Buzz
Are you ready to achieve your first pull-up, or have you already managed a few but want to take it further? In our year-end fitness benchmarks series, we’ve laid out various levels of pull-up challenges to assess your progress.
If you haven’t completed a pull-up yet
If a pull-up is still out of reach, we’ll begin with timed hangs. The simplest method is to set your phone to record the duration you can hang from the bar, or you can go classic and keep an eye on the clock. Just don’t rely on counting ‘Mississippis’—the timing can be unreliable when under pressure.
Choose from these variations or try several. I've listed them from easiest to most challenging.
Dead hangs: Simply grab a pull-up bar and hold for as long as possible. This strengthens your grip and helps you get accustomed to hanging from a bar. (If this is too difficult, try resting your feet on something like a bench.)
Active hangs: After gripping the bar, activate your back by pulling your shoulder blades down and together. Stop the timer when you can no longer maintain the position.
Flexed arm hangs: Reach the top pull-up position (you can jump or climb up to it), and stay there with your chin over the bar for as long as you can. You can make this easier by switching your grip so your palms face you.
If you alter any of these exercises, make a note of how you modified them (e.g., feet on a step for dead hangs). Compare your performance with past results, if available, and save your progress to measure against next year’s efforts.
For those already performing pull-ups
Congratulations! Regardless of your fitness level, achieving even a single pull-up is a significant milestone. Here are three ways to track your progress—choose the one that suits you best.
Track your pull-ups. The more you can do, the better.
Count your assisted pull-ups. This is a great method if you’re still working on completing full pull-ups, as the difference between one and two can feel huge. Use a resistance band or the pull-up machine at your gym, and keep track of your reps. Don’t forget to note the resistance band or machine setting you used.
Determine the maximum weight you can add while still completing a full pull-up. If you’re doing 8-10 pull-ups, switch to adding weight. Most gyms have a belt with a chain to attach weights around your waist. Alternatively, use a backpack or hold a dumbbell between your feet. How much weight can you manage?
As always, keep careful notes. For weighted pull-ups, record your body weight along with the added weight since you're moving your entire body plus the added resistance.
Write down your results, compare them with last year’s numbers if available, and get ready for an even stronger 2020 ahead!
