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The strict pullup is a key measure for upper body pulling strength. Many people who walk into our gym initially have a goal of getting their first pullup. There is something very satisfying about hanging from a bar and being able to pull your body weight up. Training the strict pullup helps to maintain a healthy shoulder when performed well and can lead to overall strength. BUT not everyone is able to get one or not able to do enough to really train them effectively. So we’ve compile a list of our top options for training pullups.
Ring Rows:
For ring rows start by grabbing rings at about or just above belly button height.
Postition your feet directly under the rings and lien back fully extending the arms.
Start the movement by pullups the shoulder blades down and together, then continue to pull by bending the arms until the rings touch your chest.
Keep the core and butt squeezed to keep the focus on the shoulders and back.
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Band Assisted Pullups:
Banded pullups are one of the regular options in almost any CrossFit gym. These have the advantage that they are easy to setup and use with minimal equipment. The downside is that the assistance isn’t consistent throughout the movement which generally causes people to speed through the top portion without truly getting stronger. Armed with that knowledge, steps can be taken to use bands effectively.
Start with 1 hand on each side of the band, and step 1 foot into the band.
Control the extension of the arms while stretching the band to full extension.
Pull the shoulder blades down and back to start the ascent, then continue pulling through the arms until the chin is over the bar (or chest touches).
Control back to the starting position with arms extended.
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Leg Assisted Pullups:
Getting a little help from your legs for pullups might seem too easy, but if you focus on squeezing the back muscles and use your legs less, these can really add up. These can also be great for higher rep workouts since you can control how much work your back and shoulders need to do.
Start by hanging fully extended and bring your feet flat on the floor (or box).
Pull your shoulder blades back and down and start moving up with a little help from your legs.
As you get closer to the top, keep using your back muscles to squeeze into position.
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Partner Assisted Pullups:
This is one of my favorite options for strict pullups. Grab a friend and have them help you.
Start by hanging on the bar fully extended and swing your feet back.
The partner grabs your feet.
As you start to pull, your partner starts lifting your feet helping you move upwards.
Your partner can give as much or a little assistance is needed to complete the desired set so this can be done for high or low reps.
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Each of these variations can be used during a CrossFit workout or as accessory work before/after class to help get more strict pullups. They might also lead to your first!!!
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