Announcing Our NONE to ONE Pull-Up Program

Let’s start a conversation about pull-ups, shall we? Surprisingly, you can get away with doing much of aerial without ever being able to do a full pull-up, so let’s check it: How are your pull-ups coming along these days? And especially – how is your form? Can you do one but your shoulders come up, etc? If you can’t do any at all, this is a good time to start! Join us as we launch off on doing 8 progressions towards your first – or better – pull-up. Let me tell you a little bit about why I started this program.

I wish I could do aerial as much as I dream about it, but I haven’t had my own aerial space to practice in since 2009 (although that’s about to change this year!). I actually manage 99% of my aerial training with home workouts. Since I have a full household of activities that keep me from working out, I have to be efficient when I do manage some time for a sweat. When I workout, it’s gotta count and be effective. It is with all of this knowledge and experience that I created a series of aerial workouts you can do at home with a pull-up bar.

After the birth of my second child last year, I was at my weakest in years. I couldn’t do a pull-up to save my life and so what did I do? Put it on video of course! I’ve never minded people seeing me weak and vulnerable. ….Uh, so this first video shows where I am at now. Just to set the record straight. I don’t live in “I can’t do a pull-up” land. I have VISITED that land and I have come home. So, before we get started on where I have been, let’s just set the record straight. Home workouts work. You can get your first, or second, or 50th pull-up, by getting some equipment at home and going for it. These next 8 weeks will help show you how.

This intro video shows the RESULTS of workouts that were EFFECTIVE. Tune in next blog to see where this journey started!!

Or if you can’t wait, you can already view WEEK 1 in our Video Library.



Please comment! We’d love to hear from you. Let us know where you’re at with pull-up strength and where you want to be.

12 thoughts on “Announcing Our NONE to ONE Pull-Up Program”

  1. It took me 2 years after starting my aerial journey before I could manage a pull up! I really wish I would have trained them more specifically in those first 2 years. Now that I can easily manage pull ups, I realize what a huge help they are in other aspects of my training. Hip keys and straddle ups are infinitely easier (and prettier). It also helped me make new connections in my back and shoulders that I was unaware of. If only I could get those first 2 years back! I’m excited you are offering a program like this to get people off on the right foot!

  2. Hi Rebekah, I’m very happy to hear about your pull up program, it couldn’t have come at a better time! My personal best was being able to rock out 10 pull-ups. Since becoming pregnant, a combination of food aversions, losing muscle mass and weight gain meant that I can now only do 3 at 5 months along. I would love to follow your program to try and maintain some upper body strength so that I don’t have too far to go to return to peak after baby is born. Does this always happen when you get pregnant (lose strength) and how long does it take to return? I’m interested in others’ experiences.

    1. Lori – I created this program right after I was cleared to exercise after the birth of my son. This program will be great for you to keep some of your strength. Don’t worry about doing full pull-ups. Give your body a break for the next 4 months and then some! It will all come back, and with the right diet and program, you’ll bounce back in no time! :)

        1. Lori – I’m glad that you are watching the Rope Videos. Aren’t they fun?! They are actually helping to motivate me as well! I had kid #2 well over a year ago, but I still feel like I’m forever getting back in shape. Doing this pull-up series helped me improve my grip significantly, and I can’t wait to rock the rope myself. I’m glad you’re enjoying the videos. :)

  3. Rebekah,

    So glad you have started this series! At the top of my game I can do about 8-10 pull ups. I haven’t done them in quite awhile but do climbs on my silks to try to keep up my upper body strength. I also haven’t done actual aerial in about 2-3 years but instead am doing aerial yoga and find that doesn’t challenge me as much and I’m looking for. When doing each weekly series how many times a week do you recommend doing?

    Looking forward to completing this series, and I appreciate your emphasis on the slow progression.

    1. Cheryl –
      So glad that you are finding an appropriate challenge! That is key. As for your question on how many times to do each exercise, it is really up to you. I’m sorry to be vague, but there are so many variables. I’m of the opinion that whatever you do, you just need to make it count. I did these workouts once every two weeks. That’s not very often. I wouldn’t suggest that infrequent, but it was all I could fit into my schedule. However, since I really put all my effort into my workouts, they worked for me, and my pull ups came soaring back after 8 workouts (which took me around 16 weeks!). All the best!

  4. If someone doesn’t have access to a pull up bar, what are your thoughts on using a theraband? Any ways to use it besides standing in the center of the band?

    1. It’s definitely difficult to substitute a pull-up bar. One of the key things that it helps with is grip strength. Having said that, I’m all about using what you have! So if what you have is a theraband, work it! Find ways to make it work for you. And once you have exhausted one resource, then consider upgrading to a pull-up bar. Each will work your grip in different ways, and I can’t emphasize enough how important variety is when it comes to the strength of your grip, your forearms, your elbows, and on through to your shoulder health.

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