Pull Up Progression

Level 1 / Max Hang Goal: 3 sets of 30 second Bar Hangs

• With any grip and with engaged shoulder blades, hang from bar for 30 seconds
• Complete 3 sets with 90 seconds rest between sets

Level 2 / Flexed Arm Hang Goal: 3 sets of 10-20 second Flex Arm Holds (Bodyweight)

• Pre Req: Level 1
• With or without assistance, and with any grip, flex arms and position chin over bar (Flexed Arm Hang); hold
• Complete 3 Sets of 10-20 seconds with 90 seconds rest between sets

 Level 3 / Negative Pull Ups Goal: A smooth 30 second Negative Pull Up (Bodyweight)

• Pre Req: Level 2
• Beginning in Flexed Arm Hang position, slowly – over 30 seconds — lower body to a Dead Hang (fully extended arms, open shoulders)
• Complete 3 sets with 2 minutes rest between sets

 Level 4 / Partner Pull Ups, I Goal: 3 sets of 6 reps of Tempo Pull Ups

• Pre-Req: Level 3
• Beginning with chin over bar, complete Tempo Pull Ups in a 3-0-1-1 cadence
  • 3 second controlled, negative descent
  • 0 second pause at bottom range of motion
  • 1 second ascent (strict Dead Hang, no Kip)
  • 1 second pause at top range of motion (chin over bar); repeat
• Limited assistance (band or partner) is acceptable
• Complete 3 sets of 6 reps with 2 minutes rest between sets

 Level 5 / Partner Pull Ups, II Goal: Unassisted Negative Pull Up (Weighted)

• Pre-Req: Level 4
• Wrap calves / ankles around an 8# weight. Beginning in a Flexed Arm Hang, slowly lower – over 30 seconds) – to a Dead Hang
• Complete 2 sets of 30 second descents with 2 minutes rest between sets
• Continue with 3-0-1-1Tempo Pull Ups; 2 sets of 4 reps with 2 minutes rest

Level 6 / Muscle Ups Goal: One Muscle Up or Bar Muscle Up every 30 seconds for 5 minutes

• Pre-Req: Level 5 AND 3 strict Dead Hang Pull Ups +  3 Ring Dips in succession
• Continue work on Muscle Up progression (Ring Dips, Jumping Muscle Up & Bar Muscle Up)