SWAT TEAM
Weighted Pull-Up Program SWATT
6-week weighted pull-up specialisation program. By Nico, SWAT TEAM founder.
- 6 weeks – 3 phases
- 12 complete sessions
- HD technique videos
- Built-in 1RM calculator
- Lifetime access
- All levels
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How to do a weighted pull-up
Master the fundamentals before adding load. Solid technique is the key to progression.
Attach the weight
Use a dip belt, weighted vest, or chains to add load. The dip belt is the most effective method for strength progression.
Get into position
Hang from the bar with a pronated (overhand) grip slightly wider than shoulder-width. Arms fully extended, body relaxed before you begin.
Engage your core
Brace your abs and glutes to stabilise your body. This base tension protects the lower back.
Pulling phase
Pull with your lats, keeping your elbows close to your body. Imagine trying to drive your elbows into your pockets.
Control the descent
Lower yourself slowly while maintaining muscular tension. The eccentric phase is critical for strength development.
Why do weighted pull-ups?
Weighted pull-ups enable intense muscle development by recruiting more back muscle fibres. Ideal for building strength and muscle in streetlifting.
Latissimus dorsi
The primary mover. Responsible for the pulling action, it builds back width and thickness.
Traps & Rhomboids
Play a crucial role in stabilising the back and improving overall posture.
Biceps & Forearms
Engaged for elbow flexion and grip. Grip strength is often the limiting factor.
Abs & Obliques
Stabilise the body and maintain optimal alignment throughout the movement.
Discover your level
4 questions to assess your weighted pull-up level and receive personalised recommendations.
Weighted Pull-Up Quiz
Discover your level in 4 questions
Your weighted pull-up program in 3 weeks
Before you start, make sure you have mastered basic pull-ups without added weight.
The full 6-week program is available in Nico’s SWAT program.
Tips and tricks for your weighted pull-up program
Pronated Pull-Up – Wide grip
Grab the bar with a wide overhand grip, palms facing away. Pull your body up until your chin clears the bar. Engage your shoulders, contract your back and avoid swinging. This is the top grip for building back width.
Tip: Engage your shoulders and contract your back. Avoid any swinging.
Neutral Pull-Up – Parallel grip
Use parallel handles. Pull up until your chin passes the bar. Keep elbows close to the body to maximise lat and biceps engagement. Less stressful on the shoulders.
Tip: Keep elbows close to the body to maximise lat activation.
Supinated Pull-Up – Palms towards you
Take a close underhand grip, palms facing you, then perform a controlled pull-up. Strongly engage biceps and lats for better muscle activation. Ideal for biceps development.
Tip: Strongly engage biceps and lats for better activation.
General tips to keep progressing
Increase weight progressively, adding roughly 5% of your bodyweight every two weeks.
Inhale at the bottom, exhale on the way up. Controlled breathing stabilises the core and optimises force transfer.
Allow 48 hours of rest between weighted sessions. Even world-record holders schedule recovery time.
The best way to add weight
Several methods exist for adding load to pull-ups. Here is our selection – use code SL10 for 10% off.
Gornation Premium Dip Belt
The most effective method. Lets you attach weight plates directly to the belt, keeping your hands free.
Gornation Elite 10 kg Weighted Vest
Distributes weight across your torso. More stable for dynamic movements and more comfortable day-to-day.
How to keep progressing in weighted pull-ups
The keys to continuing to progress week after week without plateauing or getting injured.
Increase load progressively
Add roughly 5% of your bodyweight every two weeks while maintaining strict form.
Vary your grips
Alternate between pronated, neutral and supinated grips to hit different muscle groups and avoid stagnation.
Eccentric work
Deliberately slow the descent for greater strength gains and improved muscle development.
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