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Building Blocks: The Body Weight Pullup Progression Day 4

Posted by Nick Folker on Aug 20, 2015 10:00:00 AM

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Day 4: The Assisted Chinup

Welcome to the fourth installation of the Building Blocks progression created by Nick Folker and powered by BridgeAthletic. Think you're ready for the pullup? Check out the Assisted Chinup and keep progressing!


The Assisted Chinup progresses the body weight pull from a horizontal pull to a vertical pull. This naturally increases the difficulty of the movement. To aid in the progression, we have added the resisted band to assist the athlete with the vertical pull. Using a chinup grip decreases the difficulty of the movement, aiding in the progression and allowing the athlete to perform more reps and hence improve vertical pull strength.


Exercise 4: Assisted Chinup



We suggest using a box or bench below the pullup bar for the athlete to stand on to get set up. Set up the band in the middle of the bar, then hook the band over one of your knees or feet, depending on comfort level. Hold on to the bar, hands shoulder-width apart with a supine grip - palms up.

Pull your body in a smooth movement toward to the bar. Squeeze your elbows in to your side as you pull to get your chin above the bar. Pause. Slowly return to the start position. Pause. Without a big jerking movement, repeat the movement for the prescribed reps.
Remember, stretch your lats and shoulders in-between sets for best performance. 

More Building Blocks:

Miss any of the progression or want to review? Check out the other building blocks below.

Day 1: Band Bent-Over Neck Pull
Day 2: Supine Row Hold
Day 3: Supine Row
Day 5: Pullup

Or download our e-book to receive an in-depth look at our full August Building Blocks!

Now it's your turn:

Thanks for joining us on the second stage of the pushup progression. Follow us on Facebook at, Twitter at or on Instagram using the handle BridgeAthletic in order to see the rest of the progression.
Want Feedback? We're here to help. We highly encourage you and your athletes to share videos and pictures performing the exercises. Use #BuildBetterAtheltes in order to receive feedback and guidance from one of our elite coaches on the BridgeAthletic Performance Team. 
Be sure to check back tomorrow for more Building Blocks!
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Topics: Performance Trends