Why You're Strong but Still Can't Do a Pull-Up: The Science and Solution

Hello, strong ladies! If you’re feeling strong yet still unable to perform a pull-up, you’re not alone. It’s frustrating to feel powerful in the gym but hit a wall when it comes to this one move. Today, we’ll dive into the science behind why this happens and how you can finally conquer that elusive pull-up.

Meet Angela Gargano

If this is your first time here, I’m Angela Gargano, a six-time American Ninja Warrior and creator of Pull-Up Revolution and Strong Feels Good. I’ve helped over 500 women of all ages, sizes, and abilities conquer their first pull-up in record time. So if you’ve been feeling like age, weight, or other factors are holding you back, let me assure you—it’s not about those things. You just need the right approach.

The Frustration: Strong but Stuck

You’re strong, you show up at the gym, you lift heavy, yet when it’s time to pull yourself up on that bar, you go nowhere. You’ve tried assiste...

If you're aiming to achieve your first pull-up, especially if you’re setting a goal like getting there by your birthday, this guide is for you. Pull-ups are a fantastic full-body exercise, engaging not just your shoulders and arms but also your back, core, and glutes. This step-by-step plan will help you build the strength and confidence needed to nail your first pull-up.

Step 1: Understanding the Process

Achieving a pull-up is not just about sheer strength. It’s about technique, consistency, and proper progression. Start by acknowledging that this journey requires dedication and a structured plan. You wouldn't fly a plane without a flight plan, so treat your fitness journey with the same respect.

Step 2: Setting the Foundation

Warm-Up and Mobility

Begin each session with a good warm-up and mobility routine. This not only prepares your muscles for the workout but also helps prevent injuries. Focus on exercises that enhance your shoulder mobility, as tight shoulders can hinder y...

Have you ever felt frustrated trying to get your first pull-up? You're not alone. You've been working on the assisted pull-up band, maybe even with a trainer, yet whenever you attempt that unassisted pull-up, you just can't seem to get anywhere. This post will explain why this is happening and provide key takeaways that you can start using today to get one step closer to achieving your pull-up goals.

Who is Angela Gargano and Why Should You Trust Her?

My name is Angela Gargano. I'm the creator of Pull-Up Revolution, a program that has helped over 500 women conquer their first pull-up in record time. I created this program specifically for women because I noticed a lack of effective resources available to help them achieve this goal. Since 2018, Pull-Up Revolution has successfully assisted countless women in reaching their pull-up ambitions.

Mindset Matters

Before we dive into the technical aspects of achieving a pull-up, let's talk about mindset. If you approach the pull-u...

Are you a woman determined to master the pull-up? Do you find yourself longing to achieve that impressive feat of strength but feel stuck in your progress? If so, you're in the right place. Hi, I'm Angela Gargano, and I've guided over 500 women in conquering their first pull-up. And I'm here to share my unique approach tailored specifically for women like you. 💁‍♀️

Perhaps you've been relying on assisted bands or attempting intimidating drills without much success. It's time to shift your mindset and embrace a new strategy—one that breaks down the journey into manageable phases. 🔄

Phase One: Hanging On 🤸‍♀️

Let's start at the beginning. Phase one involves simply hanging onto the bar, even if only for a few fleeting seconds. It may feel challenging at first, but it's a crucial foundation to build upon. Focus on your grip strength and gradually increase your hang time as you gain confidence.

Phase Two: Extended Hang 🕰️

In phase two, aim to increase your hang time to around 20 to ...

Are you a woman on a mission to conquer your first pull-up but feeling frustrated by the lack of progress? You're not alone. Many women face challenges when it comes to mastering this empowering exercise. But fear not! In this comprehensive guide, we'll explore the often overlooked factors that can accelerate your journey to pull-up success.

The Frustration of the Pull-Up Journey

If you're a woman striving to achieve your first pull-up, you've likely encountered moments of frustration and doubt. Despite your dedication and hard work, progress might feel slow, leaving you wondering if you'll ever reach your goal. But fear not! Today, we're going to uncover the two missing links that can transform your pull-up journey and propel you towards success.

