Pullups

If you want to dominate the pull-up bar like a military athlete, there’s no room for excuses—only discipline, grit, and relentless reps. At SEALgrinderPT, we don’t sugarcoat it: pull-ups are a battlefield test of upper-body strength, mental toughness, and pure will.

Whether you’re stuck at one rep or grinding for 20+, there’s always a way to get stronger, faster, and harder to kill. This guide breaks down the tactics—straight from the trenches—that will help you crush your pull-up goals and forge the kind of strength that earns respect on any team, in any fight. Let’s get after it.

Pull-ups separate the weak from the warriors. You either hang on and fight… or you drop and fail. But here’s the truth: pull-ups are earned, not gifted. If you want to improve them, you’ve got to train smart, stay consistent, and keep your mindset locked in like a laser sight. Here’s how we do it at SEALgrinderPT—with Navy SEAL grit, real-world examples, and no wasted reps.

#1. Grease the Groove (Do More, Not Max)

You don’t get stronger by testing your max every day. You get stronger by building volume over time.

Tactic: Spread your pull-ups throughout the day. Do 3–5 reps, multiple times. Stay fresh. Stay clean. This teaches your body to fire those same muscles over and over without burnout.

Example: SEALgrinderPT athlete Jake started with 3 pull-ups. We had him do 3 reps, 5 times a day, six days a week. In four weeks, he was repping 10 clean pulls with full range. No bands. No excuses.

#2. Fix Your Form

Use full range of motion (ROM) or it doesn’t count. Leave no doubt and get your chin over the bar. Half reps don’t win battles. You go all the way up—chin over the bar—and all the way down. Lock out your arms. Control the descent. Every single rep is a test of discipline.

Tactic: Film your reps. Watch for “chicken-necking” or half reps. Fix your form before you add volume.

Real World Example: In BUD/S, instructors call out sloppy reps. One bad pull-up on PST day can sink your shot. Train like it counts—because it does.

3. Build Grip & Lat Strength (Support the Movement)

Weak grip? Weak pull. If your forearms are smoked before your lats engage, you’re dead in the water.

Tactic: Add farmer’s carries, towel pull-ups, and dead hangs to your workouts. Strengthen the support muscles that keep you locked on the bar.

Example: SGPT Coach Mike couldn’t hold a bar more than 15 seconds post-injury. We rebuilt his grip with 1-minute dead hangs and sandbag carries. Within a month, he was hammering out strict pull-ups under a ruck.

4. Use Assist Tools Wisely (But Don’t Depend on Them)

Resistance bands can help—but they’re not a crutch. Use them to learn the motion, then ditch them fast.

Tactic: Mix assisted reps with negatives (jump up, slowly lower down). Build control on the way down—it’s where the real strength grows.

Example: SGPT athlete Sarah used red bands for 2 weeks, then switched to negatives and static holds. In 30 days, she nailed her first unassisted pull-up.

5. Add Weighted Pull-Ups (To Break Plateaus)

Once you hit 10 clean bodyweight pull-ups, it’s time to level up. Strap on a plate, ruck, or weighted vest. Show your body there’s more to fight.

Tactic: Use a dip belt or 20-lb vest and perform 3–5 sets of 3–5 reps, 2x per week. Keep form tight.

Real World Example: Before his Murph Challenge, SGPT athlete Will struggled with pull-ups. He used these tips and went on to complete the Murph in under an hour.

6. Lock in Your Mindset (Never Quit on the Bar)

Most people fail pull-ups in the mind—before the body gives out. You’ve got to believe in your training. One rep at a time. Stay calm under fire. Stay locked in.

Tactic: Breathe. Reset between reps. Own the bar. Never let go in weakness—drop only when you’re done on your terms.

Example: SEAL candidates are tested after surf torture. Cold, wet, and smoked… they still face the bar. It’s not just about muscle—it’s mental fire. You either burn or break.

Final Thoughts: Earn It Every Day

Want better pull-ups? Then show up. Day after day. Build the base. Sharpen your form. Push through plateaus. This isn’t a one-week fix—it’s a long-term war against weakness. But when you win? You’ve earned strength few ever reach.

Call to Action:
Join our SGPT Grinder Strength: Pull-Up Edition. 60 days of battle-tested programming to help you go from barely hanging to dominating the bar. Daily training. Accountability. SEAL mindset.
Let’s build your body and sharpen your mind—one pull-up at a time.

About the Author:

Are you looking to achieve big goals? Do you have a big event on the horizon and you want to finish the drill?

Wanting to complete a Spartan, GORUCK, Tough Mudder or SEALFIT 20X Challenge?

Get individual coaching from former Navy SEAL Coach Brad McLeod. Check out SGPT coaching here: