7-Point Pull-ups For More Strength & Control

By | March 23, 2017

If you want to get really good at pull-ups and chin-ups, you need to be able to control your breathing, movement, and structure throughout the full range of motion.

Now, a good rule of thumb for most strength exercises is that you should be able to stop at any point in the range of motion and hold that position for a moment. This is an indication that you’re strong enough to safely perform the exercise for reps.

So, you should be able to stop and hold any position in the pull-up and chin-up exercises – including the top position, bottom position, and everywhere in between. And the 7-point pull-up is a great way to practice this.

Here’s how to do it…

Basically, you’re incorporating dead hangs and flexed-arm hangs into your pull-up reps so that you’re pausing and holding each of the following positions:

  1. hold passive dead hang (i.e. rock-bottom position)
  2. hold active dead hang (i.e. with shoulders packed down)
  3. hold middle position (i.e. 90-degree flexed-arm hang)
  4. hold top position (i.e. flexed-arm hang)
  5. hold middle position (i.e. 90-degree flexed-arm hang)
  6. hold active dead hang (i.e. with shoulders packed down)
  7. hold passive dead hang (i.e. rock-bottom position)

Cycling through all of those positions equals one 7-point pull-up. By training each of these positions, not only will you bring up lagging areas, you’ll also force yourself to engage the proper musculature throughout the full range of motion. Many people rush through pull-ups, performing them rapidly or skipping part of the range of motion. 7-point pull-ups will fix this and condition you to be strong in every part of the exercise.

Tips

  • Make sure your transitions are slow and controlled, pausing briefly in each position
  • Maintain a lengthened spine and a tight core at all times
  • Keep your shoulders packed from positions 2-6, and your elbows in tight from positions 3-5

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About The Author

John SiffermanJohn Sifferman is a health-first fitness coach who has been teaching, coaching, and training people in various capacities since 2006. John is the author of The Pull-up Solution, the complete pull-up and chin-up training system that helps people rapidly increase their pull-up numbers in three months or less.

You can get a free copy of John’s 3-month pull-up training program and download more of his premium pull-up training resource as part of his free 5-day Pull-up Training Crash Course.

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