Negative Pull Up

If you cannot do a single pull up yet, the negative is how you get your first one. You start at the top and fight the way down. You are stronger lowering a weight than lifting it, which means you can train the exact position you are weakest in long before you can pull yourself up to it. This is the single most effective drill for going from zero to one.

How to Perform

1. Set a box or bench under a pull up bar so you can step up into the top position with your chin over the bar.
2. Take your grip, step off the box and hold the top with your chin above the bar and your chest close to it.
3. Lower yourself as slowly as you can control, aiming for three to five seconds on the way down.
4. Fight the whole range. Most people drop out fast in the last third, which is exactly the part that needs the work.
5. Finish with your arms straight, step back onto the box and reset for the next rep.

Tips

• Count the seconds out loud. If your lowering time is dropping rep to rep, the set is done.
• Keep your shoulders pulled down and back at the top. Do not let your head shrug up between your shoulders.
• Three to five quality negatives beats ten sloppy ones. This is a strength drill, not a conditioning drill.