Working towards pull-up?

[ella455]

I am very keen to start a proper training programme towards an Independent pull-up. I currently can do assisted ones with thin band, can manage about 4-5 negative pull-ups and can do chin-up hold on top. Could anyone recommend a training programme that can help me progress safely, with a good warmup etc?

I read recently that lag pull downs are good training for these. Keep increasing the weight. Can’t remember specifics though

Three women work on doing a pull up in 60 days

I bought a door bar and attached it over the kitchen doorframe and just practiced most days. Started by just hanging off it and slowly managed a pull up and increased from there. However, it did crack the doorframe 😄

I used the assisted pull up machine at the gym for months and did a timed dead hang each time too in order to improve grip strength (was aiming for 100 seconds which I achieved eventually). I occasionally used the lat pull down machine. In the end decided to do ‘fake’ pull ups starting from the top and then easing down without locking arms straight and then pulling myself back up. One day I was doing that and lost in thought, then realised I was doing ‘proper’ pull ups with arms locked straight. Not looked back since.

I got a free downloadable pdf program from nerdfitness.com

The Ultimate Guide to Getting Your First Pull-up The Ultimate Guide to Getting Your First Pull-up

I could do pull-ups as a by product of swimming, but was doing a LOT of swimming

I haven't used it but Meghan Callaway (insta) has a pull-up programme.

Sounds like you are nearly there - if you can do reps with a very thin band you should have a pull up within reach? The once you get your first, you can do eg drop sets so one independent and 4 with the band, and build up. And keep going with the negs and do holds, and slow negs with holds. And inverted rows some with feet up (MC also recommends them and I found them very useful for something I could do for reps).

do negatives. Get yourself up and lower down as slow as you for as many times as you can.