Pull-up progression: from a hang to your first strict pull-up
The 7 bar drills in the fisiolike library, in order: from a relaxed hang to a strict pull-up. Each has its steps, a starting dose, and the checkpoint before the next one.
This is an ordering of the library's drills, not a program and not a timeline. It does not say how long any step takes, and it cannot say whether it suits you. A checkpoint is a target to reach in one set with pain during it at 3/10 or under; where the library sets none, the step says "no set target". If a physiotherapist or doctor has given you a plan, follow theirs.
Shoulder pain? Start with Shoulder: kipping works, strict pull-ups do not instead: the same drills, with who it is and is not for and the warning signs before anything else.
Warning signs: see a clinician first
Do not start, or stop, if any of these apply to you:
- The pain started with a fall, a dislocation, or a sudden pop or tear, and you cannot lift the arm since.
- Numbness, tingling or pins and needles running down the arm or into the hand.
- Weakness that is getting worse, or the arm suddenly much weaker than the other.
- Pain that wakes you at night and does not ease when you change position.
- Swelling, redness, heat or a fever with the pain.
- Pain in the chest, jaw or left arm with breathlessness or sweating — call emergency services.
- A visible lump, change in shape, or the shoulder looking different from the other.
These are general reasons to have a shoulder examined. They are not a complete list.
Where am I on the ladder?
The steps
- Step 1 of 7 · Camera counts it
Relaxed hang
Hang from a bar with straight arms and let the shoulders go up.
Starting dose: 3 × 10–30 s, resting 60 seconds between sets. Keep some toes on the box to take weight off if a full hang hurts.
Checkpoint before the next step: no set target: the shoulder program has no phase test on this drill.
Easier: Hang with your feet on the floor or a box, taking only part of your weight through the arms.
Film a set and the camera counts it.
How to do it · Film a set · Time the holds with the dead hang timer
- Step 2 of 7 · Camera counts it
Active hang
From a relaxed hang, draw the shoulders down away from the ears and hold, arms still straight.
Starting dose: 3 × 10–20 s, resting 60 seconds between sets.
Checkpoint before the next step: A 20-second active hang — one of the shoulder program's phase tests (Phase 1 — Set the shoulder blades).
Easier: Feet on a box, taking some of the weight while you practise the shoulder movement.
Film a set and the camera counts it.
How to do it · Film a set · Time the holds with the dead hang timer
- Step 3 of 7 · Camera counts it
Scapular pull-up
Repeat the active hang as reps: shoulders down, pause, back up to a relaxed hang.
Starting dose: 3 × 5–10, resting 75 seconds between sets. One-second pause at the top of each.
Checkpoint before the next step: 8 scapular pull-ups with straight arms — one of the shoulder program's phase tests (Phase 1 — Set the shoulder blades).
Easier: Feet on a box, taking some of the weight.
Film a set and the camera counts it.
- Step 4 of 7 · Camera counts it
Top hold
Jump or step to the top of a pull-up and hold there, elbows bent.
Starting dose: 3 × 5–15 s, resting 90 seconds between sets.
Checkpoint before the next step: A 10-second top hold — one of the shoulder program's phase tests (Phase 2 — Own the top and the way down).
Easier: Hold at the halfway point instead of the top, or keep one foot lightly on the box.
Film a set and the camera counts it.
- Step 5 of 7 · Camera counts it
Lowering from the top
Start at the top of a pull-up and lower yourself as slowly as you can to straight arms.
Starting dose: 3 × 3–5, resting 120 seconds between sets. Four to five seconds down.
Checkpoint before the next step: 3 lowerings of at least 4 seconds each — one of the shoulder program's phase tests (Phase 2 — Own the top and the way down).
Easier: Lower only from the top to halfway, or with a band.
Film a set and the camera counts it.
- Step 6 of 7 · Camera counts it
Band-assisted pull-up
A strict pull-up with a band looped under a knee or foot to take some weight.
Starting dose: 3 × 3–6, resting 120 seconds between sets.
Checkpoint before the next step: no set target: the shoulder program has no phase test on this drill.
Easier: A stronger band.
Film a set and the camera counts it.
- Step 7 of 7 · Camera counts it
Strict pull-up
From a still, straight-arm hang, pull until the chin is over the bar, with no swing.
Starting dose: 3 × 1–3, resting 150 seconds between sets. Singles are fine. Stop the set at the first rep that hurts or needs a swing.
Checkpoints on the last step: 1 strict pull-up with no swing, then 3 strict pull-ups in a set — one of the shoulder program's phase tests (Phase 3 — Strict again).
Easier: Band-assisted pull-ups, or lowering from the top.
Film a set and the camera counts it.
The pain rule
- 0–3 out of 10 during the drill: fine, carry on.
- 4–5: do less — a smaller range, fewer reps, or the easier version.
- 6 or more: stop that drill for today.
- Worse the next morning than before the session: that session was too much. Step back.
- 6 or more on waking, any morning: rest the shoulder that day.
Sharp or catching pain, or pins and needles, means stop regardless of the number.
Logging a step
Never logged a set before? Try your first set walks through one. Practice is free and needs no account; the video stays on your device.
The checkpoints are the shoulder program's phase tests. A set is logged on /practice; whether it passes a phase test is read on /progress against the pain rule.