If you want unparalleled pull strength, up your game with 3-point pull-ups. Harriet Roberts, CrossFit athlete and Ganbaru Method coach, shares how in an Instagram post here.
Paused reps reduce momentum, keep reps strict, and help you maximize the range of motion. Many people enjoy adding paused reps to their training because it increases the time under tension (thereby increasing muscle stimulation, strength, and growth) without adding a bunch of extra volume.
Here’s how you can add 3-point pull-ups to your repertoire.
Point 1: Head under bar
First, holding the initial movement of your pulling motion when your head is under the bar. This position ensures you’re driving down through your lats.
Point 2: Eye level
Next, stop at the halfway point of your pull-up, where the bar is at eye-level. This position helps to strengthen the pulling from your upper back.
Point 3: Chin over bar
Finally, get into the end pulling position and hold! This position builds a strong pull-up finishing.
Every 4 Minutes x 4 Sets
2 Rounds of
6 Push Press
2-3 x 3 Point Pause Strict Pull Ups
The workout
In 4 minutes, complete 2 rounds of:
- 6x push press
- 2-3 reps 3-point pause strict pull-ups
Rest for the remaining time in your 4 minutes, then repeat this 3 more times (for a total of 4 rounds).
P.S. Most people will still need a band or block support to ensure good form, proper positioning, and solid pauses. No stress!
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