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Vertical pull

The Pull-up is an excellent exercise to develop upper body pulling strength. When the athlete is not able to perform one single pull-up, start with assisted pull-ups. By supporting the feet on a bench or box in the assisted pull-up, a lower percentage of body weight has to be lifted. If more assisted pull-ups, than the prescribed number of repetitions , can be performed, progress to a resistance band pull-up. Place one knee or foot in a resistance band that is looped over the chin-up bar. Progress from heavy resistance to light resistance bands. When the athlete is able to pull up his own body weight, the number of repetitions can be increased by the One-rep to one-set method. The rest interval between sets is decreased slowly until one continuous set is performed.

One-rep to one-set method to increase number of chin ups
Week Sets Repetitions Rest Interval
1 6 1 90″
2 6 1 75″
3 6 1 60″
4 6 1 45″
5 6 1 30″
6 6 1 15″
7 6 1 10″
8 6 1 5″
9 1 6 /

Through various progressions the intensity and difficulty of the exercise can further be increased. When more pull-ups can be performed than the prescribed number of repetitions in a workout, weight can be added to the pull-up by using a dip belt or by simply placing a dumbbell between the thighs.

Once a proper upper-body and torso strength base is developed, the athlete can move to explosive pull-ups to enhance power output.

  • Pull-up progression

    The pull-up is an excellent exercise to develop strength in the upper back, the posterior shoulder region and the arms. The pull-up progression ranges from beginner exercises, where approximately 60 percent of the body weight has to be lifted, to very challenging pull-up variations.

  • Plyometric pull-up

    The plyometric pull-up is an advanced exercise to enhance upper body power.

  • Plank with pull combination

    The plank with pull combination is an intermediate level exercise, targeting the muscles of the upper back, the posterior shoulder region and the arms. Performing a pull from a plank position places a high demand on core stability.