Understanding the Pull-Up Challenge

Before diving into the solutions, let's address why traditional approaches may not be yielding results. Many rely on assisted bands or repetitive drills without addressing fundamental issues li...

Are you a woman struggling to conquer your first pull-up or increase your max? You're not alone. Despite using assisted bands and various online drills, many women find themselves stuck in their pull-up journey. But fear not, because in this guide, we'll explore why traditional methods may not be effective and introduce you to a revolutionary approach tailored specifically for women.

Reason 1: Assisted Bands Target the Wrong Muscles

Assisted bands provide support at the bottom of the pull-up, but this assistance actually hinders progress. By relying on the band to propel you upwards, you miss out on strengthening the crucial bottom portion of the pull-up—the hardest part. Instead of bouncing up with the band, it's essential to focus on exercises that target this weaker area directly. In our Pull Up Revolution program, we emphasize drills that strengthen the bottom portion, ensuring faster progress and lasting results.

Reason 2: Dependency on Assisted Bands

Just like relyin...

Are you one of the many women out there still striving to conquer your first pull-up? If so, you're not alone. Despite your efforts, you may find yourself facing obstacles that hinder your progress. But fear not, because I'm here to guide you through the top five reasons why you might still be struggling with pull-ups and how to overcome them.

As a dedicated fitness trainer specializing in helping women achieve their first pull-up, I've encountered common pitfalls that prevent progress. But the good news is, once you address these issues, you'll be well on your way to mastering this empowering exercise.

So let's dive into the essential steps to optimize your pull-up journey:

1. Believe in Yourself and Stop Self-Sabotage

The first step to success is believing that you can achieve it. Negative self-talk and self-doubt can hold you back more than any physical limitation. Whether it's concerns about weight, age, or strength, it's time to let go of these limiting beliefs. Instead,...

Have you noticed when doing pull-ups that you may be pulling with one side more than the other? Believe it or not this is more common than you may think and it actually might be hindering your pull-up progress….

But have no fear in this video I go over how to FINALLY fix this so that you can continue to progress 

The 3 times Rule:

Whatever drills we are doing, we are going to do it 3x more on the weaker side. Not increasing weight or resistance just 3x more 

The movements to do to Fix this! Remember 3x MORE on the weaker side! 

Arm Circles 

Single Arm Shrug Lat Pull-Downs (Tap on  your Lat) 

Single Arm Pull-ups (don't worry you do these assisted ;))

It was legit SO fun "hanging" out with you all today! 

 I hope you left the workshop being able to

1️⃣ Identify where you are at currently with your pull-up

2️⃣Learn that it's super important to get OFF the bands as much as possible and work on Mobility, Stability & Strength Drills to get your Pull-up 

3️⃣ That a pull-up is completely possible for you! 

4️⃣ You need to be consistent in order to conquer it 

And let's be honest...it can be super tough to go about this process alone. You can continue to look up random workouts on instagram or mess around with the pull-up here or there... OR 

Join in on my 30 Day Pull-up Revolution and I will be there every step of the way to help you succeed <3 

Details below! We start Feb 6th 

Sign-up Pull-up Coaching Program (Starts Feb 6th):

www.angela-gargano.com/pull-up-revolution-coaching

Are you feeling completely STUCK at the Bottom of your pull-up?

Literally you use the assisted band and you’re able to crank out a decent amount and then boom! You get rid of the band and you can’t do any…

Why is that? And what can you do to get “unstuck” from the bottom of your pull-up?

Why doesn't the band work?! 

It’s doing you a disservice helping you at the hardest part of the pull-up…the bottom.. so your not really building strength for the bottom of the pull-up. Make sure you are using an assisted pull-up that is actually challenging you. Does the band have benefits? Absolutely! Especially because it does help strengthen the other parts of your pull-up and give you the idea of how amazing it feels to get that chin above the bar! 

4 Moves to help you get UNSTUCK at the Bottom of your pull-up

Shrug Lat Pull-Downs

 Single Arm Shrug Lat Pull-down while tapping the Lat to wake it up!

 Active Hang  

Shrug to 1/4 Pull-up (not going up because we are going ...