I hear a lot of questions from guys asking me if they can or if they should add 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 forward.)

My responses 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 boosted 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 benefits 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 weak or “good enough” technique usually RANDOM 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?

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 see 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 outcome are you aiming for?

Look, I understand - you may want to add them in for the sake of variety, for mixing things up , or maybe you have a PT test to complete that includes them.

The problem is, most guys just tack on Pull Ups / Chins to what they’re currently doing.

And that can lead to problems like overtraining - like elbow tendonitis.

Remember, more isn’t better - it’s only more .

That’s why I advise some key approaches if you want to add them anyway:

#1 - Use low reps , and stay away from failure

#2 - Separate Pull Ups / Chins from KB training days to boost recovery

#3 - Reduce your current workload by 50%, then incorporate Pull Ups / Chins if you must 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 exercises like Chins, Dips, Clean and Press, and Squats.

Remember, one of the click here 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 helpful links .

Hopefully you found this helpful .

Stay Strong,

Geoff