Why Are Pull-Ups So Hard for Women? Female Anatomy, Strength & Upper-Body Training

Standard pull-up coaching often prescribes hands shoulder-width apart. However, Stacy Sims explains that women's center of gravity is lower (near the belly button) and their shoulder girdle width differs, making the standard grip less efficient. By going wider, women can shift the load to the lats, which are stronger and better positioned for the movement. This simple adjustment can make pull-ups more achievable.

Stacy recommends incorporating eccentric work by jumping to the top of the pull-up position and lowering as slowly as possible. This method is particularly effective for women because it addresses the strength deficit without requiring a full pull-up initially. Additionally, she notes that this eccentric and isometric strength carries over to wall balls, where the athlete must catch the ball and momentarily hold it before the next throw. Thus, this protocol serves dual purposes.

Stacy explains that the wall ball movement involves catching the ball and holding it momentarily before the next throw. If an athlete is weak in that isometric hold, the shoulders fatigue quickly. Eccentric work, such as slowly lowering a medicine ball from the catch position, can improve this. This protocol is especially beneficial for women, who may have less upper body strength but can leverage endurance and isometric training to perform high-rep sets.

Stacy Sims explains that women's center of gravity is lower, around the belly button, compared to men's which is mid-chest. This means women have to pull more of their body weight upward. Additionally, women's shoulder girdle width affects leverage. Standard pull-up instruction often places hands shoulder-width apart, but for women, a wider grip allows better lat activation rather than relying on smaller shoulder muscles. This anatomical insight suggests that women should adjust grip width to improve pull-up performance.

Stacy recommends eccentric training for women aiming to improve pull-ups: jumping up to the bar and lowering slowly. This builds strength in the lengthening phase, which is crucial for pull-ups. She also notes that the same eccentric and isometric strength transfers to wall balls, where catching the ball involves an isometric hold before the throw. Thus, eccentric work not only helps achieve pull-ups but also makes wall balls less shoulder-dominant and more manageable.

