Pull-up Progression For All Skill Levels
by Gregory "Tino" Martino
As CrossFitters, most of us try to run before we learn how to walk. This concept manifests itself in a multitude of cases such as attempting to snatch before the athlete can overhead squat or even executing sound kipping pull-ups before the athlete can properly swing on the bar. The end result of trying to run before we walk is typically one of two outcomes (and sometimes some combination of the two): adoption of bad habits, or injury.
With pull-ups, like all movements in CrossFit, there are correct mechanics (efficient and safe) and incorrect mechanics (inefficient and dangerous). Solid pull-up mechanics result in quick movement requiring relatively "little effort" and little or no stress on the lower back (lumbar spine) and shoulders, while poor pull-up mechanics cause unnecessary fatigue and can damage tendons and ligaments in the shoulder, and even irritate and compress discs in the lumbar curve. How do we prevent this? Simple. Let's break down a basic pull-up progression that should be practiced by all athletes, including those who think they have mastered a kipping and/or butterfly pull-up. Don't be too proud to work on the fundamentals.
Progression 1: The Hollow Body. This is not so much a progression as it is the abdominal position that should be maintained throughout a pull-up and throughout most movements in CrossFit. There are two positions: Hollow and Arch. In "Hollow", the athlete "locks down" their rib cage and abdomen in such a way that none of their bottom ribs are protruding as they do at rest. This is a video of Hollow Rocks, which should be practiced to achieve good pull-up position and core strength. This position is the most solid skeletal position for the upper body, should be used in pull-ups, overhead lifts and push-ups, to name a few movements AND it will protect our spines. The "Arch" position is just like the "superman" position we do on the floor. In both Hollow and Arch, keep your feet and legs together and point your toes. Often athletes can be seen attempting to kip with extremely exaggerated lumbar curves and bent knees, which is actually damaging the discs in their lumbar spine, reducing kip efficiency and making them look ridiculous. Before you even jump up to grab the bar athletes should practice Hollow and Arch position and strengthen both with Hollow Rocks and Superman/Superman Rocks.
Progression 2: Ring Rows. Every athlete should be able to execute 20 unbroken ring rows before even thinking of moving to a pull-up bar. Test yourself. If you can execute 20 unbroken, add a weight vest, put your feet up on a box, put a plate on your chest. Make this skill challenging and practice holding that hollow position under weight. Yes, even advanced athletes should try this movement with challenging scaling.
Progression 3: Strict Pull-ups. The goal for strict pull-ups is 5 for women and 10 for men with full range of motion. Use a band if necessary, but don't fall in love with your band. Too often I see athletes become dependent on a band and never push themselves to the next step. Work with a coach if you are currently using a band. Ask for a spot on the bar and try doing strict pull-ups with their assistance for variety. Don't be afraid to ask, that's what we are here for. If you are doing unassisted pull-ups, add weight, try doing slow motion pull-ups (weighted or unweighted), try holding at the top of the pull-up for 10 seconds, 5 seconds, whatever you can manage. ALWAYS practice strict pull-ups. Kipping and butterfly DO NOT make you stronger. In fact, you are probably getting WEAKER if you are constantly relying on your kip! Make a game out of it! Remember, maintain your hollow position. A great trick for keeping your body tight is to try to hold an object like a roll of tape between your feet the entire time you are working on the pull-up bar. Perhaps give yourself a burpee penalty if you drop it.
Progression 4: The Beat Swing (Part 1 of the Kip). Simply put, the beat swing is the swinging portion of your kipping pull-up, minus the actual pull-up. Fun Fact: during the swing of a kip, your weight can be magnified by as much as 10x. For me, that is approximately 1,600 pounds pulling on my shoulders. Thus, we need to make this movement as efficient as possible to reduce fatigue and injury. You should not even attempt to do a kipping pull-up unless you can do 5 strict pull-ups as a woman or 10 strict pull-ups as a man. Break this movement down and practice the pieces. Hold a roll of tape between your feet while you work on the front and back positions of the beat swing to force yourself to stay tight in the hollow position. News flash to some: your knees should NEVER bend during a kipping pull-up. Thus, in your beat swing your legs should be straight, feet together and your toes pointed. Picture a gymnast spinning on a high bar or uneven bars. That is the position we want to achieve. When we bend our knees we shorten our leverage and reduce the momentum of our swing. Shoulders and core should be activated throughout the swing. If you think your beat swing is strong, try pausing in the front and back positions. As you get stronger at the beat swing your hands will begin to separate from the bar slightly in a "weightless" fashion as you swing to your back position. It is not until you can get this bar separation that you have a strong enough beat swing to add in the pull-up.
Progression 5: The Kipping Pull-up. This is the easy part. Once you have progressed to the point where your beat swing is extremely strong, meaning you can maintain your hollow body and you achieve some separation from the bar during the swing, you are ready for a pull-up. This can be explained in one sentence: when you are in the point of the swing where you are weightless, you pull. Simple as that. It's why a kip is helpful. The swing makes your body virtually weightless so that your back, shoulders and biceps aren't saddled with the majority of your body weight.
Progression 6: The Return. Or the "push-off." Once you have reached the top of your pull-up (chin over bar) you must push off of the pull-up bar in a motion similar to a bench press. This simple piece will return your body into the back position of the beat swing, allowing you to remain in rhythm. I recommend that athletes who are having difficulty with the push-off ask a coach to spot them on the bar. Once you are at the top of the pull-up the coach will help brace you in this position so that you can initiate that push-off from the bar from the correct height in the pull-up.
I realize that these progressions sound basic to most of you, but I highly recommend practicing them if you want to have a strong pull-up and eventually, a muscle-up. Even though it's fundamental, Olympic gymnasts practice beat swings. If it's a skill important enough for gymnasts to train, it's important enough for us as CrossFitters to train. Make a game out of these progressions or even a WOD. Do sets of 10-20 solid beat swings followed by 15 seconds rest and max rep strict pull-ups, for example. Do sets of beat swings, strict pull-ups and kipping pull-ups in the same set without letting go of the bar. Try doing Fran with strict pull-ups. Stop focusing on your times and scores and start working on your strength and skills practice in the gym. For example, if you consistently practice strict pull-ups in class, kipping pull-ups will be breeze in a competition.
To learn additional pull-up progressions and new handstand push-up progressions, sign up for the clinic on April 2nd!
Cry in practice so you can laugh on the battle field.
Friday, March 23, 2012 at 8:00AM 
