Intentional Stress Challenge: Pull-Up

Progressive challenge series to condition the skill of pull-ups.

One of the most functional movements a human can do is a pull-up.

Every time you pick up an object, reach above your head, open a door, or even sit upright, you’re engaging muscle groups involved in a pull-up.

Pull-ups condition grip endurance, back and arm strength, core stability, proper posture, and functional fitness.

If you had to climb, pull yourself onto a ledge, lift something heavy, or carry/hold onto another person, you would need neuromuscular strength that can be enhanced by pull-ups.

I would venture to guess that pull-ups are one of the most common functional movements that the majority of humans can’t do.

This is mainly because pull-ups suck.

Repetitively pulling yourself up is hard. In a short amount of time, this foundational exercise will test resilience regardless of physical conditioning.

Physical, mental, and spiritual fortitude is required to both develop and build upon the skill of pull-ups.

The ability to raise your body despite gravity is one of the purest ways to express athletic performance.

As with any functional movement, it is as much of a neurologic problem as it is muscular. If you’re never encouraging movement through pulling, plasticity will lead to degradations in that capability.

This is why the first piece of equipment I often recommend people get for a home gym is a pull-up bar. All other functional movements can be done cost-free. Squatting, pushing, lunging, hinging, carrying, jumping, rotating, and moving don’t need specific equipment to be conditioned. (You also technically don’t need a pull-up bar if you’re willing to get creative outdoors with tree branches or other ledges that can support your weight, but I stand by my recommendation for the initial gear consideration…)

Injury/disability aside, the skill of pull-ups is attainable for anyone.

Start small, condition your body, progressively overload.

Elevate your life by pulling yourself up.

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Progressive Challenge Series

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