Do Your First Pull-Up With This Simple Workout. Guaranteed.
If you’re ready to stop making excuses for why you can’t do Pull-Ups, Major Misty Posey has a workout for you.
Posey, who taught herself Pull-Ups through months of trial and error, has developed a program that can teach anyone to do a Pull-Up. Most of her students complete their first one in a few days. Once that happens, many add a Pull-Up a week to their max by following the progression below.
Exercises
Posey uses four basic exercises to help her students get their first Pull-Up, and all of them involve the pull-up bar:
Negative Pull-Ups: Use a platform to get above the bar, then lower yourself as slowly as possible all the way down.
Jumping Pull-Ups: Stand on a platform beneath the pull-up bar. Complete most of the Pull-Up by jumping, then finish by pulling yourself up with your arms. Maintain control the whole time.
Half Pull-Ups: Stand on a platform tall enough to allow you to hold onto the bar with a 90-degree elbow bend. Complete the top half of the Pull-Up from this position.
Partner-Assisted Pull-Ups: Perform a Pull-Up with a partner providing just enough of a boost to get you over the bar.
Guidelines
- Do Pull-Ups 3 to 5 times a week.
- The key to making consistent gains is to do lots of Pull-Ups with moderate intensity. To reach your volume goals, spread your Pull-Ups throughout the day and stop before reaching failure. You should reach failure on only one day per week maximum.
- Since you’ll be doing a lot of Pull-Ups, protect your skin by wrapping your thumbs.
Pull-Up Workout Plan
Week 1
Pull-Up Ladders for max volume x 4-6 ladders (Negatives for those who can’t do Pull-Ups)
Dead Hangs Ladders (15, 30, 45 seconds) x 2
Week 2
For Elevators, athletes must hold the position their coach calls out: basement (standing on the ground); bottom floor (dead hang), middle floor (halfway up), top floor (chin above bar), roof-top (chest to bar, kipping allowed). Elevators work best as a competition among athletes with similar abilities. Last person on the bar wins.
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
RELATED: 3 Exercises To Help You Do More Pull-Ups and Build a Stronger Back
RECOMMENDED FOR YOU
Do Your First Pull-Up With This Simple Workout. Guaranteed.
If you’re ready to stop making excuses for why you can’t do Pull-Ups, Major Misty Posey has a workout for you.
Posey, who taught herself Pull-Ups through months of trial and error, has developed a program that can teach anyone to do a Pull-Up. Most of her students complete their first one in a few days. Once that happens, many add a Pull-Up a week to their max by following the progression below.
Exercises
Posey uses four basic exercises to help her students get their first Pull-Up, and all of them involve the pull-up bar:
Negative Pull-Ups: Use a platform to get above the bar, then lower yourself as slowly as possible all the way down.
Jumping Pull-Ups: Stand on a platform beneath the pull-up bar. Complete most of the Pull-Up by jumping, then finish by pulling yourself up with your arms. Maintain control the whole time.
Half Pull-Ups: Stand on a platform tall enough to allow you to hold onto the bar with a 90-degree elbow bend. Complete the top half of the Pull-Up from this position.
Partner-Assisted Pull-Ups: Perform a Pull-Up with a partner providing just enough of a boost to get you over the bar.
Guidelines
- Do Pull-Ups 3 to 5 times a week.
- The key to making consistent gains is to do lots of Pull-Ups with moderate intensity. To reach your volume goals, spread your Pull-Ups throughout the day and stop before reaching failure. You should reach failure on only one day per week maximum.
- Since you’ll be doing a lot of Pull-Ups, protect your skin by wrapping your thumbs.
Pull-Up Workout Plan
Week 1
Pull-Up Ladders for max volume x 4-6 ladders (Negatives for those who can’t do Pull-Ups)
Dead Hangs Ladders (15, 30, 45 seconds) x 2
Week 2
For Elevators, athletes must hold the position their coach calls out: basement (standing on the ground); bottom floor (dead hang), middle floor (halfway up), top floor (chin above bar), roof-top (chest to bar, kipping allowed). Elevators work best as a competition among athletes with similar abilities. Last person on the bar wins.
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
RELATED: 3 Exercises To Help You Do More Pull-Ups and Build a Stronger Back