Unlocking your first strict pull-up puts you in an elite category.
Only a very small percentage of people in the world can do this skill.
It takes proper training, discipline with your nutrition, and continued practice to maintain the ability.
As someone who has been training in CrossFit for 10+ years and an L-2 Trainer for CrossFit, keep reading, and I will give you the exact checklist and training guide to get your first strict pull-up.
1. Your weight
You need to be at a normal, healthy weight.
Excess body fat will put increased strain on your muscles and make it significantly harder to pull your bodyweight over the bar. This is the part most people ignore, but it is the foundation.
The goal:
- Men: 10–20% body fat (ideally closer to 15%)
- Women: 18–28%
See InBody’s recommended averages for men and women: https://inbodyusa.com/blogs/inbodyblog/98288513-why-you-need-to-know-your-body-fat-percentage/.
If you are above that range, your priority is simple, get your weight down.
That means being in a calorie deficit consistently. You do not need anything complicated. Eat enough protein, control your portions, and stay consistent.
This is step #1 and priority #1.
Note: You CAN do a strict pull-up if you are overweight, but it will be significantly harder.
You can build strength, but if you are trying to pull excess weight, you are making the skill harder than it needs to be. Get your body to a healthy range first, and everything else becomes easier.
2. Your Training
Once your weight is under control, you can now build strength the right way.
The #1 best exercise for strict pull-ups is negatives.
Start at the top of the bar, chin over the bar, and lower yourself down as slowly as possible. Your goal is 3–5 seconds on the way down.
If you cannot control that tempo, use a box to get to the top or add a band for assistance. The key is control.
Do not rush this. The slower and more controlled you are, the more strength you build.
Next, you need volume work with banded pull-ups.
Start from a full dead hang and perform:
- 3-5 sets of 5 reps
The band should assist you just enough to complete all 5 reps, but your last rep should feel challenging. If it is too easy, use a lighter band. If you cannot complete all reps, go heavier.
This combination works:
- Negatives for strength
- Banded reps for volume and movement pattern
Stay strict. No kipping. No swinging. Full control.
3. Consistency
You can practice pull-ups every day if you want to, but realistically, aim for at least 2 times per week.
Each session should include:
- Negatives (3–5 second tempo)
- Banded pull-ups (5×5)
- Focus on clean, controlled reps
Outside of training, your nutrition must stay consistent. If your body weight is not moving in the right direction, your progress will slow down.
This is an elite skill.
It takes time, patience, and repeated exposure. You are training your body to move your entire bodyweight with control. That does not happen overnight.
But if you stay consistent with:
- Your weight
- Your training
- Your weekly frequency
You will get your first strict pull-up.
And once you do, everything changes.
You move better. You feel stronger. And you now have a level of strength that most people will never reach.
Extra Notes on Pull-Ups
Consistency is the key. You will be amazed if you stick to your training 2x/week for 4-8 weeks.
For a bonus, you can perform lat pulldowns and bent-over rows to build your back strength.
Want help with this routine or have any questions? Book a free no-sweat intro talk to a coach: https://showdowntrainingclub.com/free-intro-social/.
-Tucker Kistner | CF-L2
