Pull-Up EMOM

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Pull-Up EMOM

Part of the "Every Minute On the Minute for Fitness" Series

Today, in our EMOM series at San Diego Athletics, we are going to discuss Pull-ups, as well as the proper way to scale the Pull-up to ensure you are able get the most out of this movement. Just like the other movements in the series, the goal is to work for about 10 seconds and rest for 50 seconds. This means that once you can achieve 5 or 6 reps, you should opt to INCREASE DIFFICULTY, as opposed to adding reps. There are two primary means of performing pull-ups:

Assisted Pull-ups (standing on a band)

Many of our athletes are relatively new to the fitness program and need to use assistance to be able to achieve 5 reps EMOM for 7 minutes. To ensure that you obtain the ability to perform unassisted pull-ups ASAP, it’s important to take a methodical and metric based approach to progression.

When we perform these scaled pull-ups, we generally will have the athletes standing on a band attached to the pins of the squat rack. This is by far the most effective means for doing this, because it allows for an easy progression to get stronger week to week. For this to occur, the individual athlete must take note of two things:

The size of the band used (green, blue, etc…)
How many holes are showing from the ground up.

When you successfully achieve 5 reps EMOM at a given band size and number of holes showing, you must hold yourself accountable in subsequent weeks to lower the pins or decrease the size of the band used.

Both methods will increase difficulty effectively, and help get you closer to obtaining the ability to perform multiple unassisted pull-ups.

Pull-ups (or weighted pull-ups)

Following the same progression model as the other EMOMs in our series, we must work weekly to increase difficulty of the reps performed. For those that have successfully achieved 5 reps EMOM for 7 minutes with their bodyweight, the next logical progression is to add load.

I encourage you to add load slowly and incrementally. Increasing load in small amounts will translate to more consistent progress from week to week. Even something as small as 2.5 lbs will add up to a large increase over the course of a cycle.

Another option, is to opt to perform your strict pull-ups as “chest to bar.” This increases Range of Motion (ROM), which is a completely acceptable means of increasing difficulty without having to add weight.

Whether you are scaling the pull-up or adding load, all athletes should take a diligent and structured approach to their progressions. By following these models, you all should be able to see significant progress in your pull-ups over the course of the current program. As always, the coaches are here to answer questions and help guide you in the right direction.