PERFORMANCE MENU

JOURNAL OF HEALTH & ATHLETIC EXCELLENCE

The Pull-up
Greg Everett

The pull-up is arguably the most valuable exercise

performed without a barbell. Its applications span
sports and disciplines, and its variations are nearly
limitless. Producing improvements in muscular and
connective tissue strength, mobility, and metabolic
conditioning, the pull-up unquestionably deserves a
regular position within everyones training.
We have several basic pull-up variations with which
to work: strict pull-ups and chin-ups of varying grips
and styles, and a few types of kipping such as the
traditional, the frog-kick, and the butterfly kip. Each
has its benefits and appropriate application, and each
has its limitations.
The biggest mistake an athlete can make is limiting himor herself to a single variation in trainingthis leaves
gaps in development and ability that can become
problematic. A great recent example of this occurred
at the second annual CrossFit Games. The butterfly
kip (BFK), introduced to the CrossFit community by
Canadian studs Brett Marshall and James FitzGerald,
has grown quickly in popularity and is becoming the
new standard in kipping for CrossFitters. However, the
announcement a few days prior to the games that
the performance standard for pull-ups would require
contact between the chest and bar changed the
game significantly and, while some athletes were
able to make the BFK conform to these standards, it
was clearly troublesome, and many athletes who had
traded in the more traditional kip for the butterfly kip
saw their pull-up performances suffer dramatically.
This is not to say, of course, that athletes shouldnt
emphasize particular variations over others to most
appropriately serve their training needs. For example,
a competitive weightlifter, while certainly in need of
pull-ups in training, has no use for BFK pull-ups; the
need for metabolic conditioning is non-existent, and
the purpose of the BFK is to allow faster cycling and

more economical pull-ups to increase the work done

in a given set. The weightlifter will rely on deadhang
variations and a more traditional kipping style.
Between these two basic types of pull-up, well cover
the vertical pulling strength development possible with
the deadhang pull-up, weighted when necessary,
and the ballistic loading, shoulder girdle flexibility,
and connective tissue strengthening provided by the
traditional kipping pull-up.
As always, a rational evaluation of each athletes needs
will dictate the appropriate choices of exercises. For
generalists such as CrossFitters, all variations should be
used with at least enough frequency to develop and
maintain technical proficiency, while the individuals
preferred style can be relied on as the default and be
the focus of the greatest volume of use and practice.

Variations
Following are descriptions, videos and other information
for the most common and valuable pull-up variations.
Keep in mind that for each of these variations, there
are minor execution variations among individuals.

Pull-up
Description: This is the conventional deadhang pull-up
with a pronated grip (palms facing away from athlete).
Starting with the shoulders fully opened, the athlete will
pull with the back and arms to elevate the body to the
bar. At minimum, the chin (without reaching) should
finish above the bar; ideally, the athlete will contact
the upper chest to the bar to simulate the same range
of motion as a press. A slight backward lean and back
arch at the top will encourage more involvement of the
back musculature rather than relying overwhelmingly
on the arms.

THE PERFORMANCE MENU

Benefits: The pronated grip allows the shoulders to

open fully and generally places less strain on the wrists
and elbows in the bottom position, as well as allows
for a greater range of grip widths. It allows the easy
addition of weight, either by a harness or held in the
legs. The movement is simple to assist in a number of
ways for those unable to perform it either entirely or in
adequate numbers.
Drawbacks: This is a relatively slow movement, and
therefore not very useful for metabolic conditioning.
Some athleteswomen in particularmay be unable
to perform them and will require possibly a long training
period before being able to perform them unassisted
in adequate numbers.
Applications: This is the basic vertical pulling strength
exercise and the default grip style. For those not in
need of metabolic conditioning using the pull-up for
shoulder strength and mobility balance, this is one
good choice.
Watch Video

