Becoming A Pull-up Beast: An Efficient Way To Improve Your Pull-up Game.
Forget bench pressing and bicep curls. When you see somebody doing consistently high-rep sets of smooth and controlled pull-ups, you know they’re strong - and they normally have a physique that reflects that.
Consider the physique of an Olympic gymnast…
Not too shabby, right?
Pull-ups are a pillar in the military, athletic and strength training community, and in many workout programs for a good reason. The humble pull-up is one of the most efficient and effective tests of relative upper body strength there is. Pulling yourself up against the force of gravity for multiple, smooth reps requires grip strength, strong forearms and considerable back and bicep development. It’s right up there with the other strength training giants; squats, deadlifts and presses, it’s the go-to exercise for back development, vertical pulling strength and being an all-round badass in the gym and in the real world.
Pull-ups strengthen, build and condition your arm, shoulder, back, and core musculature for better total body muscle recruitment and systemic strength
Pull-ups improve your posture, and in particular, your shoulder stability, balance and health, reducing the risk of injury
Pull-ups help increase your relative strength and help improve your performance in other activities, exercise-related or not
Pull-ups increase your grip strength, a key factor in rock climbing, grappling and MMA, along with other everyday activities
Pull-ups help with body composition by building muscle, burning fat and generally making you a leaner and stronger physical specimen
Performance and aesthetics aside, smashing out sets of pull-ups just looks cool
Getting brutally efficient at pull-ups isn't easy. It takes time, effort, and a good system.
I can't give you time and effort but I can give you a very good system - tried and tested by the military, athletes and myself.
You're welcome!
THE PROGRAM - ENTER RECON RON!
I first discovered this program over 15 ago when I was in the British Army, who along with swearing a lot, dodging things that go 'bang' in sketchy places and high-functioning alcoholism, are known to do a bit of physical training - and they're pretty good at it! I liked it because it's simple and effective, and it does what it promises.
The Recon Ron Pull-up Program is a longer-term, linear program designed for continued progress. To successfully use the program, follow the table below by doing five sets of pull-ups every day. Each set is specified on the table. Also, all pull-ups must be “dead hang” pull-ups, where arms are fully extended before doing another pull-up.
Now before you jump on a bar and start swinging around like a Chimpanzee on meth, let's talk about pull-up form:
Grab the pull-up bar with your palms forward (shoulder-width grip)
Hang from pull up-bar with straight arms and your feet off the floor
Pull yourself up by pulling your elbows down to the floor and towards your ribcage
Go all the way up until your chin passes the be bar
Lower yourself until your arms are straight
That's it. No swinging your legs like a lunatic, kicking, 'kipping' or anything else. All reps should be smooth and controlled. That's the correct way.
Note: The Recon Ron program is the standard program, you need to be able to complete a minimum of 6 pull-ups. If you're not at that standard yet, start with the 'Half Recon Ron' program.
The double program shouldn't be attempted until you've effectively completed the standard program with smooth and controlled reps!
THE PROGRAM:
There you go, there's the program.
If you want to become a badass, steely-eyed dealer of death and destruction who pisses excellence and shoots lightening bolts from their backside on the pull-up bar...get to it!
