Meghan Callaway – The Ultimate Pull-up Program

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Meghan Callaway – The Ultimate Pull-up Program

Let me tell you about Evelyn. When you surf through Instagram and see women doing pull-ups, what do you normally see?

Unfortunately, you see very few women banging out pull-ups, as many women have been falsely led to believe that they are not capable of performing them. Many others are not training for pull-ups in a way that is conducive to success. Most of the females you tend to see thriving at pull-ups are elite athletes in their twenties or early thirties.

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Not Evelyn, though. She happens to be in her late fifties, and can routinely perform a minimum of six pull-ups on a dime. At a time when most people attribute their lack of ability to aging, Evelyn is putting them to shame.

I’d be lying if I told you it has always been this way.

When Evelyn first came to me, she was suffering from debilitating neck and back discomfort.

For DECADES.

Life certainly wasn’t easy for her. Forget doing pull-ups. Getting groceries, walking her dog, and performing regular daily tasks were, quite literally, a pain in the neck.

So, when Evelyn and I started working together, not only did I have the challenge of helping her reach her goal—the ability to do a pull-up—but I was also on a mission to help her rebuild her body so that she could properly achieve this goal for the first time in her life. Evelyn accomplished her goal, and we did so as a team.
What did this involve?
Proper Body Positioning

Before Evelyn touched the pull-up bar, we practiced the raw technique of a proper pull-up and worked on mastering the basics.
Core Strength

Think of your body as a chain. When all of the links in this chain are strong, your ability to perform most exercises, including pull-ups, should dramatically improve. You do not want a weak link in your chain, and this applies to your entire body. If your core is weak, and the core includes all of the muscles in your body aside from your arms and legs, your ability to perform pull-ups will likely suffer.
Mastering The Fundamentals
And Following The Key Steps

Many people make the mistake of trying to go from A-Z, and do not follow the essential steps that will actually help them improve their pull-up technique, full body strength, controlled mobility, and stability/tension. As a result, they fail to excel at achieving their pull-up specific goals. Depending on where your starting point is, performing the appropriate pull-up regressions, horizontal pulling exercises, scapula/shoulder controlled mobility exercises, lumbo-pelvic stability exercises, grip exercises, and even lower body exercises, and only progressing when you are ready, will better prepare you to conquer the pull-up. Many people skip key steps and wonder why they aren’t making progress, get frustrated, and quit. Don’t make this mistake. Be patient, and the results will pay off.

So back to Evelyn, all of her training was done progressively, systematically, and consistently, and she reached her goal. In fact, she blew her goal of one pull-up out of the water. Now she is able to perform six. As an unintended bonus, her debilitating back and neck discomfort were gone. She also sculpted the muscles in her upper body, and felt more empowered than ever. With that in mind, it’s time to reevaluate your game plan.
The Ultimate Pull-Up Program
Why these four common exercises aren’t the solution.
If you search the internet for an article on how to get better at pull-ups, you run into the same tips every single time. But there’s a better way.
1. Band Assisted Pull-Ups – You know these. There’s a band looped around the pull-up bar, you put your foot through the band and get a bit of an assist, but at a time when you require the assistance least of all. While this exercise can help you work on your pull-up technique and owning your body positioning, this exercise on its own is not the solution to helping you learn how to perform pull-ups.

 

2. Machine Assisted Pull-Ups – This is similar to the band assisted pull-up, but in this exercise, your body is actually doing even less work than in the band assisted pull-up. In this variation, you go up to the machine, select the weight you want to assist you, put your knees on the pad, and go to town.
3. Bodyweight Rows/Australian Pull-Ups – Since your body is traveling in more of a horizontal path than vertically, these are not technically pull-ups. And while this is a good exercise and definitely serves a purpose, it isn’t specific enough to the pull-up. So, while these can be a small part of your pull-up training program, you are better off investing most of your time and energy elsewhere.

4. Lat Pull-Downs – This is probably the least specific of all exercises relating to your pull-up progress.
Why don’t these exercises work the way they should?
There are a few reasons:
These exercises will not best prepare you to excel at pull-ups as they all lack in specificity.

There is no mention of glute strength. Yes, believe it or not, you need a strong butt to master the pull-up.

There is very little attention devoted to core strength. After you’ve performed pull-ups, you might notice that your “abs” are a little sore or at least feel tired. When you’re performing an actual pull-up, all of the muscles in your torso that surround your spine must work to keep your body stable and from swinging, and help you travel to and from the bar with ease.

There is also very little attention devoted to the muscles that control the movement of your shoulder blades, otherwise known as the scapulae. If these very influential muscles aren’t strong enough, and if you aren’t able to own the movement of your shoulder blades, you will likely struggle to perform a proper pull-up, or at the very least your form will be sloppy. The goal of this program is to help you perform many pull-ups, with outstanding form, and while keeping your body healthy.

While the pull-up is often thought of as an upper body exercise, it is actually a full body exercise.

Without strong core muscles, including the very influential glutes and the muscles that control the movement of your shoulder blades, your pull-up performance will likely suffer.

Once you tackle the above components, your path to dominating the pull-up will be much easier.

That’s why I made….
The Ultimate Pull-Up Program (NEW and Improved)

The Ultimate Pull-Up Program, which I have spent countless months perfecting, is an extremely comprehensive 160+ page master program that will help you solve many of the problems that are preventing you from excelling at or being able to perform pull-ups in the first place. I am extremely proud of The Ultimate Pull-Up Program. It is a game-changer.

The Ultimate Pull-Up Program is a four phase program that will lead you not only to pull-up mastery, but also to a striking silhouette, and the strength to go with it.

The Ultimate Pull-Up Program will progressively and systematically help you strengthen your entire body, and develop the requisite level of technique, so you will be able to dominate your pull-ups. Each phase will last roughly four to eight weeks, and in each phase, you will:

1. Improve your pull-up technique, so you can perform them efficiently

2. Improve your upper body strength, so reaching the bar isn’t so daunting and intimidating

3. Improve your upper body muscle tone/hypertrophy, so you have the ability to perform many pull-ups

4. Improve your scapular and shoulder controlled mobility, so you can travel to and from the bar with no fear

5. Improve your grip strength, so you have the hang time needed to perform multiple reps and sets

6. Improve your core and glute strength, so you leave yourself with no weak links

7. Improve your lower body strength, so your glutes, quads, and hamstrings are stronger than they’ve ever been and don’t hold you back.
Now you might be asking, “What’s with all the lower body work?” While most people treat the pull-up as an upper body exercise, if your lower body is weak, you will still likely struggle to perform a pull-up. ALL of the exercises in this program will have a positive transfer to your ability to perform pull-ups.

Just like they did for Evelyn.
NEW ADDITIONS:
I have added an extensive 40-page bonus section. This bonus section includes:

 

#1) Exercises for improving grip strength
#2) Exercises for addressing shoulder health (stability and/or controlled mobility)
#3) Exercises for addressing elbow health
#4) Fundamental beginners section on breathing
#5) Fundamental beginners section on bracing

All of these exercises will help improve your ability to perform pull-ups and will help keep your body feeling good (or at least help improve how it feels). Since I’ve added these exercises into my training, I’ve never felt better, and my pull-up performance has skyrocketed!

Like all of the exercises in The UPUP, these include detailed written descriptions, videos, and photos.

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