The Journey to Learning Pull Ups Effectively: How Long Does It Take To Learn Pull Ups? In this post, we explore how long does it take to learn pull ups and provide guidance on mastering this essential skill.
How Long Does It Take To Learn Pull Ups?
The journey to learning pull ups effectively can be long, and that’s fine. We are in it for the long haul. But it’s important to understand how long does it take to learn pull ups to manage your expectations and make a plan of attack for where you’d like to be.
To answer the question, how long does it take to learn pull ups? The timeframe can vary based on several factors, including your current fitness level and training consistency.
When considering how long does it take to learn pull ups, it’s essential to focus on progressive training and proper technique.
Ultimately, the journey of how long does it take to learn pull ups is unique to each individual, but with dedication, everyone can achieve this milestone.
Understanding how long does it take to learn pull ups is crucial for setting realistic goals and staying motivated throughout your fitness journey.
Today’s blog is all about working out how CrossFit gets you up the ladder towards the pinnacle, which for this post we’re going to say is the Ring muscle up.
Safety First
In understanding how long does it take to learn pull ups, it’s vital to create a structured training plan that focuses on incremental progress.
Although there are ways to skip steps on the journey, these come at a cost. Athletes who are able to explosively use their bodies in a kipping motion can skip strict elements and hit toes to bar, pull ups, and muscle ups before developing the strict strength. Now because you can doesn’t mean that you should. The result in kipping before strict is usually injury, and these can cause huge training breaks which will long term delay or even completely halt your progress. It’s far better and safer to move through the strict work first.
I want to talk about the stages and what we do to supplement progress in WODs because you can train and improve upper body pulling exercises without specifically doing those exercises.
To effectively learn pull ups, one must embrace the concept of patience, as how long does it take to learn pull ups often depends on consistent practice and effort.
Throughout this process, remember that understanding how long does it take to learn pull ups will help maintain your motivation and focus.
As you progress, always keep in mind how long does it take to learn pull ups can be improved by seeking guidance and support from coaches.
Finding community support can also influence how long does it take to learn pull ups, as training with others can enhance your experience.
Incorporating exercises that build foundational strength will shorten how long does it take to learn pull ups, allowing for more efficient progress.
For beginners, heavier athletes getting to stage 1 can be a few months in progress. Heavier athletes will need to look at improving body composition alongside with gaining strength to get there faster. Now I’ve put timelines alongside all of these. These are just rough guides of how far one stage is from the next. You need to establish where you are right now (be honest!). We can accelerate with good nutrition to get our body composition better. (It’s far faster to lost 10kg than gain 10kg of strength). But we need to temper our ambition with realistic goals!
Ultimately, the question of how long does it take to learn pull ups can be optimised through commitment to a well-rounded fitness programme.
Progression Stages:
- 20 Second Passive hang 1-12 months (Depending on strength and body composition)
This is purely the ability to hang out at bodyweight for 20+ seconds. For this we need primarily grip strength. This is developed almost every day at CrossFit to lesser and greater degrees. Anytime we are gripping something we are improving our grip. Any weightlifting movement that’s not in the front or back rack so cleans, deadlifts, snatches, carries, rows etc will work this. Even rowing to some extent. All our hanging gymnastics will develop this, ground to stand on ropes, ring rows etc are great. - 5 Strict Slow Scapular Pull-Ups 1-3 Months
The ability to use the muscles of upper back and shoulder to retract and depress the shoulder blades is essential to use the correct muscles for every upper body pulling exercise. We need to perform this under control and well for 5 reps to keep our shoulders healthy and safe. This is trained directly through exercises such as ring rows and trying to create the feeling every time we hang. Plus the muscles are worked on all the weightlifting pull exercises. - 20 Second Active Hang 1-2 months
As above but we need to be able to keep active for at least 20 seconds. (This is how long a set of 10 reps is going to take). Only then should we be kipping aggressively on the rig. If our shoulders are hanging loose when we swing we are at high risk of injury - 5+ Strict Hanging Knee Raises 1-2 months
When we perform these we are still using the principles of the hollow and arch to control the swing but not with the speed of the kip swing. Developing the core control to perform these is essential for things such as getting foot locks in rope climbs, creating positions for the kip etc. We also build the strength for this when we perform any midline exercise, sit ups, v-ups, hollows etc. Indirectly we also work this when pulling under in squats, lunges and the hip flexion in box jumps and burpees etc. - Full height Rope Climbs 1-12 months
We now have the grip and midline strength plus the core and shoulder control to get the J-hook on. Getting our rope climb will really help to have additional tool to build our pulling strength and also our midline strength. - 5+ Strict Straight leg raises (Above 90’) 1-4 months
Keeping legs straight increases demand on the abs and hip flexors and our posterior chain flexibility. When you are proficient at hanging knee raises you should move to the straight leg version. - 1+ Strict Toes to bar – 2-6 months
Yes, we want to be able to do at least 1 strict toes to bar before our kipping variations. Working on our straight leg raise, L-sits, GHDs etc will get us there. - 5+ Kips to bar height 1-2 months
Now have shoulder stability and core control we can start to make the kip swing faster and more aggressively. Aim to get shoulders as close to bar height as possible. - 5+ UB Toes to Bar 1-3 months (Total from scratch between 9 months and 4 years)
Now we can put it all together! Having 5+ UB means we have developed the skill and strength to help with more advanced exercises. - 2+ Full ROM Strict Pull Ups 1-6 months (Total from scratch between 1 to upwards of 5 years)
