From dead hang to first pull-uphttps://the-pull-up-project.brightnoll.com/https://the-pull-up-project.brightnoll.com/posts/why-your-grip-gives-out-before-your-back-does-on-pull-ups/https://the-pull-up-project.brightnoll.com/posts/why-your-grip-gives-out-before-your-back-does-on-pull-ups/An explanation of why grip strength is often the real limiter on pull-up progress, and the specific training approach that addresses it.Tue, 28 Jul 2026 12:00:02 GMTwhy does my grip fail before my back on pull upsgrip strength for pull upshow to fix weak grip pull up progresshttps://the-pull-up-project.brightnoll.com/posts/pull-up-band-assistance-sizing-guide/https://the-pull-up-project.brightnoll.com/posts/pull-up-band-assistance-sizing-guide/Using too much band assistance feels like progress but can actually slow you down. Here's how to size it correctly.Mon, 27 Jul 2026 12:00:05 GMTassisted pull up band sizinghow thick should resistance band be pull upspull up band progression guidehttps://the-pull-up-project.brightnoll.com/posts/first-pull-up-actual-bottleneck/https://the-pull-up-project.brightnoll.com/posts/first-pull-up-actual-bottleneck/Doing lat pulldowns and rows for months with no first pull-up to show for it? The actual limiting factor is usually a specific strength ratio these exercis…Sun, 26 Jul 2026 12:00:02 GMTfirst pull up bottleneck womenwhy cant i do a pull up yetpull up progression that actually workshttps://the-pull-up-project.brightnoll.com/posts/pullup-dead-hang-foundation/https://the-pull-up-project.brightnoll.com/posts/pullup-dead-hang-foundation/The dead hang builds the grip, shoulder health, and structural readiness pull-ups require. Here's the hang progression that makes everything after it work.Sat, 25 Jul 2026 12:00:05 GMTdead hang benefits pull updead hang progression beginnershow long should I dead hanghttps://the-pull-up-project.brightnoll.com/posts/why-grip-strength-fails-before-back-strength-does-guide-companion/https://the-pull-up-project.brightnoll.com/posts/why-grip-strength-fails-before-back-strength-does-guide-companion/Why grip endurance depletes faster than back strength during a hang, why that mismatch makes back training feel ineffective, and how to train grip enduranc…Fri, 24 Jul 2026 12:00:05 GMTwhy grip fails before back on pull ups guidegrip strength limiting pull up progress guidepull up plateau grip versus back guidehttps://the-pull-up-project.brightnoll.com/posts/why-grip-gives-out-before-back-on-pull-ups-guide/https://the-pull-up-project.brightnoll.com/posts/why-grip-gives-out-before-back-on-pull-ups-guide/Why grip strength is often the actual limiting factor on pull-up progress rather than back strength, and how to specifically train around it.Fri, 24 Jul 2026 12:00:05 GMTwhy does my grip fail before my back on pullupsgrip strength limiting pull upshow to fix weak grip for pull upshttps://the-pull-up-project.brightnoll.com/posts/negative-pull-up-actual-mechanism-guide/https://the-pull-up-project.brightnoll.com/posts/negative-pull-up-actual-mechanism-guide/Why the eccentric-only lowering motion trains a genuinely different and often more directly relevant strength quality than an assisted concentric pull-up d…Wed, 22 Jul 2026 12:00:05 GMTnegative pull ups vs assisted for first pull upeccentric strength pull up trainingstructuring negative pull up progressionhttps://the-pull-up-project.brightnoll.com/posts/accessory-exercises-to-get-your-first-pull-up-guide/https://the-pull-up-project.brightnoll.com/posts/accessory-exercises-to-get-your-first-pull-up-guide/Why accessory work speeds up your pull-up, the exercises that build it, and the put-it-together notes.Mon, 20 Jul 2026 10:25:53 GMTaccessory exercises pull upget first pull uppull up assistance exerciseshttps://the-pull-up-project.brightnoll.com/posts/negative-pull-ups-guide/https://the-pull-up-project.brightnoll.com/posts/negative-pull-ups-guide/The negatives-work case, the how-to-do-them method and the progress-to-a-pull-up notes.Sat, 18 Jul 2026 02:32:29 GMTnegative pull upseccentric pull upsfirst pull up traininghttps://the-pull-up-project.brightnoll.com/posts/assisted-pull-up-progression-guide/https://the-pull-up-project.brightnoll.com/posts/assisted-pull-up-progression-guide/the assisted-progression case, the methods-and-progression breakdown and the programming notes.Fri, 17 Jul 2026 02:37:44 GMTassisted pull up progressionhow to get first pull uppull up progression womenhttps://the-pull-up-project.brightnoll.com/posts/pullup-muscles-form-guide/https://the-pull-up-project.brightnoll.com/posts/pullup-muscles-form-guide/The muscle-by-muscle breakdown, the rep anatomy from hang to chin-over, and the fault-fixing library.Thu, 16 Jul 2026 13:40:03 GMTpull up form guidepull up muscles workedperfect pull up techniquehttps://the-pull-up-project.brightnoll.com/posts/pullup-plateau-guide/https://the-pull-up-project.brightnoll.com/posts/pullup-plateau-guide/The plateau diagnosis, the volume-and-variation prescriptions and the programming that gets you to five and beyond.Wed, 15 Jul 2026 23:24:45 GMTpull up plateaumore pull ups programstuck at few pull upshttps://the-pull-up-project.brightnoll.com/posts/doorway-pull-up-bar-guide/https://the-pull-up-project.brightnoll.com/posts/doorway-pull-up-bar-guide/The no-screw bar, the frame check and the greasing-the-groove protocol that daily home access unlocks.Wed, 15 Jul 2026 08:21:21 GMTdoorway pull up barhome pull upgrease the groovehttps://the-pull-up-project.brightnoll.com/posts/pull-up-grip-variations/https://the-pull-up-project.brightnoll.com/posts/pull-up-grip-variations/The three grips train differently and progress differently — the grip taxonomy and the rotation strategy for faster reps.Wed, 15 Jul 2026 00:21:15 GMTpull up gripschin up vs pull upgrip variationshttps://the-pull-up-project.brightnoll.com/posts/first-pull-up-guide-women/https://the-pull-up-project.brightnoll.com/posts/first-pull-up-guide-women/The female first pull-up is 100% trainable — most women just never got the progression. Here is the complete dead-hang-to-chin-over-bar roadmap.Tue, 14 Jul 2026 02:37:05 GMTfirst pull up womenpull up progressionupper body strength