Unleash Your Strength with The Strict Pull-Up

Are you ready to transform your fitness journey and discover the incredible benefits of Exercise 1? The Strict Pull-Up is not just an exercise; it’s a game-changer that can take your fitness to new heights. In this blog post, we’ll delve into the immense value of the Strict Pull-Up, why proper technique is crucial, and how it embodies a safe and natural human movement.

Mastering the Strict Pull-Up: Step by Step
  1. Grip the Bar: Stand beneath a pull-up bar with your palms facing away from your body, and hands slightly wider than shoulder-width apart.
  2. Engage Your Core: Before you even start pulling, engage your core muscles. Imagine trying to touch your belly button to your spine.
  3. Initiate the Pull: Begin the pull-up by driving your elbows down and back. Think about pulling your chest towards the bar.
  4. Chin Over the Bar: Continue pulling until your chin clears the bar. This is the top of the pull-up.
  5. Lower with Control: Lower your body back down with control, fully extending your arms.
  6. Repeat: Aim for 3 sets of 5-8 strict pull-ups, gradually increasing the repetitions as you get stronger.

Watch this video: The Strict Pull Up

Risks of Incorrect Strict Pull-Up Technique
  1. Shoulder Strain: Using improper form, such as shrugging your shoulders or excessively flaring your elbows, can put unnecessary strain on your shoulder joints.
  2. Neck and Back Pain: Jerky or uncontrolled movements can lead to discomfort or injury in the neck and lower back.
  3. Lack of Progress: Failing to maintain proper technique can hinder your progress and prevent you from reaping the full benefits of the strict pull-up.
How to Get Started with the Strict Pull-Up

Are you ready to incorporate strict pull-ups into your routine? Here’s a beginner-friendly workout to get you started:

Warm-Up: Begin with a 5-10 minute dynamic warm-up to get your muscles ready.


  1. 3 Sets of 5 Strict Pull-Ups: Use proper form and complete 3 sets of 5 repetitions. If you can’t do 5 yet, start with whatever number you can manage and gradually increase it over time.

Cool Down: Finish with static stretches for your shoulders, back, and arms to promote flexibility and reduce muscle tension.

The Value of the Strict Pull-Up

The strict pull-up is a phenomenal exercise for several reasons:

  • Upper Body Strength: It targets your back, shoulders, and arms, helping you build impressive upper body strength.
  • Core Engagement: The pull-up requires significant core stabilization, helping you develop a strong and stable midsection.
  • Functional Fitness: Pulling your own body weight is a fundamental human movement, making this exercise highly practical for everyday activities.
  • Mental Toughness: Achieving your first strict pull-up is a fantastic milestone that boosts confidence and mental resilience.

Unlock the full potential of your fitness journey by mastering the strict pull-up. Whether you’re a beginner or an experienced athlete, this exercise can be tailored to your fitness level, making it a valuable addition to any workout routine.

Ready to take your pull-up skills to the next level? Our expert coaches are here to guide you on your fitness journey. Book a Free No-Sweat Intro today and let us help you achieve your fitness goals with personalized training and expert guidance. CLICK HERE to book. Don’t miss out on the opportunity to transform your fitness and discover the incredible benefits of the strict pull-up!

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