Level One: Pull-Up Mini Course
Level One focuses on laying the essential groundwork for your pull-up journey. You'll build scapular control, grip endurance, and shoulder stability through assisted shrugs, dead hangs, and controlled grip switches. Each movement is designed to help your body learn how to engage the right muscles in the right sequence—before adding the complexity of pulling your full weight.
This level is perfect if you’ve never done a pull-up before or are returning after time off. You’ll finish with stronger shoulders, better posture, and a clear connection to the mechanics of pulling.
No bands. No shortcuts. Just smart progressions and focused work that gets you stronger, rep by rep.
The movements don’t need to be completed in order—you can work on exactly what you need, when you need it.
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Learn how to navigate and get the most out of this course.
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Assisted Shrugs
Performed on a pull-up bar with feet on the floor or assistance from a box. Using either an underhand (supinated) or overhand (pronated) grip, engage the upper back to lift the chest slightly upward without bending the arms.
Performed on a pull-up bar with feet on the floor or assistance from a box. Using either an underhand (supinated) or overhand (pronated) grip, engage the upper back to lift the chest slightly upward without bending the arms.
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Assisted Single Arm Shrugs
From an assisted hang (feet still on the floor or a box), perform the shrug with only one arm at a time, emphasizing scapular control on each side individually.
From an assisted hang (feet still on the floor or a box), perform the shrug with only one arm at a time, emphasizing scapular control on each side individually.
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Dead Hang Hold
Hang passively from a bar with your arms straight and feet off the floor, letting your body relax into the position while maintaining grip.
Hang passively from a bar with your arms straight and feet off the floor, letting your body relax into the position while maintaining grip.
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Scapular Shrugs
Like assisted shrugs, but now performed from a full dead hang with the feet off the floor. You’ll raise and lower your body slightly by activating the upper back, without bending the elbows.
Like assisted shrugs, but now performed from a full dead hang with the feet off the floor. You’ll raise and lower your body slightly by activating the upper back, without bending the elbows.
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Assisted Grip Switches
While hanging with feet supported, practice alternating your grip from supinated to pronated and vice versa without letting go of the bar entirely.
While hanging with feet supported, practice alternating your grip from supinated to pronated and vice versa without letting go of the bar entirely.
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