What Have You Done To Get Your First Strict Pull Up In The Past 3 Months?

If you have mastered a Pull Up, keep reading this applies to any skill or goal you are chasing.

Pull ups are a staple movement in many sports, they demonstrate a good base level of bodyweight strength, control, core and shoulder health. They are also an essential movement for developing other gymnastics based skills.

We have helped hundreds of women and men get their first, second, third and beyond Strict Pull up. In our eyes, guess who is the most impressive?

 Women getting their very FIRST STRICT PULL UP as an adult. That's because women generally find it harder to put on muscle mass and to develop upper body strength. You'll see many celebratory posts on our social media because we are SO incredibly proud of their commitment to the program and success. Don't get us wrong we are also super proud of our guys.

Women getting their very FIRST STRICT PULL UP as an adult. That's because women generally find it harder to put on muscle mass and to develop upper body strength. You'll see many celebratory posts on our social media because we are SO incredibly proud of their commitment to the program and success. Don't get us wrong we are also super proud of our guys.

Back to our question, what have you done in the past 3 months to get your first strict pull up? The reason we pose this question is that many people that come to Dalecki Strength for help with goals like this, they train daily doing CrossFit, pole dancing, boxing or yoga etc, but daily training is often not enough for a specific goal.

We have found a sweet spot, for most people doing 2-3 days of "specific" training toward your pull up. Other days can be spent doing your chosen sport.

Here is our quick checklist to help you on your way:

  • Dedicate time, put it in your calendar

  • Check in with yourself weekly to ensure you have done your best towards your goal

  • Nutrition, this is whole other topic, but keep in mind that nutrition is extremely important, not just for pull ups and gymnastics but every sport will have a different nutritional needs. For gymnastics, lean muscle is essential.

  • Program, ensure your program takes care of the following elements, joint mobility and stability, core, well rounded strength and skills.

Have you seen our success stories on Instagram? This is the program - Pull Ups One

Success Stories- Watch Reanon going from 0.9 of a pull up to 4 strict pull ups