How to Improve Your Pullups: 7 “Secrets” to Better and Stronger Pullups

Jacob Campos Strength and Conditioning pullup

Does this sound familiar? You have a workout that requires you to lift your chin over a bar but you realize that you have to scale the workout because for the past couple years you’ve been working out, you never really learned how to develop the strict pullup. Well you’re not alone. Many people fall victim to the pullup. It’s ok though. There is hope. As long as you are willing to take the time and put in the work, you will be stronger than you ever have.

The pullup is the secret to all your dreams (I hope not) and it’s one of the most bang for your buck exercises that were listed here in this article.

Also if you need a program to follow, look no further, just tackle this program and start training like you were meant to. Click Here for the Athletic Physique Workout Plan.

Listed below is not really rocket surgery. These are some tips to help you start developing the strength to start pumping out pullups in no time.

select athlete pullup

Hold on to the Bar!

Surprise right? You need to get your ass up on that bar. This is actually something that Ive seen overlooked time and time again. People say “I’ll just do pullups in a WOD” (but they can’t do them, and resort to a band….) Look if you can’t do a pullup you need to do Bar Holds and Hangs. This can be done at any given point of the day. (Except when you are suppose to be at work. You can’t just start doing pullups in the office…) Even if you know you can’t one stinkin’ pullup. You need to develop the grip strength, the shoulder strength, and the back strength before you even think about performing the movement. If you say that you can’t hold on to the bar, then you already lost. Get up there and do some holds and hangs. Shoot for a specific time to be up there. Try and hold your chin over the bar for 10 sec., then 20 sec., then 30 sec., etc. Before your know it you’ll up there for a minute and things will be so much easier. Do the same thing with the hangs. Make sure your shoulders are back and down, and hold on to the bar with your arms fully extended.

2. Perform Negatives

Alright, so you can hang from the bar and it doesn’t hurt your feelings or hands to be on there. Great! Now one strategy is to start working on the eccentric (lowering) part of the movement. So unless you have a short pullup bar, you’re going to need a box to jump up and get your chin over the bar. You are then going to proceed to lower yourself self in a nice a controlled movement. At first, you may be only to do it for 2-3 sec., especially if you are brand new, but eventually, you’ll be able to do sets for 10 sec. at the minimum. This will dramatically help you because you are developing the strength within the movement. You just might surprise yourself and instead of jumping back up, you accidentally just pull yourself up there.

3. Stick to a Program

Look, it’s going to seem like this process might take a while, but just like anything else if you stick to it you will see progress. If you know you are really overweight and are carrying a lot of extra body fat, then the program would also include some type of fat loss. This is very simple. I’m not saying it is easy. But it is as simple as consistency. Make sure you are determined to get after it every day you workout. There is no excuse bigger than your goal and if your goal is to get a freakin’ pullup, then go do it. Simple.

Want more tips and a program like this? Join the facebook group where we go over many, many more ways you can be stronger today. UPDATE: A complete Pullup Workout Progression LIVE VIDEO in the group! Just click here:

select athlete pullup

4. Inverted Rows

These can be very powerful for developing the back. When you perform an inverted row you start recruiting and activating more muscles that will develop a proper pullup(1). They can also reduce scapular dyskinesia (rounded shoulders). Inverted Rows will help you develop a solid base to start with press movements, such as the bench press and the overhead press. You can perform the movement on a Smith Machine (its real use), Gymnastics Rings, TRX, or just put a barbell lower on the rack. So do these. Do these often. When you are performing a CrossFit workout, don’t be a cop out and go to these as a default though. You’ll never get stronger if you are always doing the same easy thing. You can do it. Start developing your entire back.

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5. Stop the Kipping

Probably what many CrossFitters don’t want to hear. But guess what? That’s not going to make you any better if you can’t perform an absolute minimum of 5 strict pullups. Why? Well, that’s simple, your shoulder is not strong enough. And to be honest, it’s probably still not strong enough until you can start doing sets of pullups. Listen, why do you think so many people have problems with injury and CrossFit? Because they have not built a foundation of strength before they start doing all the very technical stuff.

Don’t do CrossFit? Then there is no reason to put your shoulder through that kind of stress. You have to know what your goals are before you start working out. Working out is NOT random. You can vary your movements but it must be a systematic and smart approach. Not random.

I am not against kipping if you do CrossFit. I am against people who think they are ready to be at the CrossFit Games but they cannot do a simple set of 10 strict pullups and I see them swinging around a pullup bar pretty much having a seizure. Don’t be that guy or girl. Work on your kip swing while you are developing the strength. Then your life will be so much easier and you will be on your way to being injury proof.

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6. Ditch the Bands and the Machines

If God wanted you to do a pullup with a band, he would have created you with one on your foot when you are born. Stop it. You’re not helping yourself. Especially if you are against machines like the smith machine and the leg extension. The band for pullups is what the elliptical is to running. Nobody runs a marathon on the elliptical. Enough is enough. Become strong. End of story.

7. Practice, Practice, Practice

The pullup isn’t easy for most people. That’s fine. But that’s what makes it so great to learn. You must have patience with yourself before you become a pullup King or Queen. Before you know it, you’re going to be pumping those reps out like you’ve been doing it your whole life. Just like anything you do it takes practice and consistency with that practice. Practice with different types of grips. Practice with different tempos. Just be consistent.

Look we know you want to get stronger. What I have done is put together a quick guide Power and Speed so you can start really developing your athletic capabilities. Download you copy of the ebook here at freebook.selectathlete.com

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