Pull Up

Bar Pull Up

  • Start in a dead hang position with shoulders hanging glued to your ears
  • Make sure your body is in the hollow body position
  • Initiate movement by pulling your shoulder blades back and down and making your neck long
  • Make sure ribs stay down, abs and butt on
  • Follow through with a pull that will direct your chest toward the bar
  • The movement hits its peak when chin passes the bar, or when chest touches the bar
  • Descend while maintaining hollow body position
  • Movement finishes when you end up in the dead hang starting position

Bar Pull Up Progression

In this progression, Carl breaks down a proper strict Pull Up on the bar and identifies proper positions as well as common faults. While this may seem like a simple strength base movement, it's important to maintain control of your body positions throughout the full range of motion to be progressive.

Blocking Movement for Quality Pull Ups

In this series, Coach Carl demonstrates how to apply the concept of blocking movement to clean up positions and facilitate skill transfer. We've seen this demonstrated with the Push Up progression already where we do that movement with the elbows in, and now it's time to take this concept to other movemnts to clean up your form.

In this video, Coach Carl and Courtney work cleaning up the Pull Up by forcing the feet to stay together throughout the whole movement.  They accomplish this by tucking and holding a Slingshot between the athlete's feet while doing the Pull Up.  While this may significantly slow down the movement and may feel more difficult and more work, it will help the athlete focus on better mechanics and greater efficiency by tightening up the legs and activating the hips in a better position to drive the athletes up to the bar.

Butterfly Pull Up

  • Initiate a kip by swinging feet front and back, and follow swing motion through to hips and then shoulders
  • The body should bow from global extension to global flexion
  • At the apex of the "from" portion of the swing you will spot the bar, and do the fastest pull that will get your chin over the bar (or chest to the bar)
  • Follow through by pulling yourself under the bar by maintaining global extension
  • When arms reach full extension, the body should be fully extended as well; i.e. arms behind ears, hips forward and feet behind you
  • If you hit the sweet spot the body should be fully loaded to initiate the next swing and pull up

Note: Make sure to maintain traction through full range of motion.

Chest to Bar Butterfly Pull Up with Kick

... (details coming soon)

Chest to Bar Pull Up with Kip

... (details coming soon)

Chest to Bar Pull Up with Kip and Kick

... (details coming soon)

Controlled Chest to Bar Butterfly Pull Up

... (details coming soon)

CrossFit Games 2012 Regionals Breakdown Event 4

We are back once again to break down Regionals events for the 2012 Reebok CrossFit Games workouts. In this video we focus on the Regionals Event 4 with our tips and cues for the Pull Ups.  Learn how to grip the bar properly to save your hands and maximize external rotation in your shoulders throughout the movement, and also control your kip and keep it small to maximize efficiency.

We've gone over these movement patterns and tips before, so here are some additional resources:

CrossFit Games 2012 Regionals Breakdown Event 6

We are back once again to break down Regionals events for the 2012 Reebok CrossFit Games workouts. In this video we focus on the Regionals Event 6 with our tips and cues for the Toes to Bar and Burpees Box Jumps.

We've gone over these movement patterns and tips before, so here are some additional resources:

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