How to Do a Pullup if You Aren’t Strong Enough

Apparently there are a lot of people out there googling, “how do I do a pullup if I am not strong enough?” They get sent to my blog because of my many posts about how I’m “not strong enough.” True story, somewhat. I mean, I’m strong enough to carry a giant tub of dishes from a second story apartment into a storage shed in a basement by myself, but I digress. The point is, a lot of almost-strong-enough people need to know HOW TO DO A PULLUP.

First, a quick discussion of kipping vs. deadhang vs. chinup. The kipping pullup is a CrossFit special that is supposed to be easier, but frankly, isn’t easier until you can actually do a deadhang pullup. A deadhang pullup is the kind you usually think of: overhand grip (palms face away from you), you pull yourself up until your chin is over the bar. A chinup is the same, except you have an underhand grip (palms face you).

There is one way to learn how to do a deadhang pullup: try. A lot. Hang from the bar. Kick wildly, trying to get your body over the bar. Then employ the following three strategies. Then go back to trying. A lot.

1) Try jumping pullups, where you stand on a box/stool/whatever under the bar and jump your way over the bar. This will strengthen your shoulders and get you used to the movement.

2) Work the half-pullup: using a bar 3 or 4 feet off the ground (like a squat rack, or the parallel bars in parks), position your body like you were going to lie under the bar, body forming a T with the bar, your hands like you are going to do a pullup. Your feet as far from your hips as possible, straight legs if you can. Pull yourself up until your chest touches the bar. Lower yourself back down. Your back shouldn’t hit the ground, and don’t use your feet as a lever. Build up your chest, shoulder, and lat strength with half pullups.

3) Work the negative: Get yourself over the bar however you can (like the aforementioned box), then as slowly as possible, lower yourself down. Literally, take ten seconds to get down. Take twenty seconds to get down. Go so slowly you feel like your arms are going to rip off.

You might also just need to GET STRONGER. You and me both.

Itching to try the kipping pullup? Try these three steps:

1) Hang from the bar. Use your hips to propel you forward and back.

2) Hang from the bar. Hip thrust/hip hollow. Think cat stretch and cow stretch.

2a) Lay on the ground on your back, extend your legs and arms out, about 8 inches off the ground. Rock back and forth.

2b) Do that thing where you try to pop your hips to propel you to your feet without using your hands. You know what I’m talking about, the move all the breakdancers in high school did that you couldn’t? Just trying to get that hip pop and feeling your legs come up and back down will help you with the kip.

3) Hang from the bar. Hollow your body to get momentum, then apply the hip pop, but instead of using it to stand up, thrust your knees upward and use the momentum to pull yourself over the bar.

You kipped!

And if you didn’t, you will. Just keep practicing. Play with it.

Or, just watch this video and learn how do kipping pullups:

Let me know if this helps. I can’t emphasize enough that to get good at pullups, deadhang or kipping, you pretty much just have to try/practice/play/hang from a bar A LOT. OFTEN. AS MUCH AS YOU CAN.