We need to be able to move from full hang to chin over the bar. Ring Rows, Negative & Toe assisted pull ups are the specific work for this but all the previously mentioned work also moves us closer. - 5+ UB Kipping Pull Ups 1-2 months
Once we’ve got our strict ones, we can utilise our hips to get the kip swing working. Once we get 5+ we can start looking ahead - 2+ Full ROM Strict Chest to Bar 1-6 months (Total from scratch between 1 to 6 years)
There’s a specific strength in the shoulder extension phase of the chest to bar that we need to develop. Toe assisted chest to bar, negative C2B, Isometrics and even dips/russian dips can help this. Actually the Muscle Up complexes we use to scale ring muscle ups are a fabulous way to develop the strength needed for this. - 5+ Kipping Chest to Bar 1-2 months
When we have developed the strict, the kipping variation is easy to come. A slightly bigger liver and more use of the kips creates the force we need to complete reps. We should aim to have 5+ of these before more onwards. - 5+ Strict Deep Ring Dips 1-2 months
Yes, this isn’t pulling! But to move to muscle ups we need to pressing strength of this movement! Every time we press in CrossFit we’re developing this. But when we do toe assisted dips and ring transitions we are working very specifically towards this. Other exercises such press up variations are also great. But remember any weightlifting pressing is also training the muscles needed. As are overhead or handstand holds and overhead carries. - 1+ Full height Legless rope climbs 1-3 months
This requires great pulling strength and core control. These are a great tool to build strength for the next movements. Work those chest to bars, chest to rope pull ups and partial legless to get to full height climbs - 1+ Strict Ring Muscle Ups 1-6 months (Total from scratch between 18 months to upwards of 6 years)
We could maybe put a bar muscle up ahead of the strict ring muscle up as there isn’t necessarily as much pressing in a bar muscle up. But if we are looking at best practices having the strength to do a strict ring muscle up will significantly lower any risk for the bar muscle up. This is where utilising the muscle up scaling is important. Alternate between MU complexes and jumping ring muscle ups to help. Plus keep working all the other pressing and pulling work we’ve discussed. - 3+ Kipping Bar Muscle Ups 1-3 months
I don’t think we need to perform a strict bar muscle up before kipping as we’ve developed enough strength to do these safely. We have the strength so now the key is working the transitions with low bar muscle ups and other drills to get here. Once we’ve got 5 of these we should be confident on the rings. - 3+ Kipping Ring Muscle Ups 1-3 months
We have all the tools needed to do these now. Just some specific work on the kip swing on rings and the kipping transition to finish the job. The low ring kipping transition drill is great for this! - Strict Bar Muscle Ups 1- 4 months (Total from scratch between 2 to upwards of 7 years). This is the most advanced upper body pulling exercise in CrossFit. Once we have reached the point we can work on it we’ll need to perform low bar transitions, slow negatives and false grip work to build the strength and skill. But we can definitely get there!
As you can see, how long does it take to learn pull ups is not a fixed timeline, but rather a process that varies among individuals.
With dedication, many find that understanding how long does it take to learn pull ups becomes clearer as they progress in their training.
As you approach your goals, you’ll likely reflect on how long does it take to learn pull ups and appreciate the hard work put in.
Alright team, let’s talk pulling mastery, shall we?
We all want to be mastering those big gymnastic movements. That feeling when your feet finally hit the bar on a T2B, when you get your first strict pull-up, or that oh-so-satisfying moment you nail a Ring or Bar Muscle-Up? Yes, that feeling! But the path to those milestones? It’s a journey, not a sprint.
In this post, we’ve laid out the progression steps to get you there. Now, let’s talk about the reality of those timelines, because it isn’t going to be easy
Acknowledging how long does it take to learn pull ups is key to developing a positive mindset toward achieving your fitness aspirations.
Here’s what you can roughly expect if you’re starting from scratch:
- 5+ Unbroken Toes-to-Bar: We’re talking about a solid 9 months to potentially almost four years.
- 2+ Strict Pull-Ups: Buckle up for this one, folks, because we’re looking at a range of 1 year all the way to upwards of five years.
- Strict Ring Muscle-Ups: Get ready for the long haul here: 18 months to a possible six+ years.
- Strict Bar Muscle-Ups: The big one! Expect anywhere from 2 years to pushing past seven years.
Now, before you freak out and think, “Five years? For a pull-up?!” Let’s be clear. These are ranges. And what dictates where you fall on that range? Well, it’s the same as everything else in CrossFit, isn’t it?
- Consistency is King (or Queen!). You wanna get good? You gotta show up. We’re talking 14+ times a month in the box. More if you wanna crush it.
- Don’t Forget the Skill Work! Just hitting WODs will get your there but some of these moves need specific drills and practice outside of class.
- Fuel Your Machine. You can’t build strength on pizza alone (as much as we all wish!). Good nutrition makes ALL the difference.
- Life Happens. Injuries, work stress, holidays…it all impacts training. And if you take three months out for injury? You likely need to add double that time to get back to where you were! Factor that in if your looking at how long you’ve trained and where you should be!
But here’s the GOOD news. Knowing this roadmap? It’s HUGE. It lets you set REALISTIC expectations. It lets you PLAN your training. It lets you CELEBRATE every little victory along the way.This is a journey, folks. A long game. But we’re in it together! Keep showing up, keep pushing, keep fueling your body, and you WILL get there. And you know we’ll be cheering you on every step of the way at CrossFit Chiltern. Let’s get it!
Remember, we offer FREE athlete check-ins to all CrossFit Chiltern members. During these you can work with a coach to plan your goals and set some realistic timelines.
Not a member of CrossFit Chiltern. Well the best time to start something is NOW! Book your discovery call today and find out how we can help you get to your fittest, happiest self!!
Remember, each step forward in how long does it take to learn pull ups is a victory worth celebrating.
Reflecting on how long does it take to learn pull ups will help you appreciate the progress and effort invested along the way.
As you consider how long does it take to learn pull ups, know that every effort brings you closer to your goal.