Beginner Pull-Up Series: Negatives and Increasing the Loading

Part 3 builds directly on the work from the previous 2 weeks. We use similar movements but increase the loading with more difficult variations, higher repetitions, and longer holds.

Written by Justin Lind Last updated on Nov 22, 2021

The Beginner Pull-Up Program is designed to help you achieve your first strict pull-up. If you already have a pull-up or two, this program will help you progress your strength toward longer sets and more advanced pulling movements.

The Beginner Pull-Up Program is designed to help you achieve your first strict pull-up. If you already have a pull-up or two, this program will help you progress your strength toward longer sets and more advanced pulling movements.

This program is broken into five weeks, each focusing on a different aspect of the pull-up. Each week brings a new sequence of exercises to be repeated 3-4 times in the week. These are 15-20-minute pull-up specific programs meant to supplement your normal regimen.

See the rest of the series here:

Part 3 builds directly on the work from the previous 2 weeks. We use similar movements but increase the loading with more difficult variations, higher repetitions, and longer holds. If you have not yet watched and performed the program from the first two weeks, you might find this week to be overly challenging. The program this week is meant to solidify the benefits of all of these foundational strength elements.

If you have a developed foundation of pull-up strength you may find that you can begin here in Week 3.

This week’s program utilizes higher amounts of eccentric (lengthening or lowering phases) loading. Eccentrics can be deeply taxing on your tissue. This means that they bring great benefit but also need to be trained wisely. I recommend a full day off between these sessions to ensure you are optimally recovered before repeating. Perform this program only 3x this week and be sure to take a full rest day between sessions.

Beginner Pull-Up Program – Week 3

Block 1 – 3 rounds

A1. Underhand Negative – 5-10 sec hold, 3-5 sec lower, 5 sec active hang

A2. Overhand or Parallel Ring Row (flatter than last week), 2-3 reps

A3. Arched Lat Pull Down, 5-7 reps

*3 reps, 3 sec hold each

* Rest as needed between sets

Block 2 – 3 rounds

B1. Overhand Negative – same rep scheme and timing, 2-3 reps

B2. Underhand Ring Row (flatter than last week), 5-7 reps

B3. (Bent) Hollow Body Hold, 45-60 sec

* Rest as needed between sets

About Justin Lind

Justin Lind has been an athlete and student his whole life. While hobbies and sports have come and gone, one thing has remained: a commitment to constant improvement of movement quality. Besides an obsession for health and athletics, Justin remains the consummate student and teacher.

Justin has a passion for learning how to glean the most valuable information from many different communities and philosophies. A former mechanical engineer turned coach and writer; he applies his analytical and structural ways of thinking to the world of health, fitness, and athletics.

While training heavily as a competitive Olympic lifter and CrossFit regionals athlete, Justin suffered a back injury that completely shifted his fitness and movement paradigm. He committed to understanding the flip side of intense training: recovery, mobility, and self-care. Justin soon left engineering to focus on creating empowered athletes who are highly in-tune with their bodies.

In addition to a B.S. in mechanical engineering from California Polytechnic State University at San Luis Obispo, Justin holds certifications in CrossFit Level 1, RKC Level II, and USA Gymnastics.

Justin is currently travelingthe U.S. full-time. He offers remote coaching and workshops for both kettlebells and gymnastics skills at CoachJustinLind.com.

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