When Should You Start Adding Weight To Your Pull Ups?

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I got a great question from The Tattooed Ronin via YouTube. He asked: "Have you thought of switching to do weighted pull ups one day to make it harder for you?? 

This is actually a great and common question! When to start with weighted pull ups? How many pull ups you should be able to do before you add weight? 


I think it's really important to be able to perform 10 to 15 pull ups with full range of motion, perfectly executed before adding any weight. However, the less weight you’re going to add, the sooner you can start. You could for example add 5 kg to your body weight (that's around 11 lbs) using ankle weights. That's not really tough, but I think it's OK to start with that. I'd recommend to start adding not that much weight at first so your joints can get used to the extra resistance, and to make sure your execution stays a 100% correct. As you get stronger you could wear a weighted vest, which will definitely make it a lot more difficult.


It also depends on how you do your pull ups. Personally, I like strict pull ups with full range of motion, executing them the best I can. I am definitely not a fan of the kipping pull-up, which is used by cross fitters. For those who don't know what a kipping pull up is, a kipping pull-up is when you use a leg swing and hip snap to propel the body upward, helping you get your chin over the bar. It drastically decreases the force production required of the arms to get up to the bar. It's within the rules of their sport, so in that sense it makes it "legit" for them, but like I said - I prefer the strict ones. No offense at all to cross fitters though! This is just my personal preference and the way I see it.


CONCLUSION

First make sure you have the basics under complete control, being able to do 10 to 15 pull ups with proper form and then it's time to eventually add some weights responsibly. Never rush anything, because the last thing you want is getting injured. Injuries can take a long time to recover from, and all that time could be spent training! So build it up slowly, take your time and listen to your body. Train smart, but responsible. 




Location: Roosendaal, Nederland

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