Why Your Pull-Up Game Is Weak – And How to Fix It

Credit: @b.a.w_media / Instagram

POV: Why have I been doing CrossFit for over three years and still feel stuck on ring rows or banded pull-ups? SOS!

Does this scenario sound like you? You're not alone in feeling frustrated by the pull-up game.

Do you roll your eyes when you see pull-ups in a workout, knowing you’ll be perpetually doing tedious ring rows or bouncing on that band to get your chin over the bar?

I heard your SOS, and I am here to help!

Will Ring Rows or Banded Pull-ups Help Me Progress?

To be honest, nothing is wrong with ring rows and bands. 

Any pulling movement is beneficial, but if your goal is to improve your pulling strength, relying solely on ring rows and banded pull-ups will lead to very slow progress. It may take a long time to achieve your pull-up goal this way, or you might never reach it because you become discouraged by the lack of visible progress.

What’s the Deal with Ring Rows?

Most athletes can easily scale ring rows, which enable them to de-load their body weight in a pulling-focused workout. 

• Ring rows focus on bicep strength, while pull-ups engage the lats more effectively. Additionally, athletes often perform ring rows with a "cheat," in which they drive their hips to generate some momentum prior to pulling. 

I frequently observe athletes lowering without control, which prevents them from reaping the benefits of eccentric movement that builds muscle fibers.

What About Banded Pull-ups, Then?

Once again, banded pull-ups are an excellent way to mimic the pull-up, and if you have shoulder issues that prevent you from hanging, this technique is ideal for you. 

The concern with banded pull-ups arises from the assistance they provide at the bottom and in the first quarter of the pull. This point in the movement is where you need to develop the most active muscle strength, yet it's also where the band offers the most support. 

As a result, you may not be aware of the muscles required to initiate the pull.

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What Should I Do Instead?

There are a few options to help change up your training and build better pulling strength to get you closer to the RX pull-up.

1. Avoid using the same scaling option in every workout. By incorporating variance, you build better neurological pathways and keep things interesting. Boredom and frustration are the death of motivation. 

2. Focus on variations that develop the muscles used for the initial portion of the pull, which primarily include the lats, rhomboids, and traps. 

3. Be mindful of varying reps, sets, volume, and speed; including eccentric training or holds is also important.

Option 1 – Toe-Assist Pull-Up 

This drill is my overall favorite option for several reasons. 

First, the pathway to the toe assist for the pull mimics the exact vertical pull of a regular pull-up. 

Second, you are de-loading the body, just like we would deload a barbell until we are ready to add more weight as we build strength. 

Finally, the athlete must actively engage their muscles to successfully complete the first quarter of the pull, which typically presents the most challenge. The band can't build those muscles because it can "bounce" you through this position.

To successfully set up the toe-assist pull-up, place a box under the rig and stand tall on the box, using your tiptoes. Your chin should be just above the plane of the bar. 

To execute the skill, keep your toes on the box, hang your knees in front of it, and start in a fully locked-out, hanging position. To initiate, actively shrug your shoulders and then begin to pull. Remember, the toes are for assistance; you are not using them to “stand.” 

If the skill is too easy, you may be relying too much on your feet or getting stronger and able to use just one foot on the box. 

Option 2 – Heel-Assist Ring Pull-Ups 

The beauty of the heel-assist ring pull-up lies in the vertical pull and the ability to slightly alter shoulder position since the rings are a dynamic apparatus. 

• While you still want a pronated grip to mimic the grip on a pull-up bar, the rings allow for minor variance in your shoulder rotation. 

This change can help build more muscle to protect the ligaments in your shoulders and may also provide more comfort if you experience any impingements.

Option 3 – Eccentric Reps and Static Holds 

Using the toe-assist method, you can work on holding static positions for one to five seconds at the top, even during a workout, as we prioritize strength over speed. 

• Static holds improve muscle endurance, while eccentric movements lengthen muscle fibers to increase overall strength. 

Regardless of the option, remember that these are strict pull-up variations, so numbers should be adjusted when used during a kipping workout. 

For instance, if you are doing “Fran,” 21-15-9 thrusters and kipping pull-ups, you would probably reduce the number in half when doing scaled strict pull-ups so you can stay more aligned with the time domain of the average class athlete. 

Keep your eyes peeled in this spot, as I will share coaching tips and drills to help you learn and strengthen these skills and more. 

• And check out a free week of my gymnastics skills programming at Performance Plus, including our “First Pull-Up” program.

It’s time to put in the work to Rx your skills.

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Pamela Gagnon is a former D1 gymnast, four-time Masters Games athlete, and co-owner of Performance Plus Programming. Since 2016, she has helped over 50,000 athletes Rx their skills. She currently writes for Mayhem Gymnastics and spent eight years as Seminar Staff for CrossFit Gymnastics.