The Real Reason You’re Still Stuck on Pull-Ups (And How to Fix It)

Bycompetitivefemaletraining

You’ve been doing CrossFit for a while now. You can deadlift 2x your bodyweight, crush WODs, maybe even RX most metcons. But strict pull-ups? Still stuck at 1–2 reps… or none.

You’ve tried banded work, negatives, EMOMs, and all the things your class coach has tossed at you — but nothing’s changed.

So what gives?

Here’s the truth:

If you’re still stuck on pull-ups, it’s probably not about your overall strength — it’s that you’ve been working the wrong things in the wrong order.

Let’s break it down.

1. You Don’t Own Your Scapular Strength

Most people try to muscle their way through a pull-up using biceps and lats — but your scapular stabilizers (mid traps, lower traps, and rhomboids) are the foundation.

If your scaps can’t control the start of the pull or stabilize at the top, the whole movement falls apart.

Fix:

Start with scapular pull-ups, trap 3 raises, and banded straight-arm work. Build control before trying to build more reps.

2. You’re Skipping Tempo and Isometric Work

If your pull-up work looks like “just get your chin over the bar,” you’re missing one of the most powerful ways to actually build strength: time under tension.

Fix:

Use slow negatives, pause holds at 90°, and controlled eccentrics.
3–5 second lowers and isometric top holds are game changers — especially when done consistently, 2–3x/week.

3. You Don’t Have a Clear Plan

Most athletes in this stuck phase are just throwing random pull-up drills at the wall and hoping something sticks.

Progress needs to be structured. Just like strength cycles in lifting, pull-ups respond best to progressive overload, focused recovery, and movement-specific volume.

Fix:

Follow a program that:

  • Progresses pulling intensity week to week
  • Includes scap/tempo/isometric work
  • Doses enough weekly frequency (2–3x/week)
  • Doesn’t fatigue you into bad reps

4. You’re Treating It Like Conditioning, Not Skill

Here’s the thing: your WODs aren’t going to magically give you strict pull-ups. If anything, they’ll reinforce bad movement patterns when you’re already tired.

Strict pull-ups are a strength skill, and they need to be trained like one — fresh, focused, and with intention.

Fix:

Train pull-ups before metcons or outside class. Respect the movement like you would a snatch or clean.

5. You Haven’t Built Your Pull-Up Muscles Like Hypertrophy

Muscle matters. If you’ve never done volume work specifically to grow your lats, biceps, and mid-back, you may not even have the tissue to make the movement easier.

Fix:

Add in horizontal rows, chin-up volume work, single-arm lat pulldowns, and arm supersets. You don’t need to look like a bodybuilder — but a little hypertrophy goes a long way.

So What’s the Fastest Way to Get Unstuck?

Combine all of this into a 3x/week pull-up progression program that trains scap strength, tempo control, hypertrophy, and full reps — in the right order.

That’s exactly why we built the Strict Pull-Up Bundle.
It’s:

  • ✅ 3-4 days/week
  • ✅ 30 minutes or less per session
  • ✅ Built to take you from 0 to 3–5+ reps
  • ✅ On sale now for 57% off

You don’t need more bands. You need better structure.

👉 Ready to finally get your first strict pull-up (or string together more)?
Check out the Pull-Up Bundle here.

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