Chin-up
Description: The chin-up is identical to the pull-up, but
uses a supinated grip (palms facing athlete).
Benefits: Because the supinated grip makes it rely on
the biceps to a greater degree than the pull-up, the
chin-up is typically easier for athletes to perform, and
consequently may be accessible sooner to athletes
with inadequate upper body strength. The chin-ups
supinated grip balances the body better for variations
like L-pull-ups.
Drawbacks: The supinated grip on a straight bar often
places considerable strain on the wrists and elbows,
and also limits the degree to which the shoulders can
open at the bottom of the movement. The grip also
greatly limits the possible widths for hand placement
due to the limitations of wrist mobility.
Applications: The chin-up is a good option to use
in concert with the pull-up simply for a degree of
variation without significantly altering the effect of the
exercise. The chin-up can also serve as an intermediate
movement between assisted pull-ups and unassisted
pull-ups. As mentioned previously, its generally easier
for athletes and will often be an athletes first exposure
to an unassisted movement before achieving a
deadhang pull-up.

Traditional Kip
Description: This type of kipping pull-up is the most
similar to the glide kip used in gymnastics, although
the two movements are quite different. What they
share is a longer range of motion of the whole body
and a more fluid transition from horizontal to vertical
movement, distinguishing them from the frog-kick or
butterfly kips. Initiating the movement with a forward
push of the head and chest through the arms to arch
the body under the bar, the athlete will pull the hips
back to reverse the arch. As this arch is forming, the
athlete will lift the knees and pop the hips up toward
the bar, briefly unloading a portion of the athletes
bodyweight, while then pulling the chest up to the
bar with the arms. To return to the bottom, the athlete
pushes back away from the bar to enter into an arc
similar to the one followed on the way up. This reduces
the strain on the elbows and shoulders as well as drives
the athlete smoothly into the forward arch that will
begin the subsequent pull-up.
Benefits: This kip variation involves the most forward
movement of the body and the greatest range of
motion for the shoulders, consequently making it the
most beneficial for shoulder and upper back mobility.
Because of the much greater elastic loading and
momentum achieved in this movement relative to
other kip variations, the traditional kip offers the most
potential for height relative to the bar. With enough
effort, this kip can easily propel the athletes waist to
the bar.
Drawbacks: The long range of motion that gives this
kip its primary benefits are also drawbacks in some
sensesit makes the movement slow relative to the
frog-kick and butterfly kip, and accordingly, is not ideal
for use in workouts in which the athlete is attempting
to complete pull-ups as quickly as possible. That said,
they are still useful in metabolic conditioning because
they require more effort and consequently improve
the athletes capacity through system improvements
rather than increases in movement economy.
Applications: For athletes not in need of metabolic
conditioning, the traditional kip should be used in
addition to deadhang variations to improve and
maintain shoulder mobility and connective tissue
strength. Its also a convenient exercise to introduce
and practice hip speed and body coordination.
Watch Video

Watch Video

THE PERFORMANCE MENU

Frog-Kick
Description: Unlike the traditional kip, the frog-kick
moves the athlete nearly straight up and down. The
athlete initiates the movement by simply lifting the
knees and popping the hips up as was done with the
traditional kip, but in the absence of the preceding
arching. This allows a similar unloading of bodyweight,
during which the athlete can complete the movement
with a pull of the arms to bring the chest up to the bar.
To reduce the strain on the shoulders and elbows on
the return to the bottom, the athlete can push back
from the bar slightly to return in a subtle arc rather than
simply dropping straight down. Forward arching under
the bar should be intentionally minimized to keep the
cycle time as quick as possible.
Benefits: This movement tends to come more naturally
to peopleits essentially what the body wants to
do when an individual is stuck during a pull-upso
its very easy to teach and learn. Because horizontal
movement is reduced and the athlete is moving in a
more direct path to the bar and back, the frog-kick
is considerably quicker than the traditional kip, and is
therefore a better choice for timed workouts.
Drawbacks: The intentionally limited body arching
removes a great deal of the shoulder and upper back
flexibility benefits of the traditional kip.
Applications: Because of the ease of instruction and
learning, the frog-kick is a good introductory kipping
style. Its also a good choice for timed workouts
because of its quick cycle time and relatively minimal
effort requirements, both in terms of muscular work
and coordination.
Watch Video

