The pull up is a super valuable movement for all athletes! However, many of us struggle with pull ups. I still remember as a kid, my sister could do a bunch of reps and I couldn’t even do one. It was so demoralizing. That being said, there is a way to go from no pull ups to unassisted pull ups.

Struggling with this in your RITTER Masters program? Instead of just bypassing the pull ups, regress or progress to one of these options. There’s plenty of meaningful work that can be accomplished at any point in your pull up journey!

How to use this page:

  1. Figure out where you are within the progression. You don’t have to start at exercise #1.
  2. Hit the goal standard for each section before progressing to the next variation.
  3. Implement accessory exercises to help speed up the process.
  4. With all of these exercises, show complete control as you lower to the hang position. The lowering phase of the movement is very critical to pull up progression.
  5. Be patient! Be consistent!

Progression #1: TRX Pull Ups

 
Notes:
  • Stage #1: Complete 15 reps continuous of one leg in variation before progressing to straight leg variation.
  • Stage #2: Complete 15 reps continuous of straight leg variation before progressing to assisted pull ups with a 1.0 inch band.

Don’t have a TRX?

 
Notes:
  • Stage #1: Complete 15 reps continuous of one leg in variation before progressing to straight leg variation.
  • Stage #2: Complete 15 reps continuous of straight leg variation before progressing to assisted pull ups with a 1.0 inch band.

Progression #2: Assisted Pull Up w/Band

 

 
Notes:
  • Stage #3: Complete 15 reps continuous with the 1.0 inch band before progressing to .5 inch band.
  • Stage #4: Complete 15 reps continuous with the .5 inch band before progressing to unassisted pull ups.

Progression #3: Pull Up

 

What is after pull ups?

Now that you mastered the pull up, you can mix in fun variations to your RITTER Masters programming. Check out the videos below for some examples.

Accessory Work:

Attempting to do the pull ups alone will make progress a slower process. Add in accessory work to help with your rate of progression. You will notice a lot of these exercises show up in your monthly RITTER Masters programming.

Pull Up Variations
Bracing
Row/Pull Variations

Feel like you can’t control the lowering phase?

Follow this plan! Click the image for full plan.