Frenchies Pull-Ups: Technique, Benefits, and Training Integration

How to do Frenchies pull-ups?

Frenchies pull-ups are an advanced pull-up training method designed to build strength across all phases of the pull-up – concentric, isometric, and eccentric – by incorporating specific isometric holds during the eccentric (lowering) phase.

What Are Frenchies Pull-Ups?

Frenchies pull-ups are a specialized training technique, often employed by individuals looking to improve their pull-up strength, increase their maximum repetitions, or break through a plateau. Unlike standard pull-ups that focus primarily on the concentric (pulling up) and eccentric (lowering down) phases, Frenchies strategically integrate multiple isometric holds at different points during the eccentric lowering. This method systematically targets strength development at various joint angles, enhancing control and stability throughout the entire range of motion.

The Science Behind Frenchies

The effectiveness of Frenchies pull-ups stems from fundamental principles of exercise physiology and biomechanics:

• Isometric Strength: Holding a position without movement builds static strength at that specific joint angle. By incorporating holds at the top, middle, and bottom (or near-bottom) of the pull-up, Frenchies strengthen the muscles responsible for maintaining those positions, which translates to greater control during both the concentric and eccentric phases.
• Eccentric Strength: The eccentric phase (muscle lengthening under tension) is crucial for strength development. Muscles can typically handle more load eccentrically than concentrically. By performing controlled eccentric lowerings with holds, Frenchies enhance eccentric strength and muscular endurance, which are vital for controlled descents and preventing injury.
• Time Under Tension (TUT): The extended duration of each repetition due to the isometric holds significantly increases the time the muscles are under tension. This prolonged TUT is a powerful stimulus for muscle hypertrophy and strength adaptation.
• Neuromuscular Adaptation: The precise control required for Frenchies helps improve neuromuscular coordination, teaching the body to recruit muscle fibers more efficiently and effectively throughout the pull-up movement pattern.

Step-by-Step Guide to Performing Frenchies Pull-Ups

Performing Frenchies pull-ups requires precision and control. It's recommended to have a solid foundation of at least 3-5 unassisted pull-ups before attempting this method.

Preparation

1. Grip the Bar: Use an overhand (pronated) grip, slightly wider than shoulder-width, with your hands fully wrapped around the bar.
2. Starting Position: Begin by getting to the top of a pull-up. This can be achieved by:
   • Jumping up to the bar.
   • Using a box or bench to step up.
   • Performing a standard concentric pull-up if you are able.
   • Your chin should be above the bar, and your chest close to it.

Phase 1: Eccentric Lowering with Holds

The core of the Frenchies pull-up involves three distinct isometric holds during the descent. Each hold should be maintained for 3-5 seconds with full control.

1. Hold 1 (Top Position): With your chin above the bar and chest near it, hold this position for the prescribed duration. Focus on squeezing your lats and retracting your shoulder blades.
2. Lower to Mid-Range: Slowly and with control, lower your body until your elbows are at approximately a 90-degree angle. Your arms should form an "L" shape.
3. Hold 2 (Mid-Range Position): Hold this 90-degree elbow position for the prescribed duration. Maintain tension throughout your back and arms.
4. Lower to Near-Bottom: Continue to lower your body slowly until your arms are almost fully extended, but maintain a slight bend in your elbows to keep tension on the muscles and protect your joints.
5. Hold 3 (Near-Bottom Position): Hold this position for the prescribed duration. Your shoulders should still be actively engaged, not letting your body hang passively.

Phase 2: Concentric Pull (Assisted)

After completing the third hold:

1. Return to Top: From the near-bottom hold, you will typically use assistance to return to the top position to start the next repetition. This allows you to focus solely on the eccentric and isometric phases without fatiguing your concentric strength prematurely.
   • Assistance Methods: Use a box to push off with your feet, or have a spotter provide a gentle push from below. The goal is to get back to the top with minimal effort, saving your energy for the controlled descent.

Repetition and Sets

• Repetition: One full Frenchie pull-up consists of getting to the top, performing all three isometric holds during the descent, and then returning to the top with assistance.
• Sets and Reps: Typically, 3-5 sets of 3-5 repetitions are recommended. Adjust based on your current strength level and training goals. Focus on quality over quantity.

