progression checklist

pull-ups

MARKERS OF CONTROL

pain

  • No pain is felt during the movement that is deemed unsafe

  • If unsure, err on the side of not progressing

breath control

  • Isometric holds

    • option 1 - box breath

      • Inhale for 2-5 seconds

      • Hold after the inhale for 2-5 seconds

      • Exhale for 2-5 seconds

      • Hold after the exhale for 2-5 seconds

      • Attempt to increase hold times for all phases of the breath

      • Heavier weights will likely make longer hold times more challenging

    • option 2 - 4-7-8 breath

      • Attempt to:

        • Inhale for 4 seconds

        • Hold after the inhale for 7 seconds

        • Exhale for 8 seconds

      • Build hold times up gradually as needed

        • Example:

          • Start with 2-3-4 for 1-2 weeks

          • Progress to 3-4-6 for 1-2 weeks

          • Progress to 4-7-8

  • Eccentric reps (negatives)

    • Inhale and retain the inhale as you approach the top of the repetition (i.e. chin over the bar)

    • Slowly release a pressurized exhale as you lower down

  • full reps

    • OPTION 1 (easy reps)

      • Inhale on the way down, exhale on the way up

    • OPTION 2 (difficult reps)

      • Inhale while hanging at the bottom of the rep

      • Retain the inhale as you begin to ascend

      • Exhale to brace the midline to finish the rep

  • rope walks and climbs

    • OPTION 1 (easy reps)

      • Nasal or conversational breathing

    • OPTION 2 (difficult reps)

      • Inhale and retain throughout the ascent

      • Exhale at the top of the rep

      • Controlled breath-hold with abdominal bracing during the descent

postural control

  • Do not progress if any of the following compensations occur

    • The shoulder shrug excessively

    • The head and chin “poke” forward excessively

    • The lower back extends excessively

    • The legs kick or the body “kips”

    • The body sways excessively

impact control

  • No Shrugging - when performing multiple repetitions, control the descent so that the shoulders do not aggressively shrug toward the ears.

  • No Bouncing - When performing multiple repetitions, control the descent so that there is no bouncing into the next repetition.