If you remember from one of my previous posts on big back training, you’ll know that there are several ways to modify conventional pull-ups.

Pull-up Modifications:

• Change the Grip
  
  
  
  • wide, narrow, alternated, one arm


• Change the Grip Again
  
  
  
  • towels, thick ropes, two fingers, three fingers, gloves, Rolling Thunder


• Overloaded
  
  
  
  • dip belt, med ball, sandbag, dumbbell, kettlebell, chains


• Change the Movement
  
  
  
  • side-to-side, slow negatives, isometric holds, explosive

Unfortunately before you start modifying the pull-up, you must become proficient at doing the pull-up.  This means you should be able to hit some solid volume and control your bodyweight during the exercise.

Many people can’t and that is ok.  There is always a way to train and there is always a starting point.  Pick your goal and work until you hit that goal.

Do NOT make the goal too big or too far away because you will be discouraged before reaching it.  Make small goals and hit this goal everyday or every week.  Pretty soon these small goals will get you to the end point; the larger goal.

Progression of the Pull-up

Level 1

Barbell, Dumbbell, Kettlebell, Sandbag and Cable Training – movements such rows, pull downs and face pulls can be done from multiple angles to target weaknesses, build a solid strength and joint integrity foundation and develop a solid work capacity.

Level 2

Deloading the Movement / Isolating One Phase of the Pull-up – you can target the eccentric phase,  concentric phase or mid-point (chin over the bar) with movements such as negatives and isometric holds.   You can also deload the movement with an elastic band which can be anchored to provide more or less help.

Level 3

Increasing the Difficulty of the Lift – once proficiency is developed, the movement’s difficulty can be increased.  Variations like muscle ups, modifying the grip component (see above) and performing a side to side movement can be done.

Pull-up Progressions and Movements Seen in the Video

*Movements are shown in order of increasing difficulty

1. One Arm Lat Pulls


2. Narrow Lat Pulls


3. Wide Lat Pulls


4. Seated Rows


5. Low Cable Rows


6. W’s


7. DB Rows


8. High DB Rows


9. Full Range Straight Arm Pull-downs


10. Barbell Bent Over Rows


11. DB Bent Over Rows


12. Inverted Rows – Overhand


13. Inverted Rows – Underhand


14. Inverted Rows – Feet Elevated – Underhand


15. Inverted Rows – Feet Elevated – Overhand


16. Side to Side Inverted Rows


17. Prince Pull-ups (Game Blouses)


18. Banded Pull-ups


19. Less Banded Pull-ups


20. Jump Up – Slow Negative


21. Isometric Holds


22. Chin-ups


23. Pull-ups


24. Corner Pull-ups (great for those with elbow/wrist issues)


25. Corner Chin-ups (great for those with elbow/wrist issues)


26. Narrow Pull-ups Version 1


27. Narrow Pull-ups Version 2


28. Mixed Grip Pull-ups


29. Wide Grip Pull-ups


30. Side to Side Pull-ups


31. Pop Outs


32. Grappler Pull-ups


33. Pull-ups with Knee Raise


34. Gorilla Ups


35. L-sit Pull-ups


36. Reach Ups


37. Towel Pull-ups Version 1


38. Towel Pull-ups Version 2


39. Towel Chin-ups


40. See Saw Pull-ups


41. Revolving Thick Bar Pull-ups


42. Revolving Thick Bar Chin-ups


43. Climbing Pull-ups


44. Muscle Ups

Ultimate Pull-up Video

Start with exercise one and build a strong foundation at each level.  As you progress through these exercises, you will find pull-ups will become easier and easier.

Keep me posted of your progress!

Smitty

PS.  Don’t forget about AMD, it will show you how to pull it all together.  Remember the awesome upper body warm-up and the lower body warm-up videos?  These exercises fit right into AMD, the net’s ONLY

PPS.  Wanna SMASH someone?  This will help - Blunt Force Trauma

PPPS.  Attention strength coaches and personal trainers – the essential strength and conditioning reference – The Chaos Manual