Frenchies pull-up sequence

3-4 sets of 1-2 Frenchie cycles, 3 min rest. 5 s holds at the top, 90 and 120 degrees.

Slot: Strength
Focus: Pulling strength
Time: 15 min
Intensity: High
Injury risk: High
Intervals: 3 rounds, 3:00 rest
Equipment: Pull up bar

How to do it

One Frenchie cycle is 3 pull-ups: pull up and hold with your chin over the bar for 5 seconds, then lower; pull up and hold with elbows at 90 degrees for 5 seconds, then lower; pull up and hold with elbows at about 120 degrees (only slightly bent) for 5 seconds, then lower. Do 1-2 cycles per set, 3-4 sets, with 3 minutes rest. End the set if a hold sinks or gets shaky. Advanced - build up normal pull-ups first.

High injury risk. Only do this fully warmed up, rested and injury-free, and stop at the first sign of pain in your fingers or elbows. Training is at your own risk.

Who it’s for

Lock-off strength, which is what lets you hold a position while the other hand finds the hold. If your pull-ups are strong but you can’t hang around at the top of one, this is the gap.

Common mistakes

Sinking during the hold. A hold that drifts down is over. End the set.
Only training the top position. The 120 degree hold, near straight arms, is the hardest and the most useful, and it’s the one everyone quietly skips.
Two cycles when one was already ragged. One clean cycle beats two messy ones.
Doing them before you can do ten good pull-ups. Build the base first.

How to progress

Add a cycle per set, then add weight with a belt. Keep the holds at five seconds throughout: longer holds change what you’re training and make the shoulders the limiting factor.

When it fits

The training periods this exercise fits into in Blok Sessions.

Strength Stronger fingers and pulling, with weight you control.
Power Endurance Keep your power through one hard move after another.

Start with a ready-made block

A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.