If you want to do pull ups you must earn them.
I chat with athletes all of the time about this topic. Pull ups can seem elusive to many, but they don’t need to be. The pull up doesn’t allow you to hide weaknesses and half-ass technique. During a push up you can ‘worm’ yourself up, during the squat you can allow your chest to drop and back to round, all while still appearing to be doing ok. Here are a few common issues we see:
You’re trying to kip. Enough with the kipping. Kipping is fun, kipping is great for movement cycling. Kipping is not the way to build strength. You have to work the movement strict to build the prerequisite strength in the glenohumeral joint. Track down a coach and put together a game plan. Attacking the pull up can be fun! EMOM (every minute on the minute) type workouts can accelerate your progress while not interfering with other training.
You don’t work them enough. Consistency is key. If you’re only training pull ups when they’re programmed in a group class then you’re most likely missing out. Building strength takes some time. So far, every athlete that has stuck to our pull up program has gone from 0 to 1 to 4 to 10 strict pull ups. The program is designed for a 3 or 4 day per week commitment and won’t take much more than 15-20 minutes. That’s not a lot of time relatively speaking, but it’s more than most people devote. Give it a shot!
You don’t push as hard as you should on strength days. This is a big one! If a strength day is programmed, head into class ready to give a true, 100% effort (unless otherwise instructed by a coach). Building strength in any movement will transfer to others therefore you can’t afford to be taking it easy on strength days. If the workout calls for hitting sets of 2 then you should be giving absolutely everything you have to hit that second rep. If you can do more then you’re missing the mark and leaving some progress on the table.
If you need help find a coach and have a chat. We’re here to help.