"The only place where success comes before work is in the dictionary." – Vidal Sassoon

Pull-ups are one of the best upper-body exercises you can do, but they’re also one of the most challenging. But it's vital to be able to hang from most of the rigs if you're an obstacle course racer. Whether you're struggling to get your first rep or looking to improve your form and efficiency, this guide will help you master the pull-up.

Now you might be thinking, "I can't do one but I want to! Where do I start?" Well, you start with moving more horizontal and doing different exercises for the same muscle groups.

Examples here are:

• Lat pull downs

• Seated rows

• Bent over rows

The lat pull down is probably the most likely to help if you are just starting out, because it's the same movement as a pullup, but instead of pulling yourself up, you are just pulling the weight down. Duh.

If you still don't feel confident to get on the bar just yet, but lat pull downs are boring and easy, then you need to move a bit more horizontal instead of vertical. What does that mean? It means doing things like this:

• Reverse pullups

• Jackknife pullups

Once you do get on the bar, here's a few extra tips to make progress faster!

1. Think about bending the bar. This will automatically turn on your lats, which is the biggest prime mover of the pullup. Even during the early weeks!

2. Keep your core and legs tight! Makes sure there is no wasted energy. 

3. Explode upwards using the first two tips!

Step 1: Master the Basics

Before attempting a full pull-up, build foundational strength with these exercises:

• Dead Hangs: Hang from a pull-up bar for 20-30 seconds to develop grip strength.

• Scapular Pulls: While hanging, pull your shoulder blades down and back without bending your elbows.

• Negative Pull-Ups: Jump up to the top position and lower yourself as slowly as possible.

• Assisted Pull-Ups: Use a resistance band or an assisted pull-up machine to gradually build strength.

Step 2: Perfect Your Form

When you're ready to attempt a full pull-up, follow these cues:

1. Grip the Bar: Hands should be shoulder-width apart, palms facing away (pronated grip).

2. Engage Your Core: Squeeze your glutes and brace your core to prevent swinging.

3. Pull With Your Lats: Initiate the movement by driving your elbows down and back.

4. Chin Over the Bar: Pull yourself up until your chin clears the bar.

5. Lower With Control: Slowly extend your arms back to the starting position.

Step 3: Progress and Increase Reps

Once you can do one solid pull-up, increase your reps with these strategies:

• Grease the Groove: Perform multiple sets of 1-3 reps throughout the day without reaching failure.

• Eccentric Training: Keep incorporating negative pull-ups to strengthen the muscles used in the movement.

• Vary Your Grip: Try chin-ups (palms facing you) or neutral-grip pull-ups (palms facing each other) to build different muscles.

• Weighted Pull-Ups: Add weight with a dip belt or a weighted vest. This is just baller.

Common Mistakes to Avoid

• Shrugging Your Shoulders: Engage your lats instead of relying on your traps.

• Incomplete Range of Motion: Ensure full extension of the shoulders at the bottom and chin over the bar at the top.

• Holding Your Breath: Breathe out as you pull up, inhale on the way down.

Final Thoughts

Pull-ups are a test of strength and discipline. If you’re struggling to get your first one, stay consistent with your training, and celebrate small wins along the way. Soon enough, you’ll be repping them out with ease!

Since you made it to the end, here's a FREE six week training program to do your first pullup, complete with exercises, strategies, and a deeper dive than what we talked about in this post. Click here to get it!!