3 Exercises to Begin Working on Strict Pull Ups and Chin Ups

Hanging addresses another major issue athletes run into, grip strength. Increasing your grip strength not only can transfer to better pull-up strength, but full body strength.

Here are the basics of how to do/coach this:

Hanging scapular retractions address the initial movement that needs to occur at the scapula prior to breaking at the elbow in order to load the upper back muscles for the pull-up, opposed to placing all of the load on the elbow joint.

Here are the basics of how to do/coach this:

• Grab onto a pull up bar at about shoulder width
• Slowly remove your feet from the ground
• With your elbows locked out, pull your shoulders and shoulder blades down and back
• Hold for 3 seconds
• Slowly lower and repeat for specified number of reps

Typically we do this in sets of 4-6 reps.

The biggest mistakes when doing this is are:

The chin over bar hold is going to help you solidify the top position of a pull up/chin up. 

Here are the basics of how to do/coach this:

• Stand on a box or bench as it’s easier to get into the starting position this way
• Establish a supinated grip on the pull up bar with fingers and thumbs wrapped
• Start the movement by removing your feet from the ground/box/bench and getting your chin over the bar
• Hold for the specified amount of time
  • While holding, think of these two cues:
    • Pushing your chest towards the sky
    • Driving your elbows down into your pockets

Typically we do these in 10-30" holds

The most common errors are:

About the Author

Wes Hendricks, DC, is a sports chiropractor and bodyweight training coach.

He is the author of our Pull Up Development Program, Handstand Development Program, and Muscle Up Development Program.

He is the founder of REBUILD and works with athletes all over the world helping them develop their bodyweight skills and reclaim their physical health.