{"id":9084361,"date":"2026-10-29T05:02:53","date_gmt":"2026-10-29T04:02:53","guid":{"rendered":"https:\/\/www.fitness-flohmarkt.ch\/?page_id=9084361"},"modified":"2026-10-29T05:34:33","modified_gmt":"2026-10-29T04:34:33","slug":"ersten-klimmzug-lernen","status":"publish","type":"page","link":"https:\/\/www.fitness-flohmarkt.ch\/en\/ersten-klimmzug-lernen\/","title":{"rendered":"Learn your first pull-up: hanging, pulling and progressing"},"content":{"rendered":"<div class=\"ffm-ratgeber\">\n<style>\n.ffm-ratgeber{--ffm-accent:#1a1a1a;--ffm-line:#e4e4e1;--ffm-muted:#6b6b6b;--ffm-soft:#f7f7f5;--ffm-link:#0d5c3d;--ffm-link-soft:rgba(13,92,61,.3);--ffm-link-wash:rgba(13,92,61,.08);font-family:inherit;line-height:1.65;color:#1a1a1a;max-width:900px;margin:0 auto;padding:0 4px}\n.ffm-ratgeber *{box-sizing:border-box}\n.ffm-ratgeber h1{font-size:2.1rem;line-height:1.2;margin:0 0 .9rem;font-weight:700}\n.ffm-ratgeber h2{font-size:1.5rem;line-height:1.3;margin:0 0 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var(--ffm-line);border-radius:8px;padding:.7rem 1rem;margin:0 0 .6rem;background:#fff}\n.ffm-ratgeber .ffm-faq summary{cursor:pointer;font-weight:700;line-height:1.4}\n.ffm-ratgeber .ffm-faq p{margin:.7rem 0 0}\n.ffm-ratgeber .ffm-cta{border:1px solid var(--ffm-line);border-radius:12px;background:var(--ffm-soft);padding:1.5rem;margin:2.4rem 0 2rem;text-align:center}\n.ffm-ratgeber .ffm-cta h2{margin-bottom:.5rem}\n.ffm-ratgeber .ffm-check{background:#ffe9a8;padding:0 .2em}\n.ffm-ratgeber .ffm-byline{font-size:.85rem;color:var(--ffm-muted);margin:-1.1rem 0 1.6rem;padding:0 0 1rem;border-bottom:1px solid var(--ffm-line)}\n.ffm-ratgeber .ffm-byline strong{color:var(--ffm-accent);font-weight:700}\n.ffm-ratgeber .ffm-author{border:1px solid var(--ffm-line);border-radius:10px;padding:1.1rem 1.25rem;margin:0 0 2rem;background:#fff}\n.ffm-ratgeber .ffm-author p:last-child{margin-bottom:0}\n.ffm-ratgeber .ffm-choices-quad{grid-template-columns:repeat(2,1fr)}\n.ffm-ratgeber .ffm-profiles-quad{grid-template-columns:repeat(2,1fr)}\n.ffm-ratgeber .ffm-choice-hint{margin-top:auto}\n.ffm-ratgeber .ffm-author p:not(.ffm-box-label){font-size:.9rem;line-height:1.6}\n@media (max-width:782px){\n.ffm-ratgeber h1{font-size:1.7rem}\n.ffm-ratgeber h2{font-size:1.3rem}\n.ffm-ratgeber .ffm-card{grid-template-columns:1fr;gap:.9rem}\n.ffm-ratgeber .ffm-card-media img{max-width:280px}\n.ffm-ratgeber .ffm-cta{padding:1.2rem}\n.ffm-ratgeber .ffm-choices-quad{grid-template-columns:1fr}\n.ffm-ratgeber .ffm-profiles-quad{grid-template-columns:1fr}\n}\n<\/style>\n<p class=\"ffm-eyebrow\">Fitness Flohmarkt \u00b7 Guide<\/p><h1>Learn your first pull-up: hanging, pulling and progressing<\/h1><p class=\"ffm-lead\">You hang from the bar, pull and barely move? Your first pull-up needs an easier version of the same movement and progress you can track. Learn an overhand pull-up with a controlled setup, assistance and slow lowering, without a promise that it will happen within a fixed number of weeks.<\/p><p class=\"ffm-byline\">From <strong>Dominic Bertschin<\/strong>, Head of Marketing at Fitness-Flohmarkt \u00b7 Updated: 29.10.2026<\/p><div class=\"ffm-box\"><p class=\"ffm-box-label\">In short<\/p><p>Start with enough assistance to control your grip, shoulders and trunk. Practise assisted pull-ups on two separate days each week, add a few slow lowering repetitions and reduce help only while keeping technique consistent. A band can help, but it is optional and does not replace a suitable setup.<\/p><\/div><div class=\"ffm-choices ffm-choices-quad\"><a href=\"#start\" class=\"ffm-choice\">Set up at the bar<\/a><a href=\"#technik\" class=\"ffm-choice\">Understand the pull-up<\/a><a href=\"#lernplan\" class=\"ffm-choice\">Build your progression<\/a><a href=\"#hilfe\" class=\"ffm-choice\">Use assistance well<\/a><\/div><section id=\"start\" class=\"ffm-section\"><h2>First pull-up: start with a controlled setup<\/h2><p>The bar must suit the load and be installed according to its manufacturer. Leave room for your head and legs and arrange a controlled way on and off. Use a suitable stable step if needed. A shaky chair, a jump to an overly high bar or an awkward band exit makes learning unnecessarily difficult.