Simplified Pull-up Scale

Students & faculty are winning with a 3-step scale

From training about 100 students and 20 faculty over the past few weeks, it’s quickly becoming clear to me which exercise progressions are too complex. My upcoming articles are going to keep you posted on what’s working well for those I’m training in real life.

With the pull-up, I’m able to get classes of 30-40 students - or 10-20 faculty - winning with the SAME MOTION by using a 3-step scale:

1. Feet assisting up AND DOWN

2. Feet assisting just on the way up, but working to handle the body’s full weight on the way down

3. No assistance from the feet (a pull-up)

With this system, all my students and faculty are able to do 10 FULL reps - but at their level, or mixture of levels.

To do the easiest level, set rings (ours are $40) or a scalable rack (ours is a squat rack - but with special grooves made for rapid adjustment of pull-up bar height, too) just above shoulder height so that you’re on your tippy toes in the top position.

Pull downward with the intent to lift your body off the ground.

Then control down until your arms are fully stretched, using your feet to slow your descent while also applying intent with your upper body to slow down this descent.

Pull yourself back up (using your feet to assist) and repeat.

The next level would be setting the bar just above your head and using your feet to help get your chin above the bar.

Then try to slow down your descent without the use of your feet.

Use your feet to push back up, then repeat.

When your body is easy to slow down, you may be able to pull yourself back up!

That’s it for this week.

Can’t wait to be in touch with more up-to-date tips next week!

Yours in Solutions,

Ben

For everything I’m doing in-person, but online, the Exercise Skills For Life program on the app has up-to-date form videos for all the skills I’m teaching to students and faculty. As always, it’s the lowest price I’ve seen to coach YOUR FORM.

We also make our own rings and scalable squat/pull-up rack.

And to see if there’s an in-person ATG coach or gym near you.