Your trainers: The Kavadlo brothers (Al and Danny) are acclaimed fitness trainers and authors of the book >Next Level Strength.
Q: How can I get better at pull-ups? I’m willing to work really hard.
A: Nothing is impossible if you put your mind to it, but we’re glad that you’re ready to work because pull-ups, like most challenges in life, demand frequent attention and intense effort. Below are some of the most useful bar drills that will help you on your way. Good luck and get ready to take your bar skills to the next level.
- Packed shoulder hang
- A) Grasp a pull-up bar with an overhand grip.
- B) Squeeze your shoulder blades down and back as you lift your feet from the floor. Hold the position, keeping your arms and your body straight.
- Flexed arm hang
- A) Stand on a bench and grab a pull-up bar tightly with your elbow bent and your sternum at the bar.
- B) Step off of the bench maintaining a flexed-arm position. Hold this position, keeping your elbows bent and your body straight.
- Slow negative pull-up
- A) Stand on a bench and grab a pull-up bar tightly with your elbow bent and your sternum at the bar.
- B) step off of the bench maintaining a flexed-arm position. Straighten your arms and lower yourself down as slowly as you can.
- Reverse grip pull-up
- A) Grasp a pull-up bar with an underhand grip.
- B) Pull yourself up until your chin clears the bar, while maintaining straight legs.
Lower yourself down with control and repeat.
- L-sit pull-up
- A) Grasp a pull-up bar with an overhand grip. Raise your legs parallel to the ground.
- B) Pull yourself up until your chin clears the bar, while maintaining straight, elevated legs. Lower yourself down with control and repeat.
The Pull-up Hell Workout
Packed shoulder hang – 3 x 30 seconds
Flexed arm hang – 3 x 30 seconds
Slow negative pull-up – 3 x as slow as possible
Reverse grip pull-up – 3 x 10
L-sit pull-up – 5 x 3