<\/p><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/pull-up-bar-guide\/\">Check installation and bar choice in the pull-up bar guide<\/a><p><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/r-series-power-rack\/\">View the R-SERIES Power Rack for pull-ups and barbell training<\/a><\/p><p>First try the position with your feet supported. Wrap your thumbs around the bar. Allow controlled upward shoulder movement rather than forcing your shoulders down while hanging. Stop if there is pain; an online progression cannot assess individual limitations.<\/p><\/section><section id=\"technik\" class=\"ffm-section\"><h2>What a controlled overhand pull-up looks like<\/h2><ol><li>Grip around shoulder width or slightly wider, palms facing away. Choose a width comfortable for wrists and shoulders.<\/li><li>Brace your trunk without excessive arching or swinging. Slightly bend your knees if your feet would otherwise touch the floor.<\/li><li>Drive your elbows down and lift your body towards the bar. Shoulders and elbows move together; you do not need to freeze an exaggerated shoulder-blade position.<\/li><li>Bring your chin above the bar without craning your neck. Lower calmly to extended arms. If you cannot yet complete the range, add more assistance.<\/li><\/ol><style>.ffm-ratgeber .ffm-pull-visual{margin:28px 0}.ffm-ratgeber .ffm-pull-frame{overflow:hidden;aspect-ratio:1\/1;max-width:620px;border:1px solid #e4e2dc;border-radius:4px;margin:12px 0;background:#f5f3f0}.ffm-ratgeber .ffm-pull-frame img{display:block;width:200%;max-width:none;height:auto;animation:ffm-pull-positions 3s steps(1,end) infinite}.ffm-ratgeber .ffm-pull-visual figcaption{font-size:.92rem;color:#6f7075;max-width:68ch}@keyframes ffm-pull-positions{0%,49.99%{transform:translateX(0)}50%,100%{transform:translateX(-50%)}}<\/style><figure class=\"ffm-pull-visual\"><div class=\"ffm-pull-frame\"><img decoding=\"async\" src=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/ersten-klimmzug-lernen-wechselbild.png\" width=\"1774\" height=\"887\" alt=\"Overhand pull-up: bottom and top positions at a bar\" loading=\"lazy\"><\/div><figcaption>Overhand pull-up: bottom and top positions<\/figcaption><\/figure><\/section><section id=\"lernplan\" class=\"ffm-section\"><h2>A progression over several weeks, based on ability<\/h2><p>The following volumes are our adaptable starting suggestion for healthy adults, not a validated success programme. Start with two sessions separated by at least one rest day. Warm up your shoulders, arms and trunk, then begin with an easy assisted variation. Stay at a stage longer if you do not yet control it.<\/p><h3>Stage 1: hanging with adjustable foot support<\/h3><p>Try two short holds, for example 10\u201320 seconds, using as much foot support as needed. End before your grip opens or your shoulders become uncomfortable. Gradually unload your feet. A fixed unassisted hang time is not an entry test for the next stage.<\/p><h3>Stage 2: practise the full pull with assistance<\/h3><p>Use suitable foot support, an appropriate long loop band or an assisted machine. Start with, for example, three sets of 3\u20136 calm repetitions and two minutes of rest. Use enough help for the full range and stop while one more controlled repetition would still be possible.<\/p><h3>Stage 3: a few controlled negative repetitions<\/h3><p>Step into the top position from a suitable support without jumping. Support yourself and lower over roughly 3\u20135 seconds. One or two sets of 1\u20133 repetitions are enough as an initial addition; reduce assisted sets accordingly. If you cannot brake the descent, use more help or stay at stage 2. Step down under control after each repetition.