Are you struggling to improve with pull ups?
Have you got stuck on a certain number of reps or a certain level of assistance? It’s very common but most people don’t know how to get past this plateau.
Using static holds and pauses is a very effective way to build strength in bodyweight exercises. Most people simply don’t realise how great this method is, so it is very under-used.
In this video we take you through the progressions you can use – from fairly easy to pretty tough! – to keep challenging your body and get stronger at pull ups.
Progressions to get stronger at pull ups
Ring rows – hold at top for 5 seconds
3-position pull up holds – hold at top for 5 seconds, hold at 90 degrees (halfway) for 5 seconds, hold at bottom (hang position) for 5 seconds
Can be done with a resistance band for assistance.
L-sit holds – 5 seconds in the 3 positions
False grip holds – using a false grip on a bar or rings in order to progress to a muscle up (note in the photo below, Hassan is using a false grip on the bar)
Pull up L-sit hang competition! Who can hold on the longest?