How to Start Calisthenics: 7 Steps To Pull Ups

How to Get Your First Pull Up (Without the Guesswork)

Pull ups are the gold standard of upper body strength.

They’re challenging, humbling, and wildly rewarding.

Whether you’re already training or just getting started, mastering the pull up is a must.

If you're exploring calisthenics as a beginner, know this: your back is the biggest muscle group in your upper body.

Ignoring it isn’t an option. And nothing targets it better than a well-executed pull up.

But here’s the catch: most people don’t know how to actually train for one.

Let’s break it down.

1. Standing Pull Ups


Start by using your legs for assistance. Find a low bar and stand in front of it, pulling yourself forward toward the bar while keeping your back straight and feet on the ground.

The key is learning to initiate the movement with your shoulder blades. Think: blades pull in as you move forward, and glide forward as you move away from the bar.

Go for 5–10 reps per arm, 3–5 sets. Once that feels easy, move on to the next move.

2. Australian Pull Ups (Inverted Rows)


Get under a waist-high bar, keep your body in a straight line, and pull your chest up to the bar.

Focus on pulling your shoulder blades together at the top, and letting them glide apart as you lower. Tuck your pelvis in, engage your glutes, and avoid arching your back.

You can start with bent knees and progress to straight leg repetitions as you get stronger.

5–10 reps, 3–5 sets.

3. Deadhangs


• Grip strength and shoulder activation are key for pull ups.
• Hang from a bar with your shoulders down and active, no neck-sinking allowed.
• Deadhangs train your grip and prepare your joints.
• Go for 15–30 second holds, 3–5 sets. You can combine these with your Australian pull ups.

4. Hanging Shrugs


This small but mighty move strengthens your back and gets your scapulas moving properly.

Hang from the bar, keep your arms straight, and pull your shoulders back.

Think of it like trying to bend the bar behind you. Then from there, bring your shoulder blades down and forward as if you were bending the bar forward.

Do  5–10 shrugs, 3–5 sets. Add them to your deadhangs when you’re ready.

5. Negative Jump Pull Ups


Jump to the top of a pull up and lower yourself as slowly as you can.

Don’t let your elbows cave in, that kills your back activation.

Keep your core tight and your pelvis tucked back. Control is everything. Do 3–10 reps, 3–5 sets.

6. Band Assisted Pull Ups


Time to practice the full range of motion. Loop a resistance band around the bar and under your feet.

The band helps, but don’t cheat, you should still feel your muscles working (adjust band size accordingly).

Aim for 5–10 reps, 3–5 sets.

7. Full Pull Ups and "Halfers"


Once banded pull ups feel solid, test out your full pull up.

If you can’t get all the way up yet, start with “halfers" or "shorties" (half rep pull ups). 

Go from just below a 90-degree elbow bend to just above it.

These smaller reps help bridge the gap until you can do the full range pull ups.

Pair that with more negative pull ups and band assisted reps until full range pull ups feel solid.

Build control and add range over time. Do 5-10 repetitions x 3-5 sets.

If you can’t complete all the required sets, use assisted pull ups after your full pull up sets, until your don’t need any assistance anymore.

Key Pointers for Pull Up Progression:

• Start with what you can do today. Master that level before moving on.
• Stick with 5–10 reps per set, and aim for 3–5 sets.
• To mix it up, you can also use pyramid training where you would starting around 5-8+ reps depending on your level and then lowering by one repetition on each set.
• Progress to harder variations only when you’ve nailed the current one.
• Train your full body. Don’t skip push ups and leg work. A solid split could look like: Day 1 pull, Day 2 push, Day 3 legs.

The secret sauce? Consistency.

Getting your first pull up isn’t just a flex, it’s a gateway to a stronger, more capable version of yourself. It teaches patience, body awareness, and grit.

If you’re serious about building strength through calisthenics, the pull up is your rite of passage.

Want structured progressions and real guidance?

Join the online calisthenics academy and train with me.

Your first pull up is waiting!

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Calisthenics Training FAQ’s

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What is Calisthenics Training?
Calisthenics, rooted in the ancient Greek ideals of "Kalos" (beauty) and "Sthenos" (strength), emphasizes both physical and mental fitness. The modern practice integrates elements of classic calisthenics, acrobatics, gymnastics, yoga, and disciplines like breakdancing and parkour. This versatile, bodyweight training method allows you to train anywhere, anytime, without expensive equipment.

What makes Calisthenics different from traditional fitness?
Traditional gym routines can feel repetitive and lack motivation, often requiring costly memberships with inconsistent results. Calisthenics offers a refreshing alternative. By combining aerobic and anaerobic exercises, you'll burn fat, build lean muscle, and witness impressive strength and skill gains, all while enjoying the freedom of training outdoors or indoors. Plus, calisthenics fosters a supportive community, fueling your long-term commitment to fitness.

I am a beginner, do I need to get in shape before I sign up?
You can start no matter what your current level is! Our Online Calisthenics course is designed for every fitness level. Whether you're just starting out or looking to refine your skills, our program guides you in achieving your goals, from gaining strength and mobility to building lean muscle and losing fat.

Can I build muscle with Calisthenics?
Calisthenics is a progressive, functional training discipline that utilizes your own bodyweight for resistance. This evolutive system delivers impressive results, enabling you to shed fat, build strength, and increase mobility and endurance, all while sculpting lean muscle.