Getting your first strict Pull Up!

From “I’ll Never Be Able to Do a Pull-Up” to Getting Your First Strict Rep

Guest blog writer Hollie Adams shares her insights into arguably the most common bodyweight gymnastic movement, the mighty Pull Up!

Many people believe they’ll never be able to do a pull-up. They blame age, weight, mobility, or simply “bad genetics.” Whilst we cannot deny the role of these factors, the truth is: the pull-up isn’t reserved for the naturally lean or strong, it’s a skill that can be learned & most importantly, earned.

The reality is that getting your first pull-up requires hard work. At its core, it’s about building strength in positions your body isn’t yet used to. This takes time, patience, and consistency — but it’s absolutely doable!

Patience is key for anything gymnastic, especially Pull Ups!

Here are 5 tips to help get your first strict pull-up:

1. Box Pull-Ups: Understand the Basics

Start by practicing the movement pattern with assistance. Use a box to step up and support some of your weight while you pull. This teaches your body the correct mechanics and helps you develop the mind-muscle connection you’ll need for a full rep.

2. Negatives: Master the Eccentric Phase

One of the most effective ways to earn your first strict pull-up is to master the lowering phase. A lot of people can pull themselves partway up but run out of strength before clearing the bar — this is where we see the familiar “frog-leg” kick to finish the rep.

Eccentric work fixes this. By strengthening the hardest parts of the pull-up, you build control and pulling power where you need it most. Step or jump up so your chin is above the bar, hold for 10 seconds at the top, then lower yourself slowly over another 10 seconds. Repeat this for several sets, for example, 5 sets of 3 reps, or 5 sets of 5 reps. Practicing this regularly develops the specific strength and stability that will carry you through your first strict pull-up.

3. Jumping Pull-Ups: Add Explosiveness

Jumping into the pull-up position lets your body experience the full range of motion under tension. This variation is an excellent bridge between assisted movements and your first strict pull-up. As you get stronger, do the jumping pull-up variation in your workouts, especially if you are someone close to hitting a full rep. Performing them under fatigue helps your body learn the movement pattern even when tired.

4. Practice, Practice, Practice

Consistency beats intensity. Add these drills to your training 2–3 times per week. Don’t rush the process — just keep showing up. Strength builds slowly, then all at once.

5. Most importantly: Trust (& Enjoy!) the Process

Pull-ups are as much mental as they are physical. The first step is believing that you can do it. The second is putting in the work — even when it feels slow. Trust the process, stay consistent, and don’t skip the hard work. Your first strict pull-up will be the proof that effort pays off.

See you in the gym!

Hollie

📩 If you're struggling with your Pull Ups, or are at a standstill in your health and fitness journey, never hesitate to reach out. Drop us an SMS on 07588286277 or give us a call on 01480700506.

Until the next blog post 😊