<\/p><h3>Stage 4: less help and an occasional unassisted attempt<\/h3><p>When every assisted set keeps the same grip and range, reduce help by a small step. Change assistance or repetitions one at a time. Occasionally try one unassisted pull-up at the start of a rested session. If it does not happen, continue assisted practice rather than repeatedly failing at the same point.<\/p><p>Record grip, assistance type, repetitions and controlled lowering time. Compare similar setups. If negatives cause strong soreness, reduce volume and wait until you can train with control again. The time needed depends on starting strength, bodyweight, practice and recovery, among other factors.<\/p><\/section><section id=\"hilfe\" class=\"ffm-section\"><h2>What a band can do for your first pull-up<\/h2><p>A long loop band helps most where it is stretched most. Assistance changes through the movement. A kilogram range therefore does not mean it removes that exact bodyweight at every point. Choose assistance by controlled repetitions rather than colour or bodyweight alone.<\/p><p>Use only a suitable undamaged band according to its instructions and check contact surfaces for sharp edges. Practise entry and exit with secure footing first. A stretched band must not snap back uncontrolled. If you cannot manage the setup, suitable foot-assisted practice is the better learning option.<\/p><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/resistance-bands-buying-guide\/\">Compare band types and selection in the resistance-band guide<\/a><article class=\"ffm-card\"><a class=\"ffm-card-media\" href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/resistance-band-set-resistance-bands\/\"><img decoding=\"async\" src=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/F-96318_Resistance-Band-Set-Widerstandsbaender_0-20250314-100429.jpg\" alt=\"Resistance Band Set with three long loop resistance bands\" width=\"1000\" height=\"1000\" loading=\"lazy\"><\/a><div class=\"ffm-card-body\"><h3>Resistance Band Set for adjustable assistance<\/h3><p class=\"ffm-price\">CHF 25.\u2013 per set<\/p><p>The set contains three long loop bands with listed resistance ranges of 6\u201314, 18\u201332 and 27\u201345 kg, offering different practice options. None guarantees a fixed amount of pull-up assistance. Before buying, check that the band, bar and entry and exit suit your setup.<\/p><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/resistance-band-set-resistance-bands\/\" class=\"ffm-btn\">View Resistance Band Set<\/a><\/div><\/article><p>Original shop photo and verified specifications, without a hands-on product test. Price checked 29.10.2026.<\/p><\/section><section id=\"fehler\" class=\"ffm-section\"><h2>If your first pull-up is not getting closer<\/h2><p>You swing or crane your neck: add assistance and pull more calmly. Half a pull with a jutting chin is not yet a controlled full repetition.<\/p><p>Every session consists of failed unassisted attempts: focus on achievable assisted repetitions. Test an unassisted rep occasionally when rested.<\/p><p>You keep adding negatives but feel constantly tired: less volume and more recovery may help more. Extra repetitions count as progress only when you control them.<\/p><\/section><section class=\"ffm-section\"><p class=\"ffm-eyebrow\">Frequently Asked Questions<\/p><h2>First pull-up: common questions<\/h2><details class=\"ffm-faq\"><summary>How long does learning a first pull-up take?<\/summary><p>There is no credible fixed number of weeks for everyone. Starting strength, bodyweight, training and recovery vary. Track reduced assistance with the same range rather than a deadline.<\/p><\/details><details class=\"ffm-faq\"><summary>Must I hang unassisted for a minute first?<\/summary><p>No. A minute is not a requirement. You can practise foot-supported hangs alongside assisted pulling. A controlled grip and comfortable shoulder position matter.<\/p><\/details><details class=\"ffm-faq\"><summary>Are negative pull-ups suitable for beginners?