Progressions are listed in order of difficulty. Athletes should begin with Progression 1. Once the required work can be completed, move to the next progression. Static and dynamic movements may be trained simultaneously within a progression. For example, Hanging and Ring Rows may be trained at the same time.
Pulling strength should be paired with Pressing in order to maintain balance around the shoulder. In addition, we recommend performing shoulder prehab movements which develop muscles around the rotator cuff. See the Mobility and Joint Prep section of Movement Library.
Progressions - Pull-up
Progression 1 - Passive Hang
Points of Performance
- Arms straight, shoulders relaxed and elevated.
- Use as little tension as possible to remain on the bar.
Required Work: 3 x 60 seconds
Progression 2 - Active Hang
Points of Performance
- Elbows straight, shoulders depressed as much as possible.
- Lower body relaxed and rib cage vertical.
Required Work: 3 x 60 seconds
Progression 3 - Ring Rows
Points of Performance
- Rings contact chest at the top.
- Difficulty: vertical body is easier, horizontal body is harder.
Required Work: 3 x 10 reps
Progression 4 - Banded Chin Hold
Points of Performance
- Band may be foot or knee supported.
- Shoulders depressed and retracted.
Required Work: 3 x 30 seconds
Progression 5 - Supinated Chin Hold
Points of Performance
- Aim to contact chest to the bar.
- Shoulders depressed and retracted.
Required Work: 3 x 30 seconds
Progression 6 - 3-Position Chin Hold
Points of Performance
- Hold each position for 10 seconds.
- Hang fully before dropping.
Required Work: 3 x 10 sec/position
Progression 7 - Chin-Up Negative
Points of Performance
- Lower with the same speed through the entire range of motion.
- Hang fully before dropping off the bar.
Required Work: 3 x 30 seconds
Progression 8 - Pull-Up Negative
Points of Performance
- Shoulders depressed and retracted at the top.
- Hang fully at the bottom.
Required Work: 3 x 30 seconds
Progression 9 - Chin-Up
Points of Performance
- Grip supinated, begin in a hang.
- Aim to contact chest to the bar at top.
Required Work: 5 x 5 reps
Progression 10 - Ring Pull-Up
Points of Performance
- Aim to contact chest to rings at top.
Required Work: 5 x 5 reps
Progression 11 - Pull-Up
Points of Performance
- To intiate pull, depress and retract shoulders.
- Aim to pull as low as possible.
Required Work: 5 x 5 reps
Progressions - L Pull-Up
Progression 1 - Tuck L-Hang
Points of Performance
- Active hang.
- Legs bent, thighs parallel to ground.
Required Work: 3 x 30 seconds
Progression 2 - Tuck L Chin-Up
Points of Performance
- Passive hang at the bottom.
- Keep thighs parallel to ground while pulling.
Required Work: 5 x 5 reps
Progression 3 - 1/2 Tuck L-Hang
Points of Performance
- One leg bent, one leg straight.
- Body should remain static.
Required Work: 3 x 30 seconds
Progression 4 - 1/2 Tuck L Chin-Up
Points of Performance
- Aim to keep extended leg completely straight.
Required Work: 5 x 5 reps
Progression 5 - L-Hang
Points of Performance
- Both legs straight, body static.
Required Work: 3 x 30 seconds
Progression 6 - L Chin-Up
Points of Performance
- Legs remain striaght and parallel to ground throughout pull-up.
Required Work: 5 x 5 reps
Progression 7 - L Pull-Up
Points of Performance
- Hands pronated. Legs straight, and parallel to ground throughout pull.
Required Work: 5 x 5 reps