An answer to Michael's question

Photo: Lisa getting stronger in her strict pull ups.

Thank you Michael for your post on our FB page. The article you had a question about was a great one. I will re post the article along with my response to it.


MoveSkill Elastic Bands are doing more harm to your pull up progress than good.

My response to your question...

Hi Michael, 

Thank you for sharing this article. I think there is a lot of validity to it and understand where they are coming from.

I do believe that the bands can help but it all depends on the way they are used and if adequate stimulus is applied to allow proper positioning and progression. 

In warm ups we consistently throw in “Scap Pull-ups” to promote scapular setting prior to flexing at the elbows. This helps to incorporate the lats in the pull up rather than hanging on connective tissue 

surrounding the shoulder joints and then using the biceps to pull you up two thirds of the way.

When using bands we consistently add tempo work so that you are not using the stretch reflex effect with the bands so that people are not “bouncing” through their pull ups. 

We remind people to engage their Scap’s when at the bottom of the pull up and take a one second pause at the top and one second pause at the bottom to maintain tension in the shoulders, arms, and back.

This will help to develop proper positioning in the pull-up even if you are using the appropriate resistance.

I don’t state teaching Kipping till the athlete has some strict pull ups under their belt. Having the muscular strength and mobility is a must when it comes to adding momentum to a movement.

I know that using bands and bouncing through reps can happen during high rep workouts but those aren’t the time to work on strength work. We do have specific low volume high load workouts for pull ups to promote strength gains and 

strengthening those positions. 

Going to most gyms most people can bang out pull ups but only do the top half of the pull up over and over again. It’s not often that I see people using full range of motion during pull-ups. Using the correct band and the right tempo can help

achieve strict pull ups along with many other progressions and variations. I do kick people off the bands and onto jumping pull ups with a focus on the eccentric phase as well (a slow lowering).

We have used bands and many other progressions for pull ups and I have seen people go through five ranges of bands (heavy to light assist), to jumping pull ups, to strict pull ups, to weighted strict pull ups, to kipping, to butterfly and yes it has 

taken time but with the appropriate resistance and stimulus applied you will strengthen the movements.

One thing I will incorporate from this article is the Barbell on the rack to lower the bar (no pun intended) with toes on the ground. It is something I have done in the past in my PT days but lost it along the way. 

I still think mastering the strict pull up is a huge accomplishment and takes time, dedication, lots of effort and proper progression and it’s always great to see someone pull several of them off.

To me being strong enough to do strict pull ups is a huge asset when it comes time to learn kipping or butterfly pull ups as it helps to give you the control throughout those movements.    

Paul