Welcome to the final installation of the second pullup progression in the BridgeAthletic Building Blocks series. The second version in our Pullup progression has brought you to the same place – Pullup mastery. Don’t forget to show us what you’ve got.
If you have followed the progression to this point, you are in a good place to perform pullups without any help. That said, if you have not, I would recomend referencing the rest of the progression, Day 1, Day 2, Day 3, Day 4, in order to best prepare for the pullup!
Exercise 5: The Pullup
Initially, it might be beneficial to stand on a box or bench under the pullup bar to help setup for each set. Place hands, knuckles up, just wider than shoulder-width on the pullup bar.
In a controlled movement, pull your body toward the bar. Squeeze your elbows in to your side as you pull to get your chin above the bar. Pause. Slowly return to the start position. Pause. Without a big jerking movement, repeat the movement for the prescribed reps.
Stretch your lats and shoulders in-between sets for best performance.
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We’re here to help. We highly encourage you and your athletes to share videos and pictures performing the exercises. Use #BuildBetterAtheltes in order to receive feedback and guidance from one of our elite coaches on the BridgeAthletic Performance Team.
BridgeAthletic works with elite professional, collegiate, and club swimming programs to provide a turnkey solution for dryland training. Led by Nick Folker, the top swimming strength and conditioning coach in the world, our team builds stroke-specific, custom-optimized dryland programs for each of our clients. The individualized workouts are delivered directly to athletes via our state of the art technology platform and mobile applications. Check Nick and BridgeAthletic out as recently featured in SwimSwam.
Nick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s athletes have won 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships. Megan Fischer-Colbrie works as the Sports Science Editor at BridgeAthletic. Megan was a four-year varsity swimmer at Stanford, where she recently graduated with a degree in Human Biology.
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