According to Marine Corps Major Misty Posey, it’s easy to go from zero pull-ups to 20. Posey is looking to help Marines reach their goal in what is considered one of the most difficult fitness tests, especially for women. And all they need, she says, is more information. She uses easy, step-by-step instructions and says that she can help anyone. “I haven’t met someone yet who I haven’t been able to train to do a pull-up,” she says.
Posey has begun teaches classes to Marines, and they consist of four exercises: partner assisted, negative, jumping and partial-range-of-motion pull-ups. She teaches Marines how to take advantage of the muscles they have to perform a pull-up. “If you can’t do a pull-up, do pull-up progressions, vertical pull-type exercises on a pull-up bar without any equipment,” Posey said. “Ditch the pull-up assist machines and the bands. Not to say they are useless, but they don’t train the motor-pattern of the pull-up as well as your own body-weight and gravity.”
Her training has been so successful that the Commandant of the Marine Corps has even noticed. He highlighted her program during his most recent town hall.