Pulling Power (High Pull-Ups & Explosiveness)

Why This Lesson Matters

Most people stall on the muscle-up transition because they can’t pull high enough. The higher your chest comes above the rings, the less you need to “muscle” through the hardest part. Think waist height, not just chin or chest.

Key Drills

1. Explosive Pull-Ups

• Start from dead hang.

• Pull as high as possible (aim chest-to-bar).

• Lower under control.

• 3–5 sets of 3–5 reps.

2. High Pull-Ups

• Aim to pull rings to your upper abs/waist.

• Use false grip if you can.

• Film yourself to check height.

3. Weighted Pull-Ups (Optional)

• Add a dumbbell or plate between feet.

• Builds raw pulling strength.

• 3–4 sets of 3–5 reps.

Mini Reflection

👉 When you last did pull-ups, how high did you get? Chin, chest, or waist? That’s your marker for progress.

Pro Tip

Think of “rowing back” instead of just pulling up. Leaning back slightly engages the lats and helps set up the transition.