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Pull · Beginner

Pull-up

The foundational vertical pull — the base for almost every calisthenics pulling pattern.

About this skill

Pull-ups demand stable scapular control, core tension, and enough pulling strength. Progression runs from dead hangs and scapular pulls to strict, controlled reps over the bar.

Prerequisites

  • 30 s pain-free dead hang
  • 10 scapular pulls without elbow bend
  • 5× strict Australian rows

Progression ladder

  • 1

    Dead hang

    3×30–45 s

    Active hang, shoulders away from ears.

    Focus: Grip and scapular stability

  • 2

    Scapular pull

    3×10–12

    Depress scapula without bending elbows.

    Focus: Scapular activation

  • 3

    Negative pull-up

    3×5 slow (3–5 s)

    Jump to top, lower under control.

    Focus: Eccentric strength

  • 4

    Band-assisted pull-up

    3×5–8

    Full ROM with assistance.

    Focus: Full movement pattern

  • 5

    Strict pull-up

    3×3–5

    Chin over bar, no kipping.

    Focus: Control and volume

Training tips

Keep elbows slightly forward, chest up, and avoid kicking. Five strict reps beat ten messy ones.