How To Do A Strict Pull-Up

About Strict Pull-Up

Are you interested in learning how to do a strict pull-up? Well great news, you’re in the right place!

The strict pull-up is one of the most well-known bodyweight and calisthenic strength movement – right up there with push-ups and crunches.

The strict pull-up is unique when looking at it from the perspective of where it fits into the exercise selection and progression puzzle. In one viewpoint, it is seen as a monumental accomplishment to be able to do pull-ups. From another outlook, it is a simple movement that is a stepping stone to other exercises. Both perspectives aren’t wrong.

The strict pull-up fits squarely in the middle of the upper-body vertical pulling strength progression spectrum. For less advanced trainees, it is entirely excellent to use strict pull-ups as your main movement for upper body strength pulling. For more advanced trainees, you’ll want to use the strict pull-up as a stepping stone to more advanced exercises like weighted chin-ups and even muscle-ups.

With all that said, the pull-up is one of my favorite movements. It’s in my top 5. After about 15 years of training, I still do pull-ups and chin-ups each week. These days I keep it almost exclusively to weighted chin-ups and rarely do a muscle-up. Interestingly, by continuing weighted pull-ups in my routine, movements like muscle-ups are still quite easy!

If you’re interested in learning more, I have a Pull Up Program that will teach you how to go from 0 to 20 chin-ups.

Pull-Up Programs

The Butterfly Pull-Up appears in the following programs.