HOW TO GET YOUR FIRST PULL-UP | Most Common Weakpoints, Progression + Accessories

💪The best way to your first pull-up are these tips AND to TRAIN with progressive overload. You need frequency! Stop guessing your workouts and train with me and over 25,000 lifters like you on my app, Stronger by the Day. It's the ultimate strength training app for women.

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Here's the meat + potatoes in this video if you'd like to copy this text and keep in your notes:

Common Problems and How to Address them:

COMMON PROB #1: No core control, swinging, momentum
SOLUTION #1: Hollow body holds. Hold these for 5-10 seconds for several sets.

COMMON PROB #2: Scap Control, not sure how to initiate
SOLUTION #2: Scap Pull-Ups. Do 3 sets of 5-10 a couple of times a week

COMMON PROB #3: Lat activation
SOLUTION #3: Learn the double bicep pose, perform lat pullovers 3 sets of 8-12 with a band or cable macine

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The Most important exercise - The Negative Pull-Up + PROGRAM
----- STEP 1: Test your max effort negative pull-up time
----- STEP 2: Multiply that score by 2
----- STEP 3: for session one, perform that score x2, the next session, add 2 seconds. Continue adding 2 seconds every session, and retest in 4 weeks.

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Accessories: Use these for more help
- Assisted Pull-Up
- Inverted row
- Dead hang