The Secret to HIGH PULL-UPS (Complete Tutorial)

Summary

Coach Adam breaks down how to master high pull-ups by focusing first on the fundamentals: scapular stability (depressions and adductions), inverted rows, and full-range chest-to-bar pull-ups. He recommends progressive strength and neural work—scapular drills, inverted row progressions, weighted pull-ups, and explosive attempts—to build power. The tutorial’s stepwise progressions move from assisted jumping high pull-ups to resistance-band training, then to kipping/knee-raise assists, emphasizing a strong hollow body and precise timing. With practice, these elements combine to produce high pull-ups and smooth transitions into muscle-ups. Adam closes by suggesting program links and coaching for those who want structured guidance.

Takeaways

• 💡 Scapula stability and control are the single most important foundation for proper pull-ups, high pull-ups, and muscle-ups.
• 🫱‍🫲 Practice scapular depressions (from a passive hang) and scapular pulls to engage the back rather than the arms.
• 🐾 Start with simple scapular adductions on all fours before progressing to hanging scapular work.
• ↘️ Use inverted rows as the first pulling progression — start at a 45° angle and progressively lower or elevate legs for more difficulty.
• 🎯 Always aim for maximal range of motion (chest-to-bar or rings-to-chest) in rows and pull-ups to build proper strength and technique.
• ⚡ Train explosive pull-ups (hang and pull as hard as possible) to develop the neural drive needed for high pull-ups.
• 🏋️‍♂️ Incorporate weighted pull-ups to build extra strength and explosiveness before attempting true high pulls.
• 🚀 Progression 1 — jumping high pull-ups on a lower bar: assist with the legs but focus on pulling with the back and scapula control.
• 🧩 Progression 2 — resistance-band high pull-ups teach the rhythm and technique (stretch forward, then explosively pull while holding a hollow body).
• 🔁 Progression 3 — high pull-ups with knee-raise/kipping add a dynamic kick to help transition higher when needed, but require core strength.
• 🫧 Maintain a strong hollow-body position (not an arched pull) during high pulls to use stored elastic energy effectively.
• 🔄 Combine the progressions (jumping, banded, kipping) and regress to keep training volume while building endurance and consistency.
• 🏁 Once technique and strength are in place, convert high pull technique into a muscle-up by leaning forward at the top.
• ⏳ Be patient — these skills require systematic progression, consistent practice, and time to build strength, technique, and neural adaptation.
• 📌 Practical programming tip: alternate harder sets with regressions (bands or jumps) and focus on sets with fewer reps for quality.

Q & A

What is the most important aspect to focus on when learning high pull-ups?

The most important aspect to focus on is scapula stability and control. Mastering the scapula depressions and adduction movements is crucial for proper pull-ups, high pull-ups, muscle-ups, and other pulling exercises.

Why are scapula depressions and adduction movements essential for high pull-ups?

Scapula depressions and adduction movements help strengthen the back muscles that connect your arms and upper body. Without proper scapula control, you won't be able to pull effectively, which is vital for high pull-ups and other advanced pulling exercises.

What is the first step to improve your pull-up technique?

The first step is to work on scapula depressions. Start by hanging from the bar passively and focus on depressing your scapulas without using your arms. This will activate your back muscles and lay the foundation for better pull-ups.

What is the progression of exercises leading to high pull-ups?

The progression involves: 1) Scapula stability and control exercises, 2) Inverted rows to build strength, 3) Pull-ups with maximal range of motion, and 4) Progressively working through exercises like jumping high pull-ups, resistance band high pull-ups, and kipping knee raises to increase explosiveness and technique.

What are inverted rows and why are they recommended before doing pull-ups?

Inverted rows are a fundamental pulling exercise where you lie on your back and pull your body toward a bar. They are recommended before pull-ups because they help build the necessary pulling strength in a safer, more controlled way. They also allow for progressions from easier to more challenging variations.

How can explosive pull-ups help in achieving high pull-ups?

Explosive pull-ups involve pulling as hard and fast as you can toward the bar. This technique helps develop power and explosive strength, which is critical for high pull-ups. The more explosively you can pull, the more you'll be able to progress toward high pull-ups.

Why is it recommended to perform weighted pull-ups?

Weighted pull-ups increase your overall strength and explosiveness by adding resistance. They help build the necessary muscle and power to perform high pull-ups with ease. After a few weeks of weighted pull-ups, you’ll notice an improvement in your strength, which will make high pull-ups more achievable.

What is the purpose of jumping high pull-ups in the progression?

Jumping high pull-ups help with neural adaptation. While you assist the pull with your legs, the main focus is on learning the technique and explosively pulling up to the bar. This progression helps your nervous system adapt to the movement pattern required for high pull-ups.

How do resistance bands assist in learning high pull-ups?

Resistance bands help by providing assistance during the pull-up, allowing you to focus on technique without being limited by strength. They help you develop the rhythm and explosive pull needed for high pull-ups, while also building strength and control in the scapula and core.

What is the role of the knee raise or kipping in high pull-ups?

The knee raise or kipping technique assists by providing an extra boost to help you get higher during the pull. It engages the core and helps with the swinging motion, but it should be used sparingly. If your core activation is strong, you might not need as much of the swing.