No Pull-Up? Let’s Fix That
Are you struggling to get your first pull-up? We’ve got you.
While kipping pull-ups may look cool, strict work is definitely where it’s at to maximize building strength and aesthetics.
We like including both in our programming. Strict will always translate to more reps while kipping, but not necessarily the other way around. We like to think it’s good to have a well-rounded toolbox!
Strict Versus Kip
Kipping allows us to hit higher volume and more reps, as we obviously have the assistance of gravity and momentum. The key here is to make sure to keep the feet and knees together with the legs locked out.
Reversely, with strict pull-ups, we may not be able to tally as many reps. However, can add things like weight and tempo, and change our hand positioning to elicit different effects and recruit different muscles.
Working On Your First Pull-Up
Scapula Pull-Ups:
Foot-Assisted Pull-Ups:
Toe-Assisted Pull-Ups:
Rack Pull-Ups:
Pull-Up Negatives:
Strict Pull-Ups:
Improving Your Pull-Up Technique
For those with pull-ups, work on maintaining a hollow body position and focus on your form. That means squeezing your abs and butt while engaging your lats.
You can also consider adding weight, adding tempo, or playing with hand positioning by taking hands more narrow or wider.
Try hitting a 5×5 rep scheme 3 times a week, and mix it up every so often.
For example, try strict pull-ups one day, elevated ring rows the next, weighted chin-ups the next, etc.
How Paragon Can Help
All of our programs at Paragon cycle through different exercise periodization phases, including hypertrophy (building muscle), strength, and metabolic cycles. So as far as goals go, you might have more options than you think!
Our Paragon workouts are evidence-based and backed by science. You can choose to work out for 30, 45, 60, or 90 minutes per day. We have workouts for all goals and levels of lifting experience. As well as the option to still include things you love (whether that’s running, Olympic Lifting, or riding your Peloton).
