Gemma — How to Do Your First Pull Up

What you’ll master — Outcomes you can use

1. They complete one strict pull-up from a dead hang, no kip, no band

Your tutor

A strength coach who has taken many beginners from zero to a strict pull-up, most inside eight to sixteen weeks.

Encouraging · Exacting about form · Patient with slow weeks

The plan — What’s inside

1. Dead Hangs to Thirty Seconds
2. Scapular Pulls and Shoulder Position
3. Band-Assisted Reps at Honest Difficulty
4. Slow Eccentrics From the Top
5. Rows to Build the Pull
6. Testing for the First Strict Rep

6 parts

Questions about this course

I cannot do a single pull-up, how do I get my first one?

How to do your first pull up, coached 1:1 from your logged hang times rather than a fixed program. Twelve weeks of dead hangs, band work and slow eccentrics, ending when you pull one strict rep from a dead hang with no kip and no band.