Pull-up Strength 2.0-More ways from Zero to Hero

Since the premiere of the Zero to Hero, it has been the most popular article on the site. The original article utilised grease the groove during the period of your entire day. Some of you don't have the time and resources or are looking for a way to improve pull-ups during your regular workouts. Below are some new tips and idea's to toss into you regimen to help you blast out of that plateau.

First off we need to decide the goal of your workout. Is it a conditioning workout or strength based? If you are following a cookie cutter program and don't know here's an easy approximation. If the workout calls for more than 20 reps, in general it's probably gonna be more of a conditioning effect. Under 20 reps is strength based. These are just approximations. If you've been a gymnast for several years or are a light weight and have a high level of relative strength, these may shift up slightly.

The following learning progressions may apply to both categories depending on your current level.

Strength based-

• Start with negatives- slowly lowering yourself as described in the original article,beware eccentrics will cause more muscle soreness
• Progress to mixed grip- one palm facing you, one facing away, switch hands between sets
• Then chins- palms facing you
• Pull-ups- palms facing away 
• Finally weighted versions of all the above
• You may also use a band of partner to assist on any of the unweighted progressions.

Conditioning based-

• Jumping pull-ups- jump up, then lower yourself under control, but not slow like the strength based negatives. These are an excellent conditioner at any level if done with a good speed
• Mixed grip kipping- Same as strength based but this time use a kip to get a rhythm and speed
• Chin grip kipping- Same as strength based but this time use a kip to get a rhythm and speed
• Full kipping pull ups- Same as strength based but this time use a kip to get a rhythm and speed

You can use the conditioning based progressions to assist in advancement instead of a partner or band. Perfect if you train by yourself with limited equipment. On the weighted exercises, a vest, kettlebell or dumbbell and special pull-up/dip belts work best. Use the vest or air pack for the ballistic conditioning exercises. I've found a dumbbell between the feet or calves(depending on height to work well in the gym as you can just let it go and get another rep if needed. Kettlebells on the foot works off the same principle in an austere environment given enough height. Another option is a medicine ball between either feet or knees. Between knees will also help strengthen your guard squeeze.

Learning the kip takes time. Some of my fellow soldiers with less efficient nervous systems took upwards of a month to learn it. Took me about 3 workouts to perfect consectutive kips, I could kip once the first time but took awhile to get a rythm. So it all depends on your learning curve. Best resource is the Crossfit Video's. The one's by Annie and Adrian are very good instruction.

The following two videos are excellent instruction and trouble shooting the kip. They look much better in full size HD, just right click the title under the video, open in new page or tab.

The Kipping Pullup - Part One from Patrick Cummings on Vimeo.

The Kipping Pullup - Part Two from Jon Gilson on Vimeo.

Instead of a specific program, we can again grease the groove on a daily basis but instead of spreadout, just a simple couple min and your done. You can practice them as your warm up. 2-3 sets of 5 reps in a productive warm up circuit will do. For example 5 pull ups(of your level, either conditioning or strength, conditioning will be less fatiguing for your coming workout if you keep the volume low enough) 10 pushups, 15 squats. Couple rounds of that along with some overhead squat practice and you should be warmed up well. Toss in the harder ones for your actual pull up workout days.

Hope this update has answered some questions and given you some new ideas on how to expand your pull up performance. Leave comments and question on the blog Nathan's Training Corner