Pull-ups
Bodyweight pulling, from a first rep to high daily volume on a doorway bar
Hanging from a bar and pulling your chin over it. Pull-ups work the back, arms and grip, need almost no equipment and scale from assisted reps to hundreds a day. They show up in military selection, garage gyms and world-record attempts. Hand care becomes a real problem at high volume, and most people fold them into a broader strength routine rather than making them the whole thing.
Who backs it
Sorted by strength of stance
- David GogginsDoes it
Retired Navy SEAL · Can't Hurt Me
According to his own site, he held the Guinness record for pull-ups in 24 hours. 4,030 of them, in 17 hours, in 2013. It took a failed first attempt and five months of retraining.
Source: davidgoggins.com: Athletic achievements - Hugh JackmanDoes it
Actor · Wolverine and The Greatest Showman
Press-ups, varied pull-ups and dips make up a big bodyweight block in his training. Weighted sleds and heavy ropes too. He says the combination helps the agility and flexibility the stunt work needs.
Source: TRAIN: Hugh Jackman Workout and Nutrition Tips - Pavel TsatsoulineRecommends
Strength coach · StrongFirst
For lats that hold up in a fight he points at the pull-up, programmed as five descending sets a day with a rest day every sixth. He wants the rep finished with the chest hollow and the neck touching the bar, then lowered under control to fully straight arms.
Source: StrongFirst: The Fighter Pullup Program Revisited
Aimed at the same thing
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