The Perfect Pull-Up: 4 Points of Performance
A pull-up is one of the best tests of real strength there is. You, a bar, and gravity. No machine, no help.
I'm Coach Terry. I'll tell you what I tell everyone in the gym: a good pull-up isn't a wild swing and a lucky chin. It's four simple points, done the same way every time. The picture above shows them. Let's walk through it.
Before you grab the bar
- Grip a little wider than your shoulders. Palms facing away.
- Wrap your thumbs around the bar. Full grip, not just your fingertips.
- Start from the floor or a box if the bar is high. Don't jump into a bad position.
The 4 points of performance
1. Hang. Start with straight arms, but don't just dangle. Pull your shoulders down, away from your ears. Ribs down. Squeeze your glutes and keep your legs together. This is called an active hang, and it's where every good rep starts.
2. Pull. Lead with your elbows. Think about driving them down to your ribs, not about yanking your chin up. Keep your chest proud and let it travel toward the bar.
3. Top. Chin over the bar. Keep your neck long. Don't crane your head up to cheat the last inch. If your chin only gets there because you stretched your neck, the rep isn't done.
4. Lower. Come down under control. Count about three seconds. Finish with straight arms and your shoulders set again, ready for the next rep. Dropping out of the bottom is half the rep thrown away.
Every rep starts at point 1 and ends at point 1. Same on rep ten as rep one.
Common mistakes
- Half reps. Starting with bent arms or stopping short of the top. Straight arms to chin over the bar, every time.
- Shrugging up to your ears. Pull the shoulders down first.
- Swinging. A big kick can have its place later in your training. A clean strict pull-up comes first.
- Reaching with the chin. Pull your body up to the bar. Don't send your head out to meet it.
How to build up to your first one
Not there yet? Good company. Pick the step you can control and earn the next one.
- Active hangs. Hang from the bar with your shoulders set. Work up to 20 to 30 seconds.
- Slow lowers (negatives). Jump or step up so your chin is over the bar, then lower as slowly as you can. Aim for 3 to 5 seconds.
- Ring or bar rows. Pull your chest to the bar or rings from a leaning position. The more upright you stand, the easier it is.
- Band-assisted pull-ups. Use the lightest band that lets you hit all four points. Move to a lighter band over time.
Two or three days a week after your warm-up is plenty. A few quality reps beat a lot of ugly ones.
If your shoulders or elbows complain, stop and ask a coach to look at it. Please check with your doctor before starting or changing an exercise routine, especially if you have a medical condition or an injury. This post is general fitness information and not medical advice.
If you liked this one, here's how I break down the perfect push-up.
Want a Coach to Watch Your Reps?
A pull-up looks different from the inside than it does from the outside. Our coaches will watch you, find the step that fits you today, and build you a plan to get your first clean one, or your fiftieth. Book your free intro at Erie Shore Athletics and let's get you moving.
Coach Terry