This week we’re diving into one of the most empowering milestones in strength training: your first bodyweight pull-up. This is a common goal we hear from our members, and we wanted to talk about the exercises we use to progress you as you gain strength in your pulls!
Our coaches put together a quick video walking you through the exact progressions we use inside SSP to help members build strength, confidence, and control during the exercise.
 Watch the video hereÂ
Here’s a breakdown of what we cover:
Step 1: Cross-Leg TRX Pull-Ups
The most accessible place to start! These help you build foundational pulling strength and allows us to play with improving range of motion as a progression depending an individual’s starting place!
Step 2: Banded Pull-Ups
Amazing for building grip strength and teaching your body how to move vertically.
Progress by choosing smaller bands over time – you’ll be surprised at how fun it is to see yourself gain strength by moving through band resistance!
Step 3: Eccentric-Only Pull-Ups
Once you’ve got strength and control, slowing down the lowering portion of the pull-up builds the muscular endurance needed for that first full rep.
Pro Tip
Do fewer reps than you think. Quality > quantity, especially for pull-up training.
If you’re working in the banded variations, try sets of 3–6 reps and focus on intensity and good form.
And remember: every single variation along the way is a real pull-up. 