Pull Up

Definition

The pull-up is a compound upper-body pulling exercise where you hang from a bar and pull your chin above it using your lats, biceps, and upper back. It is one of the most effective exercises for building functional pulling strength and is a cornerstone of HYROX^® training for Sled Pull, SkiErg, and overall upper-body endurance.

Technique & Form

1. Grip: Hang from a pull-up bar with an overhand grip slightly wider than shoulder-width. Arms fully extended, shoulders engaged (not shrugging up to your ears).
2. Initiation: Retract your shoulder blades and drive your elbows down and back. Think about pulling the bar to your chest rather than pulling your chin to the bar.
3. Pull: Continue pulling until your chin clears the bar. Keep your core braced and legs still - no kipping or swinging.
4. Lower: Descend with a controlled 2-3 second eccentric until your arms are fully extended. Full range of motion on every rep.

Muscles Worked

• Primary movers: Latissimus dorsi, biceps brachii, teres major
• Secondary muscles: Rhomboids, lower and middle trapezius, rear deltoids, forearms (grip)
• Stabilizers: Core (anti-extension), shoulder stabilizers (rotator cuff)

Common Mistakes

1. Not using full range of motion: Stopping short of full extension at the bottom or not clearing the chin at the top. Fix: start from a dead hang and finish with chin above the bar every rep. Partial reps build partial strength.
2. Kipping or swinging: Using momentum eliminates the strength stimulus. Fix: pause for 1 second at the bottom of each rep to eliminate momentum. If you cannot do strict reps, use band-assisted pull-ups.
3. Neck craning: Jutting your chin forward to get it over the bar. Fix: focus on driving your chest to the bar. If your chest reaches the bar, your chin will clear it naturally.

Benefits

• Builds functional lat and bicep strength that transfers to sled pulls, SkiErg, and rowing
• Develops grip endurance under bodyweight load
• Trains the scapular retractors and depressors, improving posture during running and carries
• Requires minimal equipment - a bar and your bodyweight

HYROX^® Context

The pull-up is one of the most transferable exercises for HYROX^® pulling stations. The lat strength built by pull-ups directly powers the Sled Pull's hand-over-hand motion and the SkiErg's pull-through pattern. Athletes who can perform 10+ strict pull-ups typically demonstrate faster sled pull and SkiErg times than those who cannot.

The grip endurance built by pull-ups also transfers to the Farmers Carry - strong forearms from hanging under load reduce grip fatigue during 200m of loaded carrying. Program pull-ups 2-3 times per week: 4x6-8 strict for strength, or 3x max reps for endurance. If you cannot yet do a strict pull-up, use band-assisted variations and negatives (5-second eccentric lowering).

Variations & Alternatives

• Lat Pulldown: Machine-based vertical pull for athletes building toward pull-ups or needing higher volume without grip fatigue.
• Pendlay Row: Horizontal pull for explosive pulling power that complements the pull-up's vertical demand.
• Chin-Up: Underhand grip variation that increases bicep involvement. Slightly easier than pull-ups for most athletes.

FAQ

How many pull-ups should a HYROX^® athlete be able to do?

Aim for 8-10 strict pull-ups as a competitive baseline. Elite HYROX^® athletes often perform 15+ strict reps. If you cannot yet do 5 strict pull-ups, prioritize building toward this number with band-assisted reps, negatives, and lat pulldown work.

Are pull-ups or lat pulldowns better for HYROX^® Sled Pull training?

Both are valuable. Pull-ups build functional strength with more core demand and natural scapular movement. Lat pulldowns allow precise load selection and higher training volumes. Use pull-ups as your primary vertical pull and lat pulldowns for supplemental volume.

ROXBASE programs pulling strength based on your Sled Pull and SkiErg race data. If your pulling stations are holding you back, our engine builds the specific lat and back work to make your pulls faster. Start your free plan and build a pull that wins races.