Can’t Get Your First Pull-Up? This Is How I Get My Clients There
Let me guess:
You’ve been trying to get your first pull-up for weeks… maybe months… and still nothing.
Every time you try, it feels like you’re pulling against gravity and your ego at the same time.
Good news: It’s not your fault — and you’re not weak.
You’ve just been taught the wrong way to train for it.
Getting your first pull-up has nothing to do with luck.
It’s about building strength in the exact positions your body needs… and removing the junk that slows you down.
Let me show you how I get almost every single client their first pull-up within 6–12 weeks (even the ones who start from zero).
Why You Still Can’t Get a Pull-Up (Yet)
There are three big reasons most people fail:
You’re not training vertical pulling specifically enough
Rows are great, but horizontal pulling doesn’t carry over 1:1 to vertical movement.
You need to build strength in the exact motion path of the pull-up.You’re skipping the eccentric (lowering) phase
Studies show eccentric contractions (the lowering part) are crucial for strength gains in beginners (Shepstone et al., 2005).You’re using bands as a crutch
Band-assisted pull-ups change the strength curve — they make it easier at the bottom (where it’s hardest) and harder at the top (where it’s easiest).
That teaches your body the wrong pattern.
My Proven 3-Step Pull-Up Progression Method
Here’s exactly how I get my clients from “can’t do one” to clean pull-ups:
Step 1: Build Vertical Pulling Strength Through Eccentrics
Start with eccentric pull-ups:
Jump or step to the top and lower yourself down for 5–8 seconds.Aim for 3–5 reps with full control.
Focus on full range — from chin above bar to straight arms.
Step 2: Strengthen the Scapula and Hollow Position
Add scapular pull-ups (tiny 1-2 inch movements) to build upper back control.
Incorporate hollow body holds and dead hangs for posture and grip strength.
Fun fact: Most people fail pull-ups not because of their lats… but because their scapulae aren’t doing their job.
Step 3: Use Assisted Pull-Ups the Right Way
Ditch the heavy bands.
Use foot-supported pull-ups with rings or a low bar (like your feet resting on a box or ground).
Keep tension throughout the body — no flailing or collapsing.
Once you can do:
5 eccentric reps (8 sec down each)
20 sec scapular hold
30 sec dead hang
…you’re 90% there.
What Most Trainers Don’t Teach
Here’s the missing piece:
👉 You need to train the skill of control, not just “pulling hard.”
I teach my clients to own every inch of the range — top, middle, and bottom.
When you train pull-ups like a skill (not just a brute force PR), that’s when they finally click.
Bonus Tip: Treat It Like a Skill, Not a Max Lift
The first pull-up is more like learning to ride a bike than setting a bench PR.
It’s about motor patterning + strength.
If you train it 1x/week, you’re treating it like a test.
If you train it 2–3x/week, you’re building a skill.
👉 More frequency + perfect form = faster results
Ready to Get Your First Pull-Up?
I’ve helped men and women of all ages finally hit that first rep — no bands, no cheats, just straight-up strength.
If you’re tired of guessing, I’ll build you a custom plan that guarantees progress — whether you’re stuck on the ground or halfway up.
🎯 Apply for 1-on-1 Coaching Here → www.gavin.fit
We’ll break it down step-by-step and make your first pull-up feel easy.
Let’s get it,
Gavin
References
Shepstone, T. N., Tang, J. E., Dallaire, S., Schuenke, M. D., Staron, R. S., & Phillips, S. M. (2005). Short-term high- vs. low-velocity isokinetic training in young men. Journal of Strength and Conditioning Research, 19(4), 867–874. https://doi.org/10.1519/14423.1
Schoenfeld, B. J. (2010). The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. Journal of Strength and Conditioning Research, 24(10), 2857–2872. https://doi.org/10.1519/JSC.0b013e3181e840f3
