Uploaded March 2025 | Updated September 2026, 2 weeks ago
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The foundation for strong weighted pull ups comes down to the quality and strength of your BW reps. Strict form will force you to lift more of your own weight and it will strengthen parts of the ROM that are unavoidable during weighted reps. Even if you never train weighted reps, you can build a solid weighted pull up just by being strict and controlled with your BW. No, BW alone will not maximize your weighted pull up, but I’ve had plenty of clients perform a 1rm with an added 90-100 lbs the first time they try weighted reps. All that strength is built by super strict technique, pulling with power, control, no momentum and getting beastly with just BW. Once you build that foundation, not only will you be decently strong when you start adding weight, but you will have grooved great technique and you will find yourself making more rapid and sustainable progress than those who jump the gun and get into weighted reps while their BW reps still need a ton of work. If you want to get into weighted pull ups, do it! They are amazing! But, don’t rush the process. Make sure you don’t have a ton left to do on BW reps. Poor technique and weak links will be amplified as you add weight.
For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.com
The foundation for strong weighted pull ups comes down to the quality and strength of your BW reps. Strict form will force you to lift more of your own weight and it will strengthen parts of the ROM that are unavoidable during weighted reps. Even if you never train weighted reps, you can build a solid weighted pull up just by being strict and controlled with your BW. No, BW alone will not maximize your weighted pull up, but I’ve had plenty of clients perform a 1rm with an added 90-100 lbs the first time they try weighted reps. All that strength is built by super strict technique, pulling with power, control, no momentum and getting beastly with just BW. Once you build that foundation, not only will you be decently strong when you start adding weight, but you will have grooved great technique and you will find yourself making more rapid and sustainable progress than those who jump the gun and get into weighted reps while their BW reps still need a ton of work. If you want to get into weighted pull ups, do it! They are amazing! But, don’t rush the process. Make sure you don’t have a ton left to do on BW reps. Poor technique and weak links will be amplified as you add weight.
