Strict Chest to Bar Pull-Up Ability Exercise Improvement Program

Range of Motion’s Exercise Improvement Programs have been developed to assist in improving the ability to complete the movements that people most commonly struggle with. They are designed to be cycled through over time, with each session running for only five minutes. This allows them to be completed in addition to (not instead of) your regular programming.

  • Session 1: TEST: Complete a max weighted strict chest to bar pull-up. Use band assistance if required.
  • Session 2: Accumulate two minutes static hanging lat activation hollow hold. Aim for maximum height. Five minute cap.
  • Session 3: Jump the chest to the bar (overhand) and complete a slow five second lower to hang. Accumulate 20 repetitions. Five minute cap.
  • Session 4: Three sets of three reps of the following (each set unbroken): Passive hang into 5 second static lat activation hollow hold, strict pull-up (chest to bar), 5 second hold at top, 5 second lower.
  • Session 5: Jump the chest to the bar (overhand) and lower quarter of the way down, hold three seconds. Lower half way down, hold three seconds. Lower three quarters of the way down, hold three seconds. Lower to hang. Complete four times in five minutes.
  • Session 6: Accumulate 15 difficult strict chest to bar pull-ups. Ideally, use a partner to assist. Use a band if no partner available. Five minute cap.
Dan Williams

Dan Williams


Dan Williams is the Director of Range of Motion and leads a team of Exercise Physiologists, Sports Scientists, Physiotherapists and Coaches. He has a Bachelor of Science (Exercise and Health Science) and a Postgraduate Bachelor of Exercise Rehabilitation Science from The University of Western Australia, with minors in Biomechanics and Sport Psychology.