I see too many beginners looping a resistance band around a pull-up bar, stepping into it, and getting launched in the air.

They'll bounce up and down a couple of times, step out of the band, and think they worked on their pull-ups.

This cycle repeats for a couple of months and sadly no real progress is made (and they quit).

Yet banded pull-ups are a staple in almost all pull-up progressions.

So why am I not a fan of them and can you work on your pull-ups?

Reason 1: Lack of progressive overload

You can start your journey with a heavy resistance band and progress to lighter ones.

But how do you know how much the band is helping from session to session? You become dependent on the band without knowing how much force you exert and how much the band is helping.

Solution: If you still want to use the band, attach it to 2 J-hooks below your feet. This way you can track the height of the band. Decrease the height to decrease the help of the band

Reason 2: Wrong resistance profile

The pull-up is the hardest on top, no doubt.

However, beginners lack foundational strength, and scapula strength is one of the most important pillars of your foundation.

Since the band is the strongest in the bottom due to being stretched, it will help you most in that position. This reverse resistance profile is why when beginners get off the band and attempt an unassisted pull-up, they get stuck in the bottom. They did not properly address scapula strength.

Solution: use the assisted pull-up machine to eliminate the bounce (and do more scapula pull-ups)

Reason 3: They are dangerous

If you have ever done a banded pull-up, you know the trickiest part is getting out of the band. You might get stuck, lose your grip, or even worse, the band gets loose and smacks you in your private parts.

Solution: Perform feet-assisted pull-ups

This being said, resistance bands do have an important place in training and are an amazing tool to develop skills, strength, and muscle endurance.

If you have any questions about pull-up progressions, don't hesitate to reach out so I can help.

See you next time

TC

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