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Building Blocks: The Body Weight Pullup Progression Summary

Posted by Nick Folker on Aug 21, 2015 10:00:00 AM

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Day 5: The Pullup

Welcome to the final installation of the pullup progression in the BridgeAthletic Building Blocks series. It's time to conquer the pullup! Don't forget to show us what you've got.


You are about to master the Pullup. If you have  followed the progression to this point, you are in a good place to perform pullups without any help. That said, if you have not, I would recomend referencing the rest of the progression, Day 1, Day 2, Day 3, Day 4, in order to best prepare for the pullup!
Initially, it might be beneficial to stand on a box or bench under the pullup bar to help setup for each set. Place hands, knuckles up, just wider than shoulder-width on the pullup bar.
In a controlled movement, pull your body toward 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.
Stretch your lats and shoulders in-between sets for best performance.

Exercise 5: The Pullup

More Building Blocks:

Be sure to check out the rest of the progression if you have more questions on how to master the squat.

Day 1: Band Bent-Over Neck Pull
Day 2: Supine Row Hold
Day 3: Supine Row
Day 4:Assisted Chinup

Now it's your turn:

Thanks for joining us on the final stage of the squat 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 #BuildBetterAthletes in order to receive feedback and guidance from one of our elite coaches on the BridgeAthletic Performance Team. 
Be sure to check back next week for the Combo Pullup Progression.
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Topics: Performance Trends