Gift certificates are back and better than ever!!!!!Purchase gift certificates here!

21 Days Of Pull-Ups!

Why do we care about pull-ups? Because they’re the single most important conditioning exercise for aerial work (click here & I’ll tell you why). A few rules: 1) don’t hurt yourself. Work hard, but be mindful of pushing to injury. 2) Use a chair underneath you to assist as necessary, helping you to complete the full range of motion. 3) be exceedlingly conscious of maintaining proper form: lats engaged (shoulders pulled down and away from the ears), joints in line. If you experience anything more than normal muscle soreness and fatigue, stop immediately and consult a medical professional.

Now. Who says girls don’t do pull-ups? GET BUSY.



Day 1 – Regular forward grip, hands a little wider than shoulders. 10 reps.

Day 2 – Chin-ups. Palms facing you, directly in front of the shoulders. 10 reps.

Day 3 – Palms facing in (if your pull-up bar allows this). 10 reps.

Day 4 – Halfsies – from totally straight arms, pull half way up. 10 reps.

Day 5 – Halfsies – from half-way up, pull up the rest of the way. 10 reps.

Day 6 – Rest.

Day 7 – Regular pull-ups. 10 reps.

Day 8 – Slooooooooooooooooooooow pull-ups. 3 reps.

Day 9 – Chin-ups. 10 reps.

Day 10 – Sloooooooooooow descent – from the top of the pull-up, lower down very slowly. 5 reps.

Day 11 – Rest.

Day 12 – Palms facing in. 10 reps.

Day 13 – Wide grip pull-ups. 10 reps.

Day 14 – Stand under bar, facing side. Palms facing in. Pull-up, bringing head to one side of the bar, then the other. 10 reps.

Day 15 – Halfsies – chin ups, straight arms to half way up. 12 reps.

Day 16 – Halfsies – chin ups, half way up to the top. 12 reps.

Day 17 – Rest.

Day 18 – Regular pull-ups. 12 reps.

Day 19 – Regular chin-ups. 12 reps.

Day 20 – Palms facing in. 12 reps.

Day 21 – One-armed chin-ups. Palm facing you, grip your wrist with your other hand for additional support. 1 rep each side. Don’t hurt yourself.


As always, if you like this post, share it on your blog, Facebook, Twitter, and wherever else you crazy kids are posting things these days!


Spread the word. Share this post!

7 comments on “21 Days Of Pull-Ups!”

    • Lewitwer Reply

      Depends on your bar! Just do the best you can – shorten your range of movement if you have to. If you have one with the protruding handles, grab as close to one of those as you can. Hope that helps a bit! 🙂

  1. Richard Reply

    I look forward to trying this. I do 10 pike pull ups, 10 pike chin ups, and 10 knees up every other day. I fly at TSNY Washington, DC about 2x/week.

    Can you make your suggetions less sexist?

    • Lewitwer Reply

      Thanks for your input, Richard! About 97% of my readers are women, so try not to think of it as sexist so much as talking to the majority of my readers. But yes – I will certainly try to include you gentlemen more often! 😉 Enjoy the challenge (though with your current routine, I’m not sure it will be much of a challenge!)

  2. Shelley Reply

    Hi Laura:
    So, I can’t even pull myself up anywhere near the bar to attempt Day 1.
    What do you suggest? Sustained hanging?

  3. Michelle Reply

    I am onto day 5. I can already feel a difference in my silks class. Thanks for providing something structured to learn from 🙂

Leave a Reply to Lewitwer Cancel reply

Your email address will not be published. Required fields are marked *