Benefits of Incorporating Frenchies into Your Training

• Enhanced Pull-Up Strength: Builds strength across the entire range of motion, improving both concentric and eccentric capabilities.
• Increased Muscle Hypertrophy: The extended time under tension and focus on eccentric loading can stimulate greater muscle growth in the lats, biceps, and other back muscles.
• Improved Control and Stability: Develops greater body awareness and control during the pull-up, reducing momentum and enhancing form.
• Break Through Plateaus: An excellent method to overcome sticking points in your pull-up progression.
• Reduced Injury Risk: Strengthening muscles eccentrically can improve joint stability and resilience, potentially reducing the risk of injury.
• Better Kinesthetic Awareness: Teaches the body to feel and maintain specific positions, which is transferable to other complex movements.

Who Should Do Frenchies?

Frenchies pull-ups are best suited for:

• Intermediate to Advanced Individuals: Those who can already perform several unassisted pull-ups but want to increase their strength and endurance.
• Individuals Struggling with Pull-Up Volume: If you can do a few pull-ups but struggle to increase your total reps, Frenchies can build the foundational strength.
• Athletes Requiring Strong Upper Body Pulling Strength: Climbers, gymnasts, and other athletes who rely on strong pulling muscles.
• Those Focusing on Muscle Hypertrophy: The increased time under tension can be beneficial for muscle growth.

Prerequisites: You should be able to perform at least 3-5 strict, unassisted pull-ups with good form before integrating Frenchies into your routine. If you cannot, focus on negative pull-ups and assisted pull-ups first.

Common Mistakes to Avoid

• Rushing the Holds: The primary benefit comes from the controlled, sustained holds. Do not cut them short or lose tension.
• Passive Hanging: Even in the near-bottom hold, maintain active shoulder engagement. Avoid letting your shoulders shrug up to your ears or passively hanging from your joints.
• Using Too Much Assistance: When returning to the top, use just enough assistance to get there without fatiguing your primary pulling muscles. The focus is the descent.
• Holding Breath: Remember to breathe throughout the exercise. A common pattern is to inhale during the eccentric lowering and exhale during the concentric pull (or during the holds).
• Inconsistent Hold Durations: Strive for consistent hold times across all sets and repetitions.

Programming Frenchies into Your Routine

Frenchies pull-ups are a high-intensity exercise that places significant demand on your upper body.

• Frequency: Incorporate Frenchies 1-2 times per week as part of your upper body or back training days.
• Placement: Perform Frenchies early in your workout when you are fresh, typically after your warm-up and before other less demanding back exercises.
• Progression:
  • Increase Hold Duration: Start with 3 seconds and gradually increase to 5 seconds per hold.
  • Increase Reps/Sets: Once hold duration is maximized, add more repetitions or sets.
  • Decrease Assistance: Over time, try to minimize the assistance needed to return to the top, eventually aiming for unassisted concentric pulls.
  • Add Weight: For advanced individuals, a weight vest or dip belt can be used, but only after mastering bodyweight Frenchies.

Variations and Progressions

• Negative Pull-ups: If Frenchies are too challenging, start with basic negative pull-ups (just the slow eccentric lowering from the top to the bottom, without the specific holds).
• Two-Hold Frenchies: Simplify by performing only two holds (e.g., top and mid-range) before progressing to three.
• Weighted Frenchies: For advanced athletes, add external weight once bodyweight Frenchies are mastered.
• Tuck Front Lever Frenchies: A very advanced variation incorporating elements of front lever training.

Safety Considerations and When to Stop

• Listen to Your Body: If you experience sharp pain in your shoulders, elbows, or wrists, stop immediately.
• Proper Warm-up: Always perform a thorough warm-up for your shoulders, back, and arms before attempting Frenchies.
• Avoid Overtraining: Due to their intensity, avoid overdoing Frenchies. Allow adequate recovery time between sessions.
• Form Over Ego: Never sacrifice proper form for more repetitions or longer holds. Poor form increases injury risk and diminishes effectiveness.

Conclusion

Frenchies pull-ups are a highly effective and scientifically sound method for building comprehensive pull-up strength. By systematically training the concentric, isometric, and eccentric phases of the movement, they offer a powerful tool for athletes and fitness enthusiasts looking to master the pull-up, break through plateaus, and develop superior upper body pulling power and control. Integrate them wisely into your program, prioritize perfect form, and prepare to witness significant gains in your pull-up performance.