I hear a lot of questions from guys wanting to know if they can or if they should integrate 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 inward .)
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 check here at all??”
Apparently.
That was one of the initial attractions of the kettlebell:
Instead of spending a ton of time doing 55-11 different exercises, you could just do a few and see greater results to traditional training / programming.
And many guys who take the time to learn proper kettlebell technique share the same thing from exercises like Snatches, Presses, and Clean and Presses, and for some, even Swings.
Guys who have poor or mediocre technique usually don’t see any results in their Pull Up / Chin Up numbers.
Worse, they injure themselves - shoulders, elbows, lower backs.
How would you know if your kettlebell training is helping your Pull Up numbers?
Simple - test them.
Run a KB training cycle - about 8 weeks - and test them again.
More Pull Ups?
Perfect. 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 measure 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- Why do you want to add them in? What’s the purpose / end goal?
Look, I understand - you may want to add them in for the enjoyment , for training diversity, or maybe you have a PT test to complete that includes them.
The problem is, most guys just throw in Pull Ups / Chins to what they’re currently doing.
And that can lead to complications such as overtraining - like elbow tendonitis.
Remember, more doesn’t mean better, it just means more .
That’s why I suggest a few strategies if you are set on including them :
#1 - Use fewer reps , and stay away from failure
#2 - Keep Pull Ups / Chins on different days than KB workouts for better recovery
#3 - Halve your existing volume or duration, then add Pull Ups / Chins if training on the same days
#4 - Make your reps feel manageable - no “ straining ” - regardless of how many in a set you’re doing
If you need some help programming, use the Schedule B program in Rebuilt After 40 .
Inside you’ll find Chins, Dips, Clean + Presses, and Squats .
Remember, one of the original promises of the kettlebell was “do more with less, in less time .”
And the keys to doing that are -
1- Proper technique
2- Intelligent programming
And if you need to understand proper form AND want effective programming, I’ll leave some tools.
Hopefully you found this useful .
Stay Strong,
Geoff