…

This is that easier said that done moment.

I’m not so gullible to believe everyone can do a pull-up.

I’m confident enough to believe we all have the capability to do so.

But if you can’t do one now, what progression should you be using?

Most Globo gyms will have assisted pull-up machines, which are a great tool to begin developing athletes toward that first pull up.

For those that lack that equipment, athletes can find themselves confused for progression.

So what pull up modifications need to be applied?

What pull up variations can be used?

In fitness, just like life, you’ll find there are many alternatives paths to achieve your goal.  You simply have to find the one that works for you.

In our gym, I like to give athletes options for their pull up progression.

Banded Assisted Pull-ups

Banded Assisted Pull-ups, Negative Tempo

Inverted Rows

Inverted Rows – Negative Tempo

This is just a few of the variations we can apply to help someone achieve their first pull-up.

Over time we can remove bands, increase intensity, and ultimately look at how many pull-ups you can string together, rather than simply getting 1.

Happy Lifting

– Joe

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