Elite Vertical Pull

How to complete Elite Vertical Pull

Ten strict dead-hang pull-ups in one set is a genuine upper-body strength benchmark most people never reach. No kipping, no momentum, just back and arms pulling your full bodyweight ten times from a complete hang.

1. Master one clean rep first: dead hang, full extension at the bottom, chin clearly over the bar
2. Train pull-ups 2-3 times a week with a couple of days rest between sessions
3. Add volume with assisted reps via a resistance band or negatives, lowering slowly from the top
4. Once you hit 5-6 strict reps, add weight on some sets to push past the plateau
5. Drop bodyweight if you're carrying extra; every spare kilo is a kilo you're pulling

Tips

• Reset to a full dead hang each rep, no swinging, or it won't count as strict
• Grip the bar slightly wider than shoulders and pull elbows down toward your ribs, not just up
• Eccentric (lowering) work builds the strength to grind out the last few reps

What counts as done

Ten consecutive strict pull-ups from a dead hang, chin over the bar each time, no kip or swing.