Butterfly Kip
Description: The butterfly kip is a variation that attempts
to circumvent the long cycle time associated with the
traditional kip.
Benefits: The butterfly kip appears to be the most
economical kip variation with the shortest cycle time.
It allows large volumes of pull-ups to be completed
quickly and with minimal effort, and consequently is
ideal for timed workouts.
Drawbacks: The BFK is by far the most technically
challenging kip variation, and will require significantly
more instruction and practice time for athletes to
achieve proficiency. Initially athletes will muscle their
way through the movement, slowing it down and
using far more effort than the proficient BFK will require

ultimately. Its common for a series of BFK pull-ups to

be interrupted by a loss of timing, forcing the athlete
to insert a few more traditional kipping pull-ups in order
to reset. This alone has the potential to negate any
cycle time benefits in a given workout. Its economy
reduces the physical challenge enough that training it
exclusively will likely reduce an athletes capacity with
other kipping variations due to its reduced demand on
local muscular strength. The nature of the movement
reduces the amount of shoulder and upper back
stretching seen in the traditional kip, although not to
the degree of the frog-kick. It doesnt have the height
potential of the traditional kip, and is more in line with
the frog-kick in this sense.
Applications: The BFK is best suited for timed workouts
in which maximal volume in minimal time is the only
goal. It is not appropriate for athletes in need of upper
body pulling strength and improved shoulder mobility.
Watch Video

Progression
Because the pull-up will be inaccessible for many
individuals initially, strategies to scale it will be necessary
both to provide interim training options that provide
benefits as similar as possible and to progress the
athlete to the ability to perform pull-ups as required by
his or her training program. There are a number of ways
to do this, and each has its benefits and drawbacks.
Following are a few of the best choices, in approximate
order of difficulty.

Body Row
The body row is most easily performed with rings
because of their adjustable height. This exercise can
accommodate any level of strength, and even be used
with single arms in the case of injury or other problems.
The individual will hold the rings and lean back from
them until the arms are fully extended and scapulae
protracted. Initiating the movement by retracting
the scapulae, he or she will continue pulling with the
arms and back to bring the shoulders to the rings,
keeping the body in a rigid straight line throughout the
movement. Convenient benefits of the body row are
the added back work and need for core stabilization.
The higher the rings and the closer the feet to them,
the easier the movement. This exercise can be made
quite challenging by placing the feet on a bench or
box and lowering the rings to its heightthis will place
the body horizontal at the top of the movement. This
demands considerably more strength than a kipping
pull-up.
Watch Video

THE PERFORMANCE MENU

Supported Kip
This is a simple movement requiring little strength that
can be used by nearly anyone to receive much of the
shoulder mobility benefits of the traditional kipping pullup. With a box of the necessary height under the pullup bar, the individual will grip the bar and hang with
fully extended arms and open shoulders while standing
on the box with bent knees and all of the weight in
the arms if possible. Keeping the feet in contact with
the box, the individual will push the chest and head
forward through the arms, rocking onto the toes, and
then reverse the arch to bring the hips and head
behind the arms, rocking back onto the heels. This will
mimic the basic motion of the kip with less demand on
strength and coordination.
Watch Video

