Four tests that tell you which rung you are actually standing on, plus the plan
that matches it. Train your level 3 times a week, 2 to 3 sets each, layered onto whatever you
already do.
1
The Four Tests
The Dead Hang
Grip + Tolerance
Hang from a bar, arms straight, feet off the floor. Stay relaxed. Time it. Stop when your
grip gives out or your shoulders shrug up toward your ears.
The Scapular Pull-Up
Scap Control
From that dead hang, pull your shoulders down to lift your chest an inch. No elbow bend.
Count only the reps where your elbows stay straight.
The Inverted Row
Horizontal Pull
Bar at hip height, body in a straight line, heels on the floor. Lead with the elbows, chest
to the bar. Stop when your hips sag.
The Negative
Vertical Pull
Jump or step to the top of the bar, chin over. Lower as slowly as you can, staying tight the
whole way. Time the descent.
2
What Your Numbers Mean
Your weakest result is your true starting point. Train that rung until you hit
the green mark, then move up.
TestNot YetBuildingReady to Pull
Dead hangNot yetunder 15sgrip and toleranceBuilding15 to 30sholding onReady to pull30s+ready to pull
Scapular pull-upNot yet0 repsblade not set yetBuilding1 to 5learningReady to pull6+owned
Inverted rowNot yetunder 5low horizontal pullBuilding5 to 10solid baseReady to pull10+strong
NegativeNot yetunder 2sno control yetBuilding2 to 4scloseReady to pull5s+pull-up is near
The Path Up
3
Your Starting Point
Get your level and your four week tracker
Pop in your email and the tracker opens up. Enter your four numbers, it works out the level you
start on, and it keeps your sessions logged for four weeks.
You will get the guide and occasional training emails from Dr. Erica Tran.
Unsubscribe any time.
Enter
Enter
Enter
Enter
Fill in all four numbers and your level appears here.
4
Your Four Week Log
Train your level 3 times a week. Retest all four in four weeks and fill in
the second column.
TestTodayIn 4 weeksChange
Dead hang secondsToday—In 4 weeksChange—
Scapular pull-up repsToday—In 4 weeksChange—
Inverted row repsToday—In 4 weeksChange—
Negative secondsToday—In 4 weeksChange—
Tick each session as you finish it.
0 of 12 sessions done
What progress actually looks like
Hang time usually moves first. That is your grip and shoulder saying yes before anything else does.
Scapular pull-up reps come next, and they often jump suddenly once the movement clicks.
Row reps climb steadily. This is the one that tracks most closely with pulling strength.
The pull-up itself is the last thing to change, and it tends to arrive all at once rather than gradually.
Some weeks nothing moves. That is normal and it is not a reason to change the plan.
Get assessed in person first if
Hanging causes sharp or pinching pain in the shoulder.
A shoulder has dislocated or slipped out and has not been evaluated.
You have numbness, tingling, weakness down the arm, or pain at rest or at night.
Ready for the full build?
This is the on-ramp. Stable Shoulders is the program that comes before the pull-up
work: the full progression, video demos, and the weekly plan that builds the base a strict
pull-up sits on.