29/09/2025
Pull Ups are one of my ‘Big 4’
The goal is to be able to pronated grip with +75% bodyweight
Here’s some things that have helped me
1. Optimise Body Composition
This will always help. It means more muscle and less fat. If we have more of the tissue that makes us move forces and less of the stuff that we don’t need around the belly, we’re shifting the odds of improving our physical capabilities in our favour.
2. Encourage scapula movement.
Getting the scapula to move around the ribcage, whilst ensuring that scapula-humeral rhythm is in check will help us to move all pulling muscles, particularly the lat, from origin to insertion without restriction and help keep shoulders pain free.
3. Fuel for performance/recovery
I probably should have put this first. It’s amazing how many people don’t do this. And it makes a huge difference. Dial in and see.
4. Grow your back muscles
Whilst seemingly obvious…in my Calisthenics training I often neglected this, focussing sometimes exclusively on improving the skill. Don’t neglect doing movements away from the skill, that are way more stable, to allow you to build muscle that will help in your ex*****on of the movement