Squatting Pull-up

the top of the movement. At the top, the individual

should make an effort to slow the return downward,
replace the feet on the platform, and support as much
bodyweight with the legs as needed during the return
to full arm extension. This movement needs to be as
smooth as possiblesnapping and jerking of the arms
only leads to elbow pain and possible injury. Always
be sure the legs are ready to support the individual
when needed. Just as with the squatting pull-up, the
legs should be allowed to do only as much work as is
absolutely necessarymore than that and the purpose
of the exercise, at least as a progression to the pull-up,
is defeated. Once the individual has gained enough
strength with the exercise, the legs may be removed
from the eccentric phase entirely and the movement
performed under slow control under the power of the
arms and back only. These negatives should be used
very judiciously as they have the potential to produce
extreme soreness and potentially dangerous muscle
damage.
Watch Video

The squatting pull-up allows an individual to perform

the full range of motion of a pull-up with only the
amount of bodyweight theyre presently able to
manage. This is usually easiest done with rings to allow
quick height adjustment without the need for boxes
or platforms. Set the bottom of the rings at the height
of the individuals shoulders, so that a fully standing
position with the hands on the rings will place the
individual at the top of the pull-up movement. From
this position, the individual will simply squat below the
rings, hanging as much bodyweight from the arms as
possible. When full arm extension is reached, he or she
will return to the top, again using the arms and back
as much as possible to return, supporting only as much
as necessary with the legs. Dont allow the individual
to drop uncontrolled to the bottom or to simply squat
back up with no effort from the arms and back.

Band Pull-up
The band pull-up simply uses an elastic band hanging
from the pull-up bar to assist the movement. The
individual can place the band under one or both feet,
or bend one or both knees and slip it under the shins.
More tension and therefore more assistance can be
achieved by spreading the legs with the band around
both feet. The primary drawbacks to this method are
that getting in and out of the bands is awkward and
tedious, and theres potential for the individual to
catch a slipped band in any number of uncomfortable
locations. This method is best employed with the
assistance of a partner or trainer.
Watch Video

Watch Video

Learning & Teaching

Jumping Pull-up
The jumping pull-up can be performed in a number
of ways, from a simple straight jump to one involving
the kipping motion of the supported kip exercise. The
height of the bar or rings relative to the floor or platform
on which the individual is standing can be adjusted
according to needthe more leg assistance needed,
the closer the two should be. Starting in some manner of
partial squat with the arms fully extended, the individual
will jump as he or she pulls with the arms, using an
adequate combination of power from each to reach

There are a number of methods to teach the kipping

pull-up, and variations to teach the different kipping
styles. The most effective Ive seen for the basic kip,
and the one I continue to use with my own clients,
is the progression created a few years ago by Eva
Twardokens.
This is a three-step progression, and depending on the
individual, these steps may be completed together, or
may need to be spread out over a longer period of
time while the requisite strength is being developed.

THE PERFORMANCE MENU

Step 1

Making the Transition

The first step in the progression is the supported kip

described previously. This step can be performed by
nearly anyone, and can be introduced very early in
an individuals training to begin developing shoulder
mobility and a good sense of the movement well
before the pull-up is actually learned. Assistance
can be provided by the trainer or partner by holding
the individuals hips and guiding them through the
movement.

With the previous three steps completed, the individual

has a reasonable feel for the kipping movement.
However, its still a fairly significant jump to an actual
kipping pull-up, and for those not particularly athletic,
an impossible one. In such cases, some transitional
work can be helpful.

Watch Video

Step 2

The problem is the motion of the legs and hips. With

the jumping kip, the hips lead the motion because
the individual is driving off the platform with the feet.
However, in an actual kip, the knees will lead and
the hips will follow. For those not possessed of above
average coordination, this is too confusing of a change
to ask for without providing assistance.

The next step adds a jump to the bar to the first step.
The individual will begin by performing a few supported
kips to get the rhythm and full range of motion. Once
this is established, the individual will jump as he or she
reaches the back of the kip movement and use the
arms to complete a pull to the bar. The key is timing this
jumpindividuals will invariably want to jump when
immediately below the bar. Instead, they need to
wait until theyve reached the point at which theyve
previously reversed the kip to return forward, that is,
maximal back archthey should feel the tension
in their bodies at this point. Its important that the
individual replace the feet in the same position from
which they jumped after each rep.

