ASSISTED PULL-UP (WITH BAND) Benefit: Builds vertical pulling strength The last progression for you to try is the assisted pull-up. This gives you the feel of an unassisted pull-up while allowing you to focus on proper body positioning. Think about all of the cues from the exercises above. Set up the band by wrapping one handle around the pull-up bar, and then place one of your feet in the other handle. Lower with control, and minimize your shoulder shrug. Start by completing three sets of eight repetitions. Over time, try to progress to three sets of 12 repetitions. Start with stronger band assistance as you first try this movement. Then, as you build strength, decrease the band assistance. Once you’ve mastered three sets of 12 repetitions with good form, you’re ready to try an unassisted pull-up.—BO HICKEY, CERTIFIED STRENGTH AND CONDITIONING SPECIALIST DRYLAND DIFFERENCE Master Your First Pull-Up Unlock the amazing performance benefits of the pull-up with this simple progression Bo Hickey T he pull-up is loved and loathed. It’s one of the most transferrable dryland movements for swimming, but also a challenging move- ment for many. The good news is that regardless of your current ability level, you can unlock benefits from this movement. If you’re a seasoned pro at the pull-up, use this progression to tidy up your form and work on proper mechanics. If you’re still striving to complete your first unassisted pull-up, use this progression to get there. Each step of the progression will provide benefits that transfer to your performance in the water. ACTIVE HANG Benefits: Improves body position and catch Don’t overlook this movement! This is the foundational position of the pull-up. Start by gripping the bar a little outside of shoulder width, and then focus on driving your shoul- der blades down, away from your ears. Lift your feet so they’re slightly out in front of your torso and hold. Start with two 20-second holds. Try to progress to a one-minute hold before moving on to the flexed-arm hang. ECCENTRIC PULL-UP Benefit: Improves torso stabilization The lowering phase (eccentric) of the pull- up is challenging to control. The eccentric pull-up is going to challenge you to focus on this phase. You can use a box or bench or hop up to the top position of your pull-up. Then lower down slowly and under control. Try to minimize any major arch through your lower back. Start with three sets of six repetitions with a three-second lower during each repetition. Try to progress to three sets of eight repetitions with a five-second lower before moving on to the assisted pull-up. FLEXED-ARM HANG Benefit: Strengthens shoulder girdle Now that you’ve worked on your founda- tional setup, it’s time to work on the top of the pull-up. You can use a box or bench or hop up to the top position of your pull-up. Focus on minimizing any shoulder shrug toward your ears and point your elbows toward the ground. Position your feet slightly in front of your torso and hold. Start with two 10-second holds. Try to progress to a 45-second hold be- fore moving on to the eccentric pull-up. 13 ju l y- au gu st 20 19