Pull-Up Progression for Beginners | Technique, Strength, and Drills

Want to achieve your first pull-up or build the strength and technique needed for perfect reps? This beginner-friendly pull-up progression workout focuses on grip strength, scapular control, and back activation to help you improve step by step.

Key Focus Areas:
✔ Pull-Up Strength Progressions – Learn how to engage the right muscles for effortless pull-ups.
✔ Scapular & Core Activation – Build a strong foundation to prevent bad habits and injuries.
✔ Grip & Back Strength – Strengthen your grip endurance and lat power for smooth pull-ups.
✔ Full-Body Coordination – Train your entire body to move efficiently on the bar.

This structured approach ensures steady progress, whether you’re struggling with your first pull-up or working toward multiple reps. Follow these essential drills and tips to gain upper-body control and unlock new strength.

Chapters:

00:00 Intro
00:25 Theory - Body set up
10:15 Drill 1 Hollow body hang
13:24 Drill 2 One hand assisted hang
16:31 Drill 3 Hollow body swing
18:25 Drill 4 Hanging knee up
20:05 Drill 5 Tucked front lever press
24:10 Drill 6 Leg assisted pull-ups
28:12 Drill 7 Controlled lowering
31:59 Drill 8 Jump assisted pull-up
34:33 Drill 9 Jump assisted pull-up and hold
36:38 Drill 10 Unassited pull-ups
38:18 Drill 11 Hollow body press and hang
40:40 Afterwords

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