Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Bodyweight
Pull-Up — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The pull-up is the single most important upper-body pulling movement in CrossFit. It develops the lats, biceps, and posterior shoulder while building the grip and core strength necessary for advanced gymnastics skills like muscle-ups and bar muscle-ups. In CrossFit, pull-ups appear in nearly every Hero WOD and benchmark workout, often in high volume. Mastering efficient kip mechanics and developing strict strength are both essential: strict pull-ups build foundational strength, while the kipping pull-up allows athletes to maintain output under fatigue. Both have their place in a complete CrossFit programme.
Quick answer
Pull-Up is best used when the workout goal matches its main demand: bodyweight capacity, clean mechanics, and scalable intensity.
Muscles Worked
Latissimus dorsiBicepsRear deltoidsRhomboidsCore
Equipment
Pull-up bar
Best For, Avoid If, and Scaling
| Best for | Bodyweight WODs, skill practice, and athletes who can keep pull-up mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Band-assisted pull-ups, jumping pull-ups, or ring rows at a 45° angle. |
How to Do the Pull-Up
1
Grip the bar slightly wider than shoulder-width, palms facing away (pronated grip).
2
Hang at full extension — arms straight, shoulders active (not shrugged into ears).
3
Initiate the pull by depressing the scapulae (pull shoulders down and back).
4
Drive elbows toward the floor as you pull your chin above the bar.
5
Hold for a brief moment at the top — chest near the bar, chin clearly over.
6
Lower with control back to full extension before the next rep.
Common Mistakes
✕
Not achieving full arm extension at the bottom — reduces range of motion and builds bad habits.
✕
Pulling with biceps only rather than initiating with the lats (scapular depression).
✕
High-volume kipping before building enough strict pulling strength and control.
✕
Losing tension in the core during kipping pull-ups, causing excessive swinging.
Coaching Tips
✓
Build to 5 strict pull-ups before attempting kipping — your shoulders will thank you.
✓
Think "armpits to the bar" rather than "chin over bar" — this cue activates the lats properly.
✓
For high-rep sets (Murph), sub-partition early: sets of 3-5 rather than going to failure.
✓
Band-assisted pull-ups are excellent for building strength; jumping pull-ups maintain the stimulus when fatigued.
Scaling Options
Easier / Beginner
Band-assisted pull-ups, jumping pull-ups, or ring rows at a 45° angle.
Harder / Advanced
Strict pull-ups, weighted pull-ups (belt or vest), or chest-to-bar pull-ups.
Related WODs
Use Pull-Up in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
What is the difference between strict and kipping pull-ups?
Strict pull-ups use no momentum — pure upper body strength from hang to chin-over-bar. Kipping pull-ups use a rhythmic swing to generate momentum, allowing more reps under fatigue. Strict builds strength; kipping maintains workout intensity. Both are valid — strict should come first.
How many pull-ups do I need for CrossFit?
A practical benchmark: 5 strict pull-ups gives you the foundation to safely start kipping. 10+ strict is comfortable for intermediate athletes. For Hero WODs like Murph (100 pull-ups), efficient kipping mechanics and smart sub-partitioning matter more than raw max.
Why do my shoulders hurt after pull-ups?
Shoulder pain during pull-ups usually signals one of three things: insufficient warm-up, kipping before building strict strength, or not achieving full extension at the bottom. Address all three. If pain persists, consult a physiotherapist before continuing.
How do I get my first pull-up?
The fastest path is usually: (1) ring rows at a progressively more horizontal angle to build the pulling pattern, (2) hollow body work to develop the core tension a pull-up requires, (3) jumping pull-ups with a slow 3-5 second negative (lowering phase) to build eccentric strength in the exact range the pull-up demands. Most people who struggle with pull-ups skip the negatives — that is the most effective single drill.
What is butterfly pull-up and should I learn it?
Butterfly pull-ups use a circular kipping motion instead of the standard front-back swing. They are significantly faster than standard kipping once mastered — elite athletes cycle 30+ per minute. The trade-off: butterfly is harder to learn, harder to recover from, and creates more shoulder demand. If you are still building your pull-up base, master standard kipping first. Butterfly is worth learning once you can do 20+ unbroken kipping pull-ups with ease.
Build It Into a Workout
Generate a WOD with Pull-Up
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