Pull up progressions

(Vladaar Malane) #1

Can’t do a pull up yet? No worries, here are some progressions for building up the lats, biceps, and scapula muscles involved in it.

Vertical Pull ups

Horizontal Pull ups

Jackknife Pull ups

Half pull ups

Full pull ups

(Katie the Quiche Scoffing Stick Ninja ) #2

Hey, thank you so much for posting these.
I am attempting pull ups in crossfit and man I suck, I have no upper body strength. I can do one with a band of the thickest kind. Appreciated.

(Vladaar Malane) #3


I love Cross fit, I watched the cross fit games on espn anytime I see them. However, I would caution against speed that sacrifices good form.

I think they increase likelihood of injury when they start kipping with their legs and such to get repetitions when your body is not ready for them without the boost of momentum. I used to do kipping for pull ups when I was in the Marines too, but now as I’m older I try to stay with strict dead hang good form. Anyway, here’s another take on Crossfit that isn’t hating on Crossfit, but just goes along with what I’m saying.