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How I Blew Up My Pull Up Strength

Anna Wishnowsky

281,941 views

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Strict pull-ups took me forever to unlock when I started training, but I’ve learned how to coach them much faster than I got them.

In this video, I’ll walk you through the key progressions I use to help people get their first pull-up, plus simple variations you can keep using to build strength once you’re over the bar.

And since I train in a crossfit gym and don't have access to a lat pulldown... that won't be a variation in the video!

20 Comments

@Roughling 1 year ago Pinned

in case anyone else found it hard to look up quickly at the gym without clickable chapters:

3:02 start of bottom progression
4:17 start of middle progression
6:45 start of top progression

@katrinalj 1 year ago

The fact you talked so effortlessly through all those reps while coaching is impressive.

@themaskedespadata 1 year ago

bottom:
1. scap pull ups 3 x 10
2. arching active hang 3 x 3
3. bottom quarter pull up 3 x 3

middle:
1. inverted row 3 x 10
2. feet elevated pullup 3 x 8
3. banded/assisted pullup 3 x 8-10
4. pull up negative 3 x 5-8

top:
1. inverted row hold 3 x 20 sec
2. toe supported iso hold 3 x 15-20 sec
3. chin over iso hold 3 x 20 sec

@djthinkpunk 1 year ago

Very well made video! Tired of overstimulating youtubers now and days. This is a very informative and well digestible!

@PaulvanKlaveren 1 year ago

🤯 1:36 "When we do the scap' pull-up, it actually gives us a little bit of the momentum that we need to get out of the bottom of the pull-up.

So we don't want to do the scap' pull-up — pause — and then pull.
We actually want to use that to break the inertia …and begin the pull out of the bottom.

This isn't just about the strength of the scap' pull-up; it's about overcoming the inertia, and it's also about positioning ourself so that we can use the big back muscles — the lats — rather than just pulling with the arms."

👏🏻🥰

(your great tip would do well in a YouTube short btw)

@rb5389 1 year ago

I’m a former trainer, and I mostly focus on calisthenics movements in my workouts.

This is the best pull up progression video I’ve ever seen. I love the arch pull piece you added in after scapular pulls. That is a fantastic addition to the progressions. You do a great job of breaking down the value points for each progression, as well.

Great context.

@bronsonvalentine507 1 year ago

Definitely one of the best Pull-Up progression tutorials I've ever seen! Nice work!
When I was younger and lighter I just did them, but now in my 50's and a bit heavier, this really helps me to put reps on the board daily and make progress.
Thanks!

@avoosl 1 year ago

Not only informative, but lightly and pleasantly humorous, with the vocal clarity of a trained speaker.

@ThomasMeli 1 year ago (edited)

One of the best coaches on the internet. The cues, the progressions, the caveats, the understanding of the anatomy, the commitment to giving your clients crystal clear and targeted advice, wow. This is helping me intelligently break through barriers with my mobility, calisthenics, and strength work. Thank you!

@StellaMoors97 1 year ago

Among all of these, the exercise that made the most difference are negative pull-ups. I haven't achieved a pullup yet but I'm closer and it's happened much faster

@Chrisjacks000n 1 year ago

I can do 25 pull-ups clean, in a row, and still found value in this video. Great work, keep it up!

@camih1785 1 year ago

This channel is definitely going to blow up! Calling it now 🙏

@curlychapina 1 year ago

THAT LAST ONE COUNTED, 100%

@TheBigTunaMunster 1 year ago

Thank you for the tips! I lost over 100lbs this year and my goal is to be able to do a pull-up within a year and I will definitely be working in this program.

@johndough7710 1 year ago

i dont think i've seen a pull up tutorial/progression video as in-depth and detailed as this one. amazing work!

@RubyRedDances 1 year ago

I’ve been through all of these. She is 100% on point.

@mattski1979 1 year ago

You're awesome. My Dad did ten sets of ten throughout the day for most of his life. So, from high school into his mid 70's. I miss his old pull up bar. I miss him considerably more. Your video's great. Thank you.

@psgraphics05 2 weeks ago

The arching scap pulls look like the beginning of a front lever, which is also a great back exercise. I’ve watched a few of your vids now and must say they are very good, helpful, and you are very impressive! Thanks.