PULL UP MASTERCLASS
WELCOME!
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Created by Mercedes Pollmeier & Kirsty Grosart, this three-part training guide will teach you how to safely and systematically nail your first pull up, build strength and avoid injury.
How to get your first pull up
Key takeaways:
- Improve your grip & shoulder strength with hanging
& scapula pull-ups - Don’t rely on bands
- Use isometrics to build strength
Whether you're a beginner or advanced, learning always continues. Be consistent, and you'll always have moments to celebrate along the way.
DOWNLOAD THE WORKBOOK FOR PART 1
How to avoid elbow pain
The roadmap:
- Assess your mobility, stability & technique
- Progress slowly - increase training load or volume
slowly - Be mindful of how you feel during and after training
- Use isometrics
The number one mistake that trainees often make is progressing too fast or adding too much volume in the beginning. Remember that isometrics are friendly to injury.
DOWNLOAD THE WORKBOOK FOR PART 2
Programming your pull up training
3-step blueprint for training:
- Phase 1: Build muscle (Accumulation)
- Ring row 3 x 10r
- Eccentric isometric hold each
3-5s - Long duration isometric hold
one angle 10s.
- Phase 2: Increase strength (Intensification)
- Choose a challenging pull up variation 4 x 3r
- Slow eccentric 10s lower
- Hanging leg raises 3 x 10r
- Phase 3: Improve power (Explosives)
- Power pull-ups 3r on the minute for
10 minutes - Mountain climbers 3 x 10r
- Power pull-ups 3r on the minute for
Train pushing as well! Developing the antagonists is key to balancing out the strength around your joints. Explosiveness plays a big part in the pull up when we apply it to real-world situations and having fun.
DOWNLOAD THE WORKBOOK FOR PART 3
TAKE YOUR PULL UPS TO NEW LEVELS, GETTING YOUR FIRST OR TENTH PULL UP!
Join us for our signature 12 week program Pulling Strong with coaching support starting May 6th!
Pulling Strong Program Info