You Actively Choose to Avoid Things You’re Not Good At
It’s easy to gravitate toward workouts that make you feel strong and capable. But the uncomfortable truth is that progress lives in the uncomfortable. You avoid strict strength days because they expose your weaknesses. Yet, those are the exact sessions that build the pulling power and control you need. Growth doesn’t happen in your comfort zone—it happens when you face what challenges you most.
You’re Skipping Steps
You can’t out-technique a lack of strength. Kipping before mastering a strict pull-up is like trying to sprint before you can walk. Kipping relies on momentum and timing, but strict pull-ups rely on raw control. Without that foundation, you’re reinforcing poor movement patterns and increasing your risk of injury.
You Don’t Vary Your Training
Doing the same thing over and over won’t get you stronger—it’ll just make you better at doing the same thing. Building pull-up strength requires variation:
- Static holds to build control and endurance
- Different grips (neutral, supinated, pronated) to target new muscle fibers
- Tempo work to develop strength through the full range of motion
- Accessory work (rows, scapular pull-ups, lat pulldowns) to fill in the gaps
Your body adapts to what you challenge it with. If you never change the challenge, you’ll never change your results.
You Haven’t Mastered Core Engagement
Your core is the silent partner in every pull-up. Without proper engagement, your body swings, your shoulders collapse, and your pull loses efficiency. Learning to brace your midline—through hollow holds, planks, and controlled hanging positions—creates the stability your upper body needs to generate force.
You Lack Mobility and Avoid Addressing It
Tight shoulders, stiff lats, and limited thoracic mobility all restrict your ability to pull effectively. Mobility work isn’t optional; it’s part of strength training. If you can’t move through a full range of motion, you can’t build strength through it. Stretch, open up your shoulders, and give your joints the freedom to move the way they’re supposed to.
The Honest Truth
You’re not weak—you’re inconsistent. You’ve been chasing shortcuts instead of building foundations. A strict pull-up isn’t about luck or natural ability; it’s about showing up, respecting the process, and doing the unglamorous work that others avoid.
The Path Forward
- Commit to strict strength days.
- Ditch the kip until you earn it.
- Mix up your training and include accessory work.
- Learn to engage your core properly.
- Prioritize mobility every single week.
Progress doesn’t come from doing more; it comes from doing better. Show up for the work that actually matters, and the strict pull-up will follow.
A Final Thought
Gymnastics—and learning to move your body through space efficiently—is incredibly challenging. It takes time, patience, and persistence to get good at it. Remember to give yourself credit for every small win and celebrate the milestones along the way. Progress will come, but only if you stay consistent and keep showing up.
.png)
