Pull-Up Mastery: Technique, Progressions and Strict Reps

Go from zero to clean, strict pull-ups—or add reps with perfect form. This course teaches technique, smart progressions (banded, eccentric, isometric), and variations you can train at home, with a doorway bar, rings or at the park.

What you’ll achieve

• Your first strict pull-up or more controlled reps without momentum
• Stronger lats, mid-back, biceps, forearms and core bracing
• Confidence with hangs, scapular control, and full-range pulling
• Progression to chin-ups, neutral-grip, archer and L-sit pull-ups

What’s inside?

• Form foundations: grip, hollow body, scapular depress/retract, active hang vs dead hang
• Progressions: band-assisted, eccentrics/negatives, top/mid-range isometric holds, row variations
• Strength blocks: tempo work, paused reps, cluster sets, EMOMs
• Accessory work: core anti-extension, lower-trap work, grip protocols
• Printable trackers and clear “level-up” tests
• Optional mobility and shoulder prehab

Course structure (modules)

1. Setup and Form — grip widths, body line, scapular mechanics, breathing
2. Assisted Strength — rows, banded work, eccentrics, isometric top/mid holds
3. Strict Reps Builder — tempo reps, pausing below the bar, density sets
4. Variations and Volume — chin-ups, neutral-grip, wide-grip, archer, L-sit pull-ups
5. Programming and Testing — choose your template, test clean reps, progress safely

Equipment

Recommended: doorway pull-up bar or gymnastic rings.
Alternatives provided: sturdy table rows, band setups, and park bars when available.

Who it’s for

Beginners chasing their first strict pull-up, intermediates adding reps and control, and advanced athletes refining technique and tougher variations.

Get started for free today! (includes this course):
https://www.skool.com/calisthenics-hq

FAQ

How often should I train pull-ups?
Most people progress with 2–4 focused pulling sessions per week, with rest days between heavy sessions.

Can I do this without a pull-up bar?
Yes—start with rows, hangs, and band setups. We recommend adding a doorway bar or rings as soon as possible.

What if I can already do 5–10 pull-ups?
Begin in the intermediate path with tempo, pauses, and volume plans to build clean sets and tougher variations.

Does this include technique videos?
Yes—form cues, common mistakes, and step-by-step progressions are included.

Is the course included with membership?
Yes—get started for free today!