Operation Pull-up: Mastery Steps Explained
This week we’ll introduce the mastery steps in detail so you can see where we’re headed, then next week we’ll dive into the specifics of the training progressions.
Chin-up Mastery Steps:
The Modified Chin-up
Negative Repetitions
Static Holds
Negative Chin-up with embedded static holds
Partial Repetitions
Attempting a chin-up
The Modified Chin-up: The only way to get better at chin-ups is to do lots of chin ups, but we obviously want to do them right. So in order to do this, we want to modify to ensure good form for all repetitions as we build up volume.
If you are training at the gym, use bands in the rack and work on slowly weaning your assistance down. If you are doing your training at home, use a box that you can use your legs to assist your chin-up with. To progress with legs, elevate the feet so they assist less or switch from two legs to 1 leg.
Negative Repetitions: The eccentric nature of negatives really helps to build strength in the muscles associated with the pull up. The slower and more controlled, the better.
With the aid of a bench, step up and grip the bar. Position your chin above the bar and transfer your body weight to your hands as you carefully step off the bench. Now, steadily lower yourself down over a 5-second count. For it to be a true rep, when you arrive at the bottom position, the arms must be fully extended. Shake out your arms and repeat, taking care to lower yourself down with steady control over a 5 second count, until the arms are fully extended. After finishing your assigned negative repetitions finish your training for the day with 1 set of as many Modified chin ups as you can do.
Static Holds: This exercise emphasizes the weak points in the chin-up: the top and bottom positions.
Part 1: Step up on your bench and get into the fully contracted position at the top of the bar. Your chin is over the bar with the elbows next to the ribs. The thumbs should align with the outside edges of the shoulders and the forearms are held completely vertical. Slowly transfer your body weight from your feet to the hands. Make sure to continue to breathe steadily. Allow your lower body to relax and hang in this static position for as long as possible; time yourself. When you eventually lose it at the top, slowly lower yourself down again. Your goal is 1-minute. Once you’ve completed the static hold, rest for 60-seconds and repeat until you reach a cumulative 1 minute hold.
Part 2: Step up to the bar and get your grip this time with your arms extended. Visualize in your mind actually pulling yourself up, Pull on that bar with an all out effort until your grip gives out. Rest 60 seconds and repeat.
Part 3: Finish with a set of max rep modified chin ups (don’t be surprised if your total rep count is lower!)
Negative Chin-up with embedded static holds: Here we combine both static and negative strength in the same exercise.
Part 1: Once again, starting from the top position, do a static hold for 10 seconds. Without letting go, slowly and with control, lower half way (elbows 90 degrees) and continue holding statically for another 10-seconds. Now, without letting go, lower yourself further down to just above the bottom position, keeping the arms just slightly bent; continue pulling hard for another 10 seconds. Release the bar, rest 60 seconds and repeat (don’t be surprised if you cannot hold each position for a full 10 seconds).
Part 2: Complete one max rep set of modified chin-ups
Half and Partial Repetitions: At this point you are very close to performing a full range chin-up. We’ll divide the chin-up movement into two parts: the top and the bottom positions.
Part 1: With the aid of the bench, climb up to the top position with the chin over the bar. Now step off the bar and lower yourself down slowly and with control to the halfway position (elbows 90 degrees) and then pull yourself back up. This is called the half chin-up. Perform as many half-chins as possible, then record your number. Rest 60 seconds.
Part 2: Next hang from the bar at arms length and pull yourself as high as you can or to 90 degrees (don’t worry how high up you can pull yourself, just get as high up as possible each rep without swinging or kicking your legs. This is called a partial chin-up, emphasizing the pulling action from the bottom.
Part 3: When you’re finished with the partial reps, rest for 60 seconds then perform 1 set of 6 negative repetitions. If you can’t complete more than one or two partial reps in the upper half position, return to Step 5 later in the week and increase your hold time to 15 seconds.
Attempting a chin-up: By this point in the game, you are ready to attempt an actual chin up. We’re going to attempt to bolster your positive attempt with a negative loading (to make the attempt a little easier) The tension generated during the lowering movement will help bring you back up to the top of the bar.
Start by stepping on a box to complete a negative chin, then lower yourself down a little quicker -- approximately 2 seconds. When you reach the bottom position, quickly reverse directions and pull back up as hard as possible. Then lower yourself down slowly on a 5 second count relishing in the fact that you just crushed your first chin-up!!!
If you succeeded in pulling yourself up to the top, awesome! Don’t stop there. This needs to be ironed in and not soon forgotten! Rest 1 minute and repeat up to 4 more times.
