Slow negative pull-ups
4 sets of 3-5 slow lowers from the top of a pull-up (5 s each), 2 min rest.
- Slot
- Strength
- Focus
- Pulling strength
- Time
- 10 min
- Intensity
- Moderate
- Injury risk
- Low
- Equipment
- Pull up bar, Box
How to do it
For climbers who can't do many pull-ups yet. Step up on a box or chair so your chin is over the bar. Lower yourself as slowly as you can, taking at least 5 seconds to reach straight arms. Step back up and repeat. Do 3-5 reps per set, 4 sets, with 2 minutes rest. Once 5 slow lowers feel easy, start adding full pull-ups.
When it fits
Training periods this block is tagged for in Blok Sessions.
- Base Build repeatable volume, movement quality and aerobic capacity.
- Strength Increase pulling and finger strength with controlled load.
- Deload Reduce load, restore tissue and mobility, stay moving.