Explosive Pull Up Progressions

Progressions

1. 01

   Upper-Chest-To-Bar Pull Ups

   • Start from a dead hang with arms fully extended — use a shoulder-width overhand grip

   • Initiate with a slight swing: from a small arched position, explosively flex your core into a hollow body to generate upward momentum

   • Pull as fast and high as possible — drive elbows forcefully down and back, aiming to touch your upper chest to the bar

   • The pulling speed is what matters most — think about accelerating through the entire range of motion, not just getting to the top

   • Lower with control back to the dead hang — reset fully between reps rather than rushing through sloppy reps

   • Quality over quantity: only count reps where your upper chest actually touches the bar

   • This is the entry-level explosive pull — once you can consistently touch upper chest, progress to lower chest to bar

2. 02

   Lower-Chest-To-Bar Pull Ups

   • Start from a dead hang — use a slight forward swing to set up the backward momentum

   • As you begin swinging back, pull explosively in a slight C-shape path — not straight up but at an angle backward and upward

   • Aim to touch your lower chest (sternum area) to the bar — this requires pulling significantly higher than a standard pull-up

   • Use core momentum: transition from an arched back to hollow body as you pull — the hip drive adds substantial upward force

   • The bar should travel in front of your face and down to your lower chest — if the bar stays near your chin, you are pulling too vertically

   • Lower with control back to the dead hang — reset fully before the next rep

   • Only count reps where the lower chest actually reaches the bar — this is the pull height needed for a bar muscle up

3. 03

   Stomach-To-Bar Pull Ups

   • Start from a dead hang — use a forward swing to build momentum, then initiate the pull as you begin swinging back

   • Pull in a pronounced C-shape path — at this level, the backward angle is critical to get the bar past your chest and to your stomach

   • Use aggressive core momentum: snap explosively from arched back to hollow body as you pull — the hip whip generates most of the height needed

   • Aim to touch your lower abdomen (navel area) to the bar — the bar should travel well past your face and chest

   • Lean back slightly at the top of the pull — your torso should angle backward roughly 30-45° with the bar at stomach level

   • Keep your grip firm but relaxed in the forearms — a death grip drains energy needed for explosive pulling power

   • Lower with control to the dead hang — do not rush the descent, as the controlled negative builds pulling strength

   • This progression bridges the gap to hip-to-bar — if you cannot reach stomach level, focus more on the arch-to-hollow core drive

4. 04

   Hip-To-Bar Pull Ups

   • Start from a dead hang — use a deliberate forward swing to build maximum momentum before pulling

   • This is the most explosive progression: pull in a deep C-shape path, driving yourself backward and up simultaneously

   • Use a violent arch-to-hollow snap — the core whip at this level must be maximal, as the hip drive provides the majority of your height

   • Aim to touch your hips to the bar — your entire torso should pass the bar, with your body nearly horizontal at the peak

   • Keep arms relatively straight during the initial pull phase — think of it more as a lever action than a bicep curl

   • At the top, your elbows should point backward and your body should be leaned back significantly past 45°

   • Lower with control — the eccentric portion at this height builds tremendous explosive pulling strength

   • Only count reps where hips actually touch the bar — this is the full explosive pull height needed for powerful muscle ups

Erreurs fréquentes

• Pulling Straight Up Instead of C-Shape
• Not Using Core Momentum
• Bending Arms Too Early
• Mistiming the Swing
• Rushing Through Reps
• Counting Reps That Don't Reach Target Height
• Gripping Too Tightly