How to Achieve Your First Pullup with John Sifferman


Remember the three progressions:

1) Flexed arm hang for 30 seconds – keeping your chin over the bar, your shoulder blades packed down, and your elbows in towards your ribcage (not flared out), hold this static position for time.

2) Negative Repetitions – using a chair to get your chin over the bar, hold yourself and slowly lower your body under control until elbows are locked and shoulder blades are stretched out. Try to increase the amount of time it takes to lower yourself, from 10-30 seconds per repetition.

3) Pullups with Band assistance – perform full pullups using resistance bands as an assistance to help you with the concentric portion of the exercise.

4) Full pullups or chinups without assistance

More Information:

The Right Way to do Pullups and Chinups

How to Increase Your Pullup Numbers With Pyramid Training

9 Different Types of Pullups (Demo Video)

Kipping Pullups VS Deadhang Pullups

Doorway Pullup Bar Product Review

To your health and success,

Fitness Professional and Wellness Warrior