4 Progressions for the Pull Up (Video)

This week, Al demonstrates four progressions for the pull up, along with some more advanced variations.



Welcome to our new series featuring calisthenics expert Al Kavaldo.This week, Al demonstrates some advanced variations for you to try once you have mastered the pull up.If you're not ready for pull ups yet, here are a few progressions to help get you there.

  • Flex hang– Start with an underhand grip, work to an overhand grip
  • Negative pull up – Go as slowly as possible, keep it steady to the bottom
  • Deadhang – Shoulders down, chest up
  • Australian pull up – Get down under a low down bar, keep your body straight as you pull up

Once you've got the hang of those, you're ready to start practicing full pull ups. It's typically easier to start with an underhand grip, otherwise known as a chin up. Another great variation is a neutral grip pull up, which involves two bars facing each other. This can be a useful variation for those who have had shoulder problems.

Once you have a handle on the basics, you can have fun experimenting with lots of different pull up variations. Watch to the end to see a few of these in action!

Every Sunday, we feature a new bodyweight strength training video from calisthenics expertAl Kavadlo. Al is also famous for smiling while performing some of the most difficult bodyweight exercises imaginable!