8 Phases of Getting a Pull-Up

pull-ups Apr 16, 2024

Are you a woman determined to master the pull-up? Do you find yourself longing to achieve that impressive feat of strength but feel stuck in your progress? If so, you're in the right place. Hi, I'm Angela Gargano, and I've guided over 500 women in conquering their first pull-up. And I'm here to share my unique approach tailored specifically for women like you. 💁‍♀️

Perhaps you've been relying on assisted bands or attempting intimidating drills without much success. It's time to shift your mindset and embrace a new strategy—one that breaks down the journey into manageable phases. 🔄

Phase One: Hanging On 🤸‍♀️

Let's start at the beginning. Phase one involves simply hanging onto the bar, even if only for a few fleeting seconds. It may feel challenging at first, but it's a crucial foundation to build upon. Focus on your grip strength and gradually increase your hang time as you gain confidence.

Phase Two: Extended Hang 🕰️

In phase two, aim to increase your hang time to around 20 to 30 seconds. This phase introduces the initial shrug motion of the pull-up, preparing your muscles for the upward movement. Practice engaging your shoulders and upper back while maintaining a stable grip on the bar.

Phase Three: The Bend 🔄

Moving on to phase three, focus on achieving a slight bend in your elbows while hanging. This indicates progress as you begin to actively engage your arm muscles in preparation for the pull-up motion. Experiment with different grip widths to find what feels most comfortable for you.

Phase Four: Halfway There 🎯

Phase four brings you halfway up the pull-up. You'll notice yourself shrugging and pulling, though you may rely more on your shoulders than your lats. It's a significant milestone nonetheless. Pay attention to your body positioning and aim to distribute the effort evenly between your arms and back muscles.

Phase Five: The First Pull-Up 🙌

Congratulations, in phase five, you'll achieve your first full pull-up! While it may not be perfect form yet, you've crossed a major threshold in your journey. Focus on maintaining proper form throughout the movement, engaging your core for stability, and controlling the descent to avoid injury.

Phase Six: Connecting Pull-Ups 🔗

Phase six is about refining your technique and stringing together consecutive pull-ups. With practice, you'll find this becoming more fluid and controlled. Experiment with different tempos and grips to challenge your muscles in new ways and prevent plateauing.

Phase Seven: Mastering Reps 💪💪

By phase seven, you'll be comfortably knocking out one to three pull-ups without much effort. It's a testament to your progress and dedication. Focus on maintaining consistency in your training, gradually increasing the number of reps, and paying attention to any areas of weakness that may need extra attention.

Phase Eight: Pushing Limits 🚀

Finally, in phase eight, you'll surpass the five-pull-up mark with ease. Now, you may set your sights on new challenges, such as adding weight or exploring advanced variations. Push yourself to reach new heights while always prioritizing proper form and safety.

The Power of Progression 📈

The key to success lies in embracing each phase of the journey and celebrating your victories along the way. Remember, it's not about leaping from phase one to phase eight overnight but rather focusing on gradual improvement. Stay consistent, stay patient, and trust in your ability to conquer the pull-up.

If you're ready to embark on this transformative journey, I invite you to join my free online pull-up workshop tailored specifically for women. Together, we'll delve deeper into the process and even tackle a mini workout. 🏋️‍♀️

For those seeking a more structured approach, consider enrolling in my Pull-Up Revolution program. With expert coaching and a proven method, you'll have all the support you need to reach your goals in six weeks or less. 🌈

Don't let doubt or hesitation hold you back any longer. Take the first step towards mastering the pull-up and unlocking a world of possibilities. Comment below to share your current phase, subscribe for more tips, and I'll see you in our next video. Let's do this! 💪🔥