There are a few ways to teach this knee and hip

movement. Possibly the most effective option comes
from Adrian Bozman: Lying on the floor (a nicely
padded one) with the knees bent and feet flat on the
floor as if preparing for a sit-up, the individual will kick
the feet and knees up and forward, which will pop
the hips up off the floor momentarily. This is the same
movement that will occur in the pull-up, and this can
be immensely helpful in bridging the aforementioned
gap. However, it is a bit jarring on the body, and for
older and less resilient clients, may not be a good
choice.

Watch Video

Another option is teaching it from the pull-up bar. This

can be broken into a number of steps as needed and
as described herein, or the initial steps can be omitted
if deemed superfluous for a given individual.

Step 3
Following satisfactory kip jumps, the individual will
progress to connecting multiple jumps in series. In
order to do this, the correct return path from the bar
needs to be established. Once the individual reaches
the top of the pull, he or she must push backward
away from the bar horizontally. During this backward
push, he or she will of course be falling as well, so the
result will be a smooth arc as they return the feet to
the platform. This arc will naturally encourage them
to swing immediately back into the forward arch of
the supported kip. However, most individuals, out of
fear, will stop themselves from swinging forward. Theyll
need to be explicitly instructed and encouraged to
continue the movement.

Watch Video

Step 1
Hanging with the arms at full extension from the pullup bar, the individual will simply lift the knees as high
as possible and then kick the feet forward and down.
Even with no intent to do so, this motion should pop
the hips up slightly. Once this has been done a few
times, the individual can be instructed to attempt to
elevate the hips as much as possible with the kick.
Watch Video

Watch Video

THE PERFORMANCE MENU

Step 2
Start with a box or platform under the bar at a height
that places the individual when standing erect with the
hands gripping the bar with about a 90-degree bend in
the arms. From this position, the individual will perform
the same lift and kick he or she did in the previous step.
However, with the kick, he or she will pull with the arms
and attempt to pop the chin over the bar.
Watch Video

Step 3
The final step in this transition is to add this new knee and
hip motion to the supported kip jump. As the individual
reaches the back of the arc, instead of jumping off the
box by driving with the legs, he or she will lift the knees
and kick down as was done in the previous two drills.
This will need to be done with a lower box to allow
space for the feet to drive down. Once this movement
is satisfactory, the individual can begin training the
actual kipping pull-up.
Watch Video

Getting The Big Kids Pull-up

For individuals already capable of deadhang pull-ups,
learning the kipping pull-up is an entirely technical
pursuitas soon as the technique is learned with
the drills described above, the individual is ready to
perform a kipping pull-up.
For individuals not yet able to perform a deadhang or
kipping pull-up of any type, two progressions are being
undertaken simultaneouslystrength and technique.
Because the technique drills will not be remarkably
taxing, both can be performed without concern for
interference or overtraining. The exception to this is
elbow and arm flexor strainbe conservative with
new clients when introducing the training.
The various exercises described in the progression
section should be used while the individual is practicing
the learning drills for the kipping pull-up. The difficulty
of these exercises should be increased incrementally
as tolerated, and a reasonable amount of alternation
among the accessible ones employed.
It will be fairly obvious when the individual is ready to
attempt an unassisted kipping pull-up. Once he or she is
able to hang from the bar and maintain a kip swing for
several reps without too much of a struggle, attempts

can be made. However, as mentioned previously, be

cautious of overdoing it with individuals who dont yet
have much exposure to this kind of exerciseelbow
and arm flexor strain can arise surprisingly quickly with
seemingly little work.

