Weighted Pull-Up

PullBarBWVest

Loaded progression of the strict pull-up using a dip belt, weight vest, or held dumbbell between the feet. The primary method for continuing to progress vertical pull strength once bodyweight reps exceed roughly 12-15.

Demo: Juggernaut Training Systems

Sets

5

Reps

3-6

Rest

2 min

Contraindications

Avoid until 10+ clean bodyweight reps are achieved; shoulder or elbow pain is a stop signal.

Setup

Attach a weight via dip belt, weight vest, or held dumbbell/kettlebell between the feet. Begin from a full dead hang.

Execution

  1. 1Brace the core hard to control the added load swinging
  2. 2Depress shoulder blades before pulling
  3. 3Pull the chest to the bar with a strong, controlled tempo
  4. 4Lower fully under control to a dead hang

Key cues

  • Brace before you pull, load will want to swing
  • Same technique as bodyweight — don't let form degrade
  • Full range every rep
  • Control the negative, don't just drop

Common faults

  • Adding too much weight too fast, sacrificing range of motion
  • Excessive body swing from the added load
  • Cutting the bottom range short
  • Kipping to compensate for the extra weight

Tweaks

  • Cluster sets with short intra-set rest
  • Pause reps at the top with added load
  • Ladder loading across sets

Regressions

Dead-Hang Pull-UpChin-Up (Supinated Grip)Neutral-Grip Pull-Up

Progressions

One-Arm Pull-Up Progression

Muscles

Primary: Latissimus Dorsi, Biceps Brachii

Secondary: Rhomboids, Trapezius, Forearms, Core

Notes

The standard main progressive-overload tool for advanced vertical pulling once bodyweight reps plateau.

Sources

Attribution: Juggernaut Training Systems / Chad Wesley Smith