<\/summary><p>If you can safely reach the top and brake the descent, a few negatives are an option. Start sparingly and reduce other sets. If you drop uncontrolled, add assistance or use an easier variation first.<\/p><\/details><details class=\"ffm-faq\"><summary>How often should I train for my first pull-up?<\/summary><p>Two separate sessions weekly are an adaptable starting suggestion. Leave at least one rest day between them and account for other back and arm training. Adjust volume and recovery to your response.<\/p><\/details><details class=\"ffm-faq\"><summary>Which band do I need for my first pull-up?<\/summary><p>A suitable long loop band can help. Choose enough assistance for the full range without momentum. Colour and kilogram range alone do not give a reliable prescription for your bodyweight. Check entry and exit too.<\/p><\/details><details class=\"ffm-faq\"><summary>Is an underhand chin-up the same thing?<\/summary><p>An underhand chin-up has palms facing you; the overhand pull-up described here has palms facing away. Both are pulling exercises with different feel and loading. Choose a comfortable variation and compare progress using the same grip.<\/p><\/details><\/section><section id=\"quellen\" class=\"ffm-section\"><h2>Source and context<\/h2><p>Grip, trunk control, pulling without swinging and slow lowering are checked against ACE\u2019s description. Stages, training volumes and progression criteria are our practical adaptable suggestions, not a study-derived guarantee of a first pull-up.<\/p><ul><li><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/exercise-library\/191\/pull-ups\/\" target=\"_blank\" rel=\"noopener\">ACE: Pull-ups<\/a><\/li><\/ul><\/section><div class=\"ffm-cta\"><h2>Choose assistance that fits your setup<\/h2><p>A suitable bar and achievable repetitions come first. If a band usefully complements your setup, consider the Resistance Band Set. Unsure about space, the bar or band handling? Ask us before ordering.<\/p><div style=\"display:flex;flex-wrap:wrap;justify-content:center;gap:12px\"><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/resistance-band-set-resistance-bands\/\" class=\"ffm-btn ffm-btn-primary\">View Resistance Band Set<\/a> <a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/contact\/\" class=\"ffm-btn\">Ask us about your pull-up setup<\/a><\/div><\/div><div class=\"ffm-author\"><p class=\"ffm-box-label\">About the author<\/p><p>Dominic Bertschin is Head of Marketing at Fitness-Flohmarkt in Liestal. He reads what customers ask and report back after their purchase every day, and writes the guide articles just the way he would have liked to read them himself before placing an order.<\/p><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Fitness-Flohmarkt \u00b7 Ratgeber Den ersten Klimmzug lernen: H\u00e4ngen, Ziehen und sinnvoll steigern Du h\u00e4ngst an der Stange, ziehst \u2013 und kommst kaum vom Fleck? F\u00fcr den ersten Klimmzug brauchst du eine leichtere Version derselben Bewegung und eine Steigerung, die du nachvollziehen kannst. Hier lernst du den Obergriff-Klimmzug mit kontrolliertem Einstieg, Unterst\u00fctzung und langsamem Absenken. Ohne [&hellip;]<\/p>\n","protected":false},"author":17807,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_gspb_post_css":"","footnotes":""},"class_list":["post-9084361","page","type-page","status-publish","hentry"],"blocksy_meta":{"has_hero_section":"disabled","styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":7}},"acf":[],"_links":{"self":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages\/9084361","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/users\/17807"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/comments?post=9084361"}],"version-history":[{"count":4,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages\/9084361\/revisions"}],"predecessor-version":[{"id":9084375,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages\/9084361\/revisions\/9084375"}],"wp:attachment":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/media?parent=9084361"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}