Kipping vs. Deadhang

The kipping pull-up has historically been a magnet
for argument in the CrossFit community. Particularly
in its earlier days, before reaching juggernaut status,
CrossFit was continually on the defensive regarding
the kip. At this point, there should be no question of the
kipping pull-ups value, although there are still points of
contention.
For a number of years, there has been a claim floating
around that those who are able to perform the most
kipping pull-ups are also able to perform the most
deadhang pull-ups. While as a general observation, this
may be accurate in terms of average, the real issue is
missing. Early in CrossFits public life, the overwhelming
majority of athletes being drawn in were already
capable of deadhang pull-ups, and subsequently
learned to perform kipping pull-ups. Its no surprise
that an individual able to perform 20+ consecutive
deadhang pull-ups was able to perform, once the
technique was established, 40-50+ kipping pull-ups.
However, as more people were attracted to
CrossFit, the number of individuals able to perform
substantial deadhang pull-up numbers dwindled as a
percentage, and the number of those who came to
the game unable to perform any at all exploded. For
these latter individuals, the kipping pull-up was their
first exposure to the pull-up. It became clear that the
correlation between deadhang and kipping pull-ups
was not a two-way street; that is, while a large number
of deadhang pull-ups ensures a proportionately
large number of kipping pull-ups, a large number of
kipping pull-ups does not ensure a proportionately
large number of deadhang pull-ups. This is very easily
demonstrated at any CrossFit gym.
That association notwithstanding, the kipping pullup certainly contributes to the ability to perform
deadhang pull-ups. Individuals whose first pull-ups are
kipped can eventually develop deadhang pull-ups
from continued kipping work. Unfortunately, theres
a limited transfer; past a certain threshold, increasing
kipping pull-up numbers are the result of grip stamina,
metabolic conditioning, and movement economy
far more than the increases in local strength needed
for substantial improvement in deadhang numbers.
While continued kipping will be helpful to a degree,
increases in deadhang pull-ups require performing
deadhang and weighted pull-ups regularly.

THE PERFORMANCE MENU

Grip

Sticking it In

With every pull-up variation, we also have potential

grip variations. In cases of GPP training, a variety of
grip widths should be used, although again, there
should always be a default width which a given
athlete is most proficient. As mentioned previously, the
options for hand widths with a supinated grip like in
the chin-up are relatively limited due to the constraints
of wrist and elbow mobilityit will generally need to
be considerably narrower than an individuals chosen
pronated grip. Options for the pull-up variations are
much greater. Ideally, however, the default width is
similar to the grip width for the individuals pressslightly
outside the shoulders, placing the forearms vertical or
just outside vertical at the top of the movement. This
will maximize both the range of motion and shoulder
mobility.

Where and how the pull-up is placed in the training

program will vary significantly among individuals
depending on their needs for sport or fitness. However,
we can lay down some very general guidelines.
Weighted pull-ups (or deadhang pull-ups if challenging
enough) should be programmed like any other
strength training with 1-3 good doses of work each
week, ideally with the load and volume varied a bit
among those workouts in a single week. Of course,
there should be an intentional progression of weight
and/or volume over time.

Whether or not to wrap the thumbs around the bar is

generally a choice to be left to the individual, although,
of course, practicing both ways is ideal.

Stamina work, i.e. higher-volume kipping or deadhang

pull-ups, can be performed much more frequently,
as much as 5-6 days each week for an adequately
conditioned individual. Again, some variation in total
workout volume and consecutive reps should be varied
somewhat among training sessions. Some individuals
see good results from inserting single sets of pull-ups
numerous times throughout the day. If this approach
is used, the individual should be cautious to limit the
volume to that which doesnt induce lasting fatigue
that is, from day to day, the number of pull-ups that
can be performed in these frequent sessions should be
fairly similar. If numbers are falling, the individual needs
to drop the volume and more gradually build up the
numbers.

THE PERFORMANCE MENU

ERFORMANCE MEN

Subscription

Visit www.performancemenu.com for more information

and to subscribe online.

Back Issues

Back issues of the Performance Menu are available at

www.performancemenu.com

Community

Join the community and the discussions at the Performance

Menu training and nutrition forums.