Now it's time to get strong!

Contrary to popular belief, banded pull-ups won't get you strong enough to develop a pull-up. Instead, hang up the bands and focus on these drills instead...

Seated Pull-up
From a sitting L position, perform pull-ups on a low bar through an entire range of motion. This is a fantastic drill for building strength and speed out of the bottom.

Chin Over Bar Hold
Using a box to stop into the hold or simply jump up into position, hold your yourself in place with your chin staying over the bar as long as possible. This is great for developing static strength and the power you need to finish the top part of the pull-up.

Pull-up Negatives
A great substitute for pull-ups or banded pull-ups, In the top position, slowly and controlled, lower yourself to the bottom of the pull-up.

Segmented Negatives
If controlling any part of the negative is difficult, it's very likely that there is a spot you need to develop the most. Use segmented negatives and pause at each part of the negatives and hold for a couple of seconds at a time.

**If free hanging negatives are too difficult, employ a box or a low bar and perform the negative or segmented negative from a standing position where you can continually control your weight in your legs.

PVC Pull-Down
With a resistance band looped around the rig above, feed a PVC pipe through the end. In a seated position underneath, pull the band down to your chest using the muscles in you back.

Banded Pull-ups
If you're going to use bands, keep the bands light. You need to continual challenge yourself in order to build strength. So, when banded pull-ups are starting to feel easy, move to a thinner band and modify the reps, as needed.

We use these drills inside our structured 8-week pull-up program!
Just15-20 minute sessions, 3x a week is all you need to start you on the path to PR'ing your pull-ups or getting your first one!

Get WODprep's full 8-week Strict Pull-up Program
Strict Pull-up Strength
Guaranteed to help PR your pull-ups or you can get every penny back!
Sign me up for Strict Pull-up Strength!

Save over $3000 by joining WODprep Academy!
Instant access to over +25 courses (including Strict pull-up Strength) and every future course we put out!
I'm ready to join WODprep Academy!