Why This Lesson Matters

Pull-ups can feel impossible at first — you’re lifting your full bodyweight against gravity. But it’s not about being a “natural.” With the right progressions and support muscles strengthened, anyone can unlock their first pull-up .

How a Pull-Up Works (Step by Step)

  1. Dead Hang – Grip the bar shoulder-width, arms fully extended.

  2. Active Hang – Engage lats by pulling shoulder blades down and together.

  3. Pull – Drive elbows down, pull chest towards the bar, chin clears the bar.

  4. Lower with Control – Resist gravity on the way down — no dropping!

What’s Required for Success

  • Upper Body Strength – Back, shoulders, triceps, and grip.

  • Grip Strength – The longer you can hang, the more reps you’ll unlock.

  • Core Strength – Keeps your body stable and prevents swinging.

  • Patience – Pull-ups are a skill as much as a strength move — consistency is key .

Mini Reflection

👉 Which part of the pull-up feels most intimidating right now — the hang, the pull, or the control on the way down? Write it down; that’s where we’ll focus first.

Pro Tip

Think of the pull-up as a “moving plank.” If your core and body line are tight, the pull feels smoother and more efficient.

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