Get your First Pull-Up & Dip with Strict Strength Work!

How long have you been going after your first pull-up or dip? Frustrated because you're still on the "band" and don't seem to be going anywhere any time soon? If you're Serious about getting that pull-up, you need to SERIOUSLY consider implementing these Strength Building Pull-up and Dip Modifications in your workouts!

RING ROWS & BENCH DIPS

For the Ring Rows, line your feet up directly underneath the rings and try to maintain a straight torso and straight legs throughout the whole movement, pulling the rings into your chest.
For the Bench dips, similarly try to keep your legs straight throughout the whole movement in order to develop the most raw strength with your upper body. 

How to Gauge your Progress:

On Ring Rows, while it is possible to make these more challenging by shifting your feet forward, it is easier to gauge your progress by changing the only the height of the rings, keeping your feet in the same position underneath the rings at all times. Start at chest level, and progressively move down to waist level, then hip level as you can successfully perform 10 unbroken reps at each height. 

BOX ASSISTED PULL-UPS & DIPS

The idea with this movement is to position yourself in a way that requires you to use the most of your own pulling strength as possible, without creating momentum with your lower body.

How to Gauge your Progress:

If using a box, start with the highest height available and as you can successfully perform over 10 unbroken reps progressively lower the height of the box to make this movement more challenging. Try to keep the height of the pull-up bar or dip station consistent in order to more effectively gauge your progress. For pull-ups perhaps stick with the lowest bar on your rig, and for dips keep the station about waist height.

BANDED PULL-UPS (WITH A PAUSE)

If you've been to my clinics or sessions you know how I feel about bands, have I changed my mind all of a sudden??? Not at all! I've always felt bands could potentially be an effective tool to build strength, but my biggest qualm with the band is that it becomes a crutch, turning into a trampoline at the bottom of the movement creating momentum where you need to develop your own strength the most. As long as you pause each rep at the bottom for about 1-2 seconds the band can be an effective tool to develop strict strength, giving you the assistance you need to perform each rep through the full range of motion. It is hard to resist the temptation to "bounce" each rep as you get further into your MetCon, which is why I much prefer Ring Rows and Box Assisted Pullups, but if you love your band I won't get in your way!

A NOTE ABOUT KIPPING!

Learning how to kip *correctly* is an essential skill, especially in MetCons where the goal is to maximize intensity by reducing the cycle time of each rep. Kipping correctly is the most efficient way to move your body, but frankly a foundation of strength is necessary before kipping will prove to be an effective tool for you as an athlete. Striving to get strict pull-ups or dips will accelerate your progress much better than continually working on kipping drills without that foundation of strength. More on that in another post! 

Implement these modifications as scaling options in your workouts under the direction of your Coach! But if you're serious about getting that first pull-up or dip you need to be dedicated to an accessory strength program focusing on these movements. If you want my help putting these together in a personalized program for you feel free to DM or contact me any way you like so we can talk about it!