PULL-UP PATHWAY

Mastering the pull-up starts with fundamentals. This progression takes you through a structured circuit designed to introduce pulling mechanics, strengthen key muscle groups, and gradually build the power needed for full pull-ups. Train this consistently, and you’ll develop the grip, scapular control, and pulling strength to dominate your first pull-up.

THE WORKOUT:

Level 1: Foundation – Grip & Scapular Activation

• 3 Rounds:

✅ 10 Scapular Pulls – Learn to engage your lats and initiate the pull-up correctly.

✅ 10-sec Active Hang – Strengthen grip, shoulders, and endurance.

Level 2: Strengthen Your Pull & Control

• 3 Rounds:

✅ 10 Scapular Pulls – Reinforce pulling mechanics.

✅ 10 Incline Pull-Ups (Australian Pull-Ups) – Build horizontal pulling strength and core activation.

✅ 10-sec Gorilla Hang – Improve grip endurance and overhead stability.

Level 3: Assisted Pull-Up Mastery

• 3 Rounds:

✅ 10 Scapular Pull-Ups – Continue lat engagement drills.

✅ 10 Band-Assisted Pull-Ups – Work the full range of motion under assistance.

✅ 10 Jump into Slow Negatives – Lower down as slow as possible to develop eccentric strength.

HOW TO TRAIN IT:

✔ Start at your current level and progress when ready.

✔ Focus on form—quality over quantity.

✔ Train this at least 3 times a week for optimal strength gains.

✔ **Use controlled movements—no swinging, no rushing.

Commit to the process, and your first pull-up is just around the corner. LET’S GORILLA!🦍⚡️