Fitness
Strict Pull-Up Progression
Strict pull-up progression builds dead-hang strength with negatives, bands, and volume caps before adding kip for conditioning work.
Strict pull-up progression builds dead-hang strength before kipping—scapular pulls, negatives, band-assisted reps, and weighted clusters when bodyweight sets are solid. Aim for smooth tempo, full range, and no hip heave.
Two to three strength sessions weekly beat daily max-out attempts that fry elbows. Pair with rows and external rotation work for shoulder balance.
Common questions
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How many strict pull-ups should you have before kipping?
A common gate is several unbroken strict reps with good shoulder control—not a universal law, but fewer than five strict reps often means kipping masks weak pulling.
Related terms
Put Strict Pull-Up Progression into practice
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