This archive report was first published on 27 August 2019.
Master the Pullup: A Comprehensive Program ¶
Are you struggling to master the pullup? This program, created by trainer Gerren Liles, provides a step-by-step guide to help you build the necessary strength and skills to perform a pullup.
Published on August 27, 2019, this program includes mobility and strength exercises to prep your back and shoulders for the full pullup. The program also includes a benchmark test to help you track your progress and stay motivated.
Mobility Exercises ¶
Complete 2 rounds of the following circuit, resting for 15 seconds between moves.
Standing Wall Slide
Stand with your upper back against a wall and raise both arms overhead, pressing them against the wall. Lower your upper arms until your elbows are below shoulder height, then return to the starting position. Repeat for 10 reps.
Reverse Plank
Sit on the floor with your legs extended and feet together. Place your hands under your shoulders, fingers pointing backward, and keep your arms straight. Tighten your glutes and raise your hips, holding for 30 seconds.
Strength Exercises ¶
Perform the following strength exercises to build up your back and biceps strength.
Lat Pulldown
Sit at a lat pulldown station and grasp the bar using an overhand grip. Pull the bar to your chest, squeezing your shoulder blades together, and hold for 1 second. Slowly return the bar to the starting position and repeat for 3 sets of 10 to 12 reps.
Alternating Dumbbell Row
Stand holding 25-pound dumbbells and fold at your hips, lowering your torso until it's nearly parallel to the floor. Pull the right dumbbell straight up to the side of your torso, lower it, and repeat with the left. Repeat for 3 sets of 10 to 12 reps.
The Benchmark Test ¶
Set a timer for 10 minutes and perform the following circuit:
Round 1: 1 pullup and 10 burpees
Round 2: 2 pullups and 9 burpees
Round 3: 3 pullups and 8 burpees
Continue adding a pullup and subtracting a burpee until you reach the 10th round.
Pullup
Hang from a bar using an overhand grip, your arms slightly beyond shoulder width. Pull your chest to the bar, pause, and squeeze your shoulder blades. Slowly lower your body back to a hang.
Burpee
Stand with your feet slightly beyond shoulder-width apart, squat, and place your hands on the floor. Kick your legs back wide into a pushup position, do a pushup, and as you raise your torso, jump your feet back between your hands and stand up.
