Caveman College Presents: The Pullup

Ever climbed a tree? Climbed a rope? Climbed on some rocks? You were doing a basic pullup! Here is a little video with some awesome pullups:

Pullups work a number of different muscles groups. These muscles include the back, shoulders, forearms, and upper arms all at the same time. Doing pullups can build strength in your grip and your pulling muscles. Pullups are a great movement to incorporate into your every week weight training regimen.Workouts:

  • 100 pullups for time
  • (5 pullups, 10 pushups, 15 squats) as many times as you can in 15 mins
  • 100 pullups, 100 pushups, 100 situps, 100 squats for time
  • 3 rounds: 10 pullups, 10 handstand pushups, run 400 meters
  • 5-4-3-2-1 weighted pullups with the last pullup being the heaviest you can do
  • 30 muscle ups (pullup into a dip)¬†for time
  • Make sure to fully lock out your elbow at the bottom
  • Get your chin over the bar
  • Pull with your back too
  • Keep your neck and spine from over extending at the top position
  • Keep your core tight
How many pullups can you do? What was your time on the challenge? Have any funny stories? Want a Caveman College t-shirt? Leave a Comment!



About The Author


Max is a passionate pursuer of integrative health. He has been drafted by a professional baseball team, worked in publishing scientific laboratories and spoken to groups of students on health and well-being. He is currently a biology major and philosophy minor at Denison University. Max spends his time reading, weightlifting, traveling and learning. Email Max at

7 Responses

  1. Ryan
    Ryan August 3, 2012 at 8:01 pm | | Reply

    Hey guys,

    Great video and thanks for the suggested workouts.

    I can do chinups way better than pull-ups. It seems I have a very hard time engaging my upper back muscles when doing a pullup which results in an inability to complete that many reps. What would you suggest I do to train myself to recruit all the proper muscle groups when doing a pullup?


    1. Josh Singer
      Josh Singer August 4, 2012 at 9:45 am | | Reply

      Also Ryan, I would suggested doing assisted pullups, either with the pullup assist machine or with a heavy band around your shin or foot. Check this out:

  2. Phalakone Mysay
    Phalakone Mysay August 5, 2012 at 2:10 pm | | Reply

    Hey man, your training looks amazing.

    What do you mean by 100 pullups for time?
    Straight up?

  3. Morghan
    Morghan August 7, 2012 at 9:22 pm | | Reply

    I’ll definitely have to work on these.

    I’m a big, strong guy, but pullups are the one exercise that make me feel like a complete wimp. My reps on these are around 1/10th of anything else.

Leave a Reply