For many female athletes, mastering the strict pull-up is a formidable goal that demonstrates incredible upper body strength and determination.
And in the sport of CrossFit, a strict pull-up considered the “gateway exercise” for many advanced gymnastics.
Here are 5 tips to help you on your strict pull-up journey, starting TODAY!
- Focus on Isometric Holds: Isometric holds are an extremely effective way to build the strength you need for strong pull-ups. Perform static hangs from the pull-up bar, holding yourself at the top and bottom positions. This challenges your muscles to stabilize and engage, contributing to the strength required for a strict pull-up.
- Incorporate Toes Assisted Pull-Ups: Instead of using a band, set up a bar on a rig and use your legs to be the assistance you need to get your chin over. As you get stronger the goal will be to use less and less assistance.
- Diversify Grip Training: Work on strengthening your grip by incorporating various grip positions. Mix in overhand, underhand, and mixed grips to target different muscles and improve overall grip strength. A strong grip is essential for maintaining control during a strict pull-up.
- Utilize Compound Exercises: Engage in compound exercises that target the muscles involved in pull-ups. Focus on movements like bent-over rows, inverted rows, and face pulls to strengthen your back, shoulders, and arms. These exercises contribute to overall upper body strength, laying a solid foundation for mastering the strict pull-up.
- Include Plyometric Training: Integrate plyometric exercises into your routine to enhance explosive strength. Movements like jumping pull-ups can help develop the power required for the initial pull-up phase. Plyometric training adds a dynamic element to your workout, contributing to the overall strength needed for strict pull-ups.
Commit to working on SOMETHING pull-up related 3-4 days a week.
Even if it’s a few :30 sessions of hangs from the bar, or adding in a couple rounds of farmers carries after regular training.
The more you can focus on building upper body strength, grip, and core, the faster you will see your strict pull-up come along!
Want to take the guesswork out of creating a pull-up plan (and speed your progress along?) – check out our 8 Week Pull-Up program (quickly becoming the “go to” pull-up program for ALL women!)