3.7 KiB
3.7 KiB
Weeks 1–4: Setup & Initiation
| Week | Cue | Meaning | Benefit |
|---|---|---|---|
| 1 | Long spine, shoulders low | Begin from an active hang with spine fully extended and shoulders depressed. | Engages lats and stabilizes shoulder girdle, preventing impingement. |
| 2 | Knuckles over, thumbs wrap | Grip the bar deep in the palm, knuckles pointing upward, thumbs wrapped. | Optimizes wrist alignment and grip strength, reducing forearm fatigue. |
| 3 | Zip ribs, squeeze glutes | Brace core by compressing ribs toward pelvis and contracting glutes. | Establishes full-body tension, minimizes swinging, maintains alignment. |
| 4 | Form Review | Film or mirror-check active hang, grip, and tension; adjust deviations. | Ensures foundations are solid before advancing mechanics. |
Weeks 5–8: Pull Mechanics & Control
| Week | Cue | Meaning | Benefit |
|---|---|---|---|
| 5 | Lead with elbows, not chin | Initiate the pull by driving elbows down and back rather than lifting the chin. | Emphasizes lat activation, reduces neck compensation, improves efficiency. |
| 6 | Break the bar in half | Externally rotate hands as if bending the bar outward while pulling. | Engages external rotators and lats, ensures correct elbow tracking. |
| 7 | Elbows to hips—fast! | Drive elbows toward hip pockets explosively through the concentric phase. | Promotes vertical pull path, recruits fast-twitch fibers, increases power. |
| 8 | Mechanics Review | Video-check elbow initiation, bar break, and explosive drive; correct breakdowns. | Reinforces mechanics and identifies technical flaws. |
Weeks 9–12: Top-End Strength & Eccentric Control
| Week | Cue | Meaning | Benefit |
|---|---|---|---|
| 9 | Chest meets bar, eyes forward | Pull until bar contacts upper chest, maintaining neutral head position. | Maximizes range of motion, ensures full lat contraction, aligns cervical spine. |
| 10 | 4-second descent, steel core | Lower under control for four seconds while keeping core braced. | Enhances eccentric strength, increases time under tension, reinforces core stability. |
| 11 | Squeeze and hold | Pause at top of pull-up, maintaining maximal tension for 1–2 seconds. | Strengthens lockout, improves proprioception, builds isometric control. |
| 12 | Final Integration | Perform pull-ups with all cues from Weeks 1–11; record form audit. | Assesses cumulative progress and highlights areas for continued improvement. |
Implement progressive overload with added resistance or controlled variations, and allow adequate rest between sessions for optimal adaptation.