My Experience So Far with Concentric Pull-ups

Hey guys (and gals),

So Todd and I get asked pretty often about what WE do…  Well, right now (the last two weeks), I am experimenting with concentric pull-ups, hang cleans, and single arm dumbbell snatches.  I know that a lot of people out there kind of hate on the snatch, but there is something about SA DB that I love…

So Todd proposed a theory to me a few weeks ago about concentric pull-ups for more power in pulling movements, and it sounded pretty awesome.  So, I’m about two weeks in and LOVING it.  Last week I did 150 (30/day) pull-ups, alternating days of concentric-eccentric, and concentric only.  On Friday I felt so fresh that I actually threw on added weight (only 45lbs) for 24 reps to finish out the week.  I did 50 concentric pull-ups again today (shooting for 200 on the week), and I feel GREAT.  My recovery is phenomonal and my deadlift has gone up 20lbs since starting this…  I’ve probably got another two weeks in me before a deload.

Along with that, I have also been throwing in barbell hang cleans and single arm dumbbell snatches after my dynamic warm-ups on deadlift (hang clean) and standing miitary (SA DB snatch) days.  I’m only doing them for three working sets, and although I’m throwing some pretty good weight around, I think of it as a pep-talk for my nervous system to wake up for whatever I’m about to throw at it in the way of my core lifts.  There are plenty of lifting coaches out there who will agree with me about doing your explosive movements before your core lifts (in fact, all of them should)…  However, I can feel a pretty big difference if I do not do them- immensely.  Mental, you say?  Maybe…  But either way, it’s working.

And then from there, I do my assistance work, which is always changing.  I base my assistance work off of what is lagging, what needs prehab, and the like…

So I know I didn’t just lay my program out there for you in full detail, but rather just a taste.  Maybe I’ll put a week’s workout up soon.

Like Todd said, start adding in those concentric pull-ups.  And as Tony the Tiger would say, “They’re great!”  Okay, sorry for the wacky mood…

In strength,


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Chris Merritt

Strength Coach/ B.S. Kinesiology, Pennsylvania State University/ FMS/ Functional Range Conditioning Mobility Specialist/ Certified Kettlebell Instructor/ Owner of Beyond Strength Performance and Beyond Strength Performance NOVA

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