How to do more pullups—or nail your first. Why it matters: Pullups are a uniquely good exercise for health, performance, and longevity. Being able to do just one pullup (or working towards your first!) offsets many of the problems brought on by our modern environment.
I’d love to see a post like this on rucking! Weights, workout plans etc... I’m not a pull up guy but this is interesting. I’d love a pair of those grips but will more likely hang TRX straps from a beam in my basement.
How important is it to get your chin above your hands at the top of a pull-up? I am primarily asking because the pull-up bar referenced in the article seems to hang quite close to the door frame and I would be worried about smashing my face into the frame if I were able to get my chin above my hands.
To really own a pull up or chin up, the athlete should pull to the middle of their neck at minimum. Ideally, full range of motion means touching the chest at the collar bone or below.
Hey! Would you please share the citation for the Canadian study cited in "2. Pullups prove you’re strong for your weight—a key to not breaking Rule 2"? the link leads to a google doc page
Hey! Would you please share the citation for the Canadian study cited in "2. Pullups prove you’re strong for your weight—a key to not breaking Rule 2"? the link leads to a google doc page
I put myself in the hospital with Rhabdo for 3 days by doing 100 pull-ups. I got really lucky that I took myself to the hospital when I pissed pepsi. Don't listen to the endurance part of your brain, listen to the part that says "this hurts, stop".
Nice write up! I’m a student of Pavel’s and am a big fan of wife-grip “bodybuilder” pull ups for those who develop medial epicondylitis.
They put the forearm in a vertical position that alleviates the torqued tension of closer grip pull ups and chin ups.
I’d also like to mention the effectiveness of scapular pull ups for owning one’s first pull up or advancing to weighted pull ups.
The standard we follow at StrongFirst is a half bodyweight pull up: ie; I’m 167 lbs and my half bodyweight load is a 40kg kettlebell.
My maximum weighted pull up is around an additional 120lbs. This is done through high rep pull ups, low rep weighted pull ups, and plenty of ladder variations with bodyweight and added load.
I’d love to see a post like this on rucking! Weights, workout plans etc... I’m not a pull up guy but this is interesting. I’d love a pair of those grips but will more likely hang TRX straps from a beam in my basement.
I did one similar about a year ago. It should be somewhere in the archives.
How important is it to get your chin above your hands at the top of a pull-up? I am primarily asking because the pull-up bar referenced in the article seems to hang quite close to the door frame and I would be worried about smashing my face into the frame if I were able to get my chin above my hands.
To really own a pull up or chin up, the athlete should pull to the middle of their neck at minimum. Ideally, full range of motion means touching the chest at the collar bone or below.
Just got my rings hung yesterday so I can do pull ups (and more) at home. Perfect timing!
Excellent! Enjoy!
Hey! Would you please share the citation for the Canadian study cited in "2. Pullups prove you’re strong for your weight—a key to not breaking Rule 2"? the link leads to a google doc page
Hey! Would you please share the citation for the Canadian study cited in "2. Pullups prove you’re strong for your weight—a key to not breaking Rule 2"? the link leads to a google doc page
I put myself in the hospital with Rhabdo for 3 days by doing 100 pull-ups. I got really lucky that I took myself to the hospital when I pissed pepsi. Don't listen to the endurance part of your brain, listen to the part that says "this hurts, stop".
Hi Michael - been doing hangs and there’re bothering my shoulder I think because I have tight pecs. Any stretches you’d recommend? Thank you, Simon
Scotchbright pads have two sides - a sponge side and a Scotchbright side. Which side faces your hand, and which side faces the bar?
Nice write up! I’m a student of Pavel’s and am a big fan of wife-grip “bodybuilder” pull ups for those who develop medial epicondylitis.
They put the forearm in a vertical position that alleviates the torqued tension of closer grip pull ups and chin ups.
I’d also like to mention the effectiveness of scapular pull ups for owning one’s first pull up or advancing to weighted pull ups.
The standard we follow at StrongFirst is a half bodyweight pull up: ie; I’m 167 lbs and my half bodyweight load is a 40kg kettlebell.
My maximum weighted pull up is around an additional 120lbs. This is done through high rep pull ups, low rep weighted pull ups, and plenty of ladder variations with bodyweight and added load.
Thanks for your perspective, John! Great info about grips and variations that help.