Pull-ups: Why Strong People Struggle, Relative Strength, and How to Improve

Why can strong people not do pull-ups?

While seemingly counterintuitive, the inability of some strong individuals to perform pull-ups often stems from the highly specific nature of strength, the critical role of relative strength and body composition, and the nuanced neuromuscular coordination required for this complex bodyweight movement.

The Specificity of Strength: Beyond General Power

Strength is not a monolithic quality; it is highly specific to the movement pattern, muscle groups involved, range of motion, and type of contraction. An individual might possess immense absolute strength in exercises like the bench press, deadlift, or squat, yet struggle with pull-ups. This is because the neural pathways, muscle recruitment patterns, and energy systems emphasized in these compound lifts are distinctly different from those required for pulling one's entire body mass vertically against gravity.

Relative vs. Absolute Strength: The Bodyweight Equation

One of the most significant factors is the distinction between absolute strength and relative strength.

• Absolute Strength: Refers to the maximum force an individual can exert, irrespective of their body weight. A powerlifter who can deadlift 600 pounds demonstrates incredible absolute strength.
• Relative Strength: Refers to the strength-to-bodyweight ratio – how strong an individual is relative to their own mass. For bodyweight movements like pull-ups, relative strength is paramount.

A strong individual with a high body mass, even if that mass is largely muscle, has a greater load to lift. If their absolute pulling strength (primarily involving the latissimus dorsi, biceps, and trapezius) has not developed proportionally to their body mass, they will struggle. Conversely, a lighter individual with moderate absolute strength may find pull-ups easier due to a superior strength-to-bodyweight ratio.

Body Composition and Leverage

Body fat percentage plays a crucial role. Excess body fat adds to the total weight that must be lifted without contributing to the force-generating capacity. A person with a higher body fat percentage will inherently have a disadvantage compared to someone leaner, even if their muscle mass is similar.

Furthermore, anthropometry (limb length, torso length) can influence leverage. While not a primary limiting factor for most, certain body proportions can make the movement feel more mechanically challenging for some individuals.

Neuromuscular Coordination and Skill Acquisition

Pull-ups are not merely a test of brute strength; they are a complex, closed-chain, multi-joint movement that demands significant neuromuscular coordination.

• Motor Pattern: The brain needs to efficiently recruit and coordinate multiple muscle groups—lats, biceps, forearms (grip), deltoids, rhomboids, trapezius, and core stabilizers—in a precise sequence.
• Proprioception and Kinesthetic Awareness: The ability to sense the body's position in space and execute the movement smoothly is a learned skill.
• Neural Drive: Individuals who haven't regularly practiced pull-ups or similar vertical pulling movements may lack the specific neural adaptations to efficiently activate the primary movers and synergists.

Just as a strong person might struggle to learn a complex gymnastic move without practice, the pull-up requires dedicated skill acquisition.

Muscular Imbalances and Weak Links

Many strength training programs emphasize pushing movements (e.g., bench press, overhead press) more than pulling movements. This can lead to:

• Underdeveloped Lats and Biceps: The primary muscles for pull-ups may not be proportionally as strong as the chest, shoulders, and triceps.
• Weak Grip Strength: The ability to hold onto the bar for the duration of the movement is often a limiting factor, even for individuals with strong back muscles.
• Insufficient Scapular Stability: The muscles that stabilize and move the shoulder blades (e.g., rhomboids, lower trapezius, serratus anterior) are critical for efficient force transfer and injury prevention. If these are weak, the entire movement suffers.
• Lack of Core Engagement: A strong, stable core is essential to prevent swinging, maintain a rigid body position, and transfer force effectively from the lower body to the upper body.

Training History and Adaptations

The body adapts specifically to the demands placed upon it. If a "strong person" has primarily focused their training on:

• Heavy lifting in specific planes: Like sagittal plane (squat, deadlift) or horizontal push (bench press).
• Machine-based exercises: Which often provide more stability and less demand on stabilizing muscles.
• Lower repetition ranges: Focusing on maximal strength rather than strength endurance.

They may not have developed the specific muscular endurance, relative strength, or neuromuscular pathways necessary for the sustained effort and specific movement pattern of a pull-up.

Overcoming the Challenge: Strategies for Improvement

For strong individuals looking to conquer the pull-up, a targeted approach is necessary:

• Prioritize Relative Strength: Focus on body composition by optimizing diet and maintaining a healthy body fat percentage.
• Incorporate Specific Pulling Movements:
  • Lat Pulldowns: To build absolute strength in the primary movers.
  • Assisted Pull-ups: Using resistance bands or an assisted pull-up machine to gradually reduce the load.
  • Negative Pull-ups: Starting at the top position and slowly lowering down, building eccentric strength.
  • Inverted Rows: To build horizontal pulling strength as a foundation.
• Strengthen Weak Links:
  • Grip Training: Dead hangs, farmer's carries, plate pinches.
  • Scapular Pulls/Depressions: To improve scapular control and engagement.
  • Core Work: Planks, hollow body holds, hanging knee raises.
• Practice the Skill: Regular, consistent practice of the pull-up movement itself, even if it's just attempts or partial repetitions, is crucial for neuromuscular adaptation.
• Progressive Overload: Gradually increase the difficulty, volume, or frequency of pull-up specific training.

In conclusion, while general strength is a valuable asset, the pull-up demands a unique blend of relative strength, specific muscular development, precise neuromuscular coordination, and dedicated practice. Understanding these factors is the first step for any strong individual aiming to master this foundational bodyweight exercise.