I receive a lot of questions from guys asking me if they can or if they should include Pull Ups or Chin Ups to their kettlebell programs.
(For the record, so we’re on the same page here: Pull Ups palms face backward, Chin Ups palms face toward you .)
My answers are usually one of the following:
1- Based upon the program, there’s usually no need to.
What most guys don’t know, is that based upon the original kettlebell research by Voropayev (see Pavel’s, The Russian Kettlebell Challenge), the “kettlebell only” group increased their calisthenics numbers - including Pull Ups - by “just” doing kettlebell work.
“Wait - they didn’t do any calisthenics - like Pull Ups at all??”
Apparently.
That was one of the initial appeals of the kettlebell:
Instead of spending a ton of time doing 55-11 different exercises, you could just do a few and see enhanced results to traditional training / programming.
And many guys who take the time to learn proper kettlebell technique notice the same thing from exercises like Snatches, Presses, and Clean and Presses, and for some, even Swings.
Guys who have “crappy” or “good enough” technique usually fail to see any results in their Pull Up / Chin Up numbers.
Worse, they get hurt - shoulders, elbows, lower backs.
How would you know if your kettlebell training is benefiting your Pull Up numbers?
Simple - test them.
Run a KB training cycle - about 8 weeks - and test them again.
More Pull Ups?
Great . Your programming and your technique is on point.
Less Pull Ups?
You better go back and make sure your -
[a] KB technique is dialed in
[b] Your programming is “smart.”
By the way, if your programming is good, then you’ll be able to track strength gains on whatever lift or lifts you’re training.
So, most likely, it’s your kettlebell technique.
If you need to learn appropriate technique, use this for singles, and this for doubles (which play by different rules than the singles).
2- What’s the purpose behind adding them? What outcome are you aiming for?
Look, I get it - you check here may want to add them in for the sake of variety, for exercise variety , or maybe you have a PT test to complete that includes them.
The problem is, most guys just add the Pull Ups / Chins to what they’re currently doing.
And that can lead to problems like overtraining - like elbow tendonitis.
Remember, more doesn’t mean better, it just means more .
That’s why I recommend several different strategies if you insist on adding them in :
#1 - Use minimal repetitions, and stay away from failure
#2 - Separate Pull Ups / Chins from KB training days to boost recovery
#3 - Cut your current in half by duration or volume, and add in Pull Ups / Chins if you need to train them on the same days
#4 - Make your reps feel easy - no “ straining ” - regardless of how many in a set you’re doing
If you need some help programming, use Schedule B from Rebuilt After 40.
Inside you’ll find Chins, Dips, Cleans & Presses, and Squats .
Remember, one of the original promises of the kettlebell was “ achieve more doing less in less time .”
And the keys to doing that are -
1- Proper technique
2- Intelligent programming
And if you need to master correct technique AND desire smart programming , I’ll leave some helpful links .
Hopefully you found this useful .
Stay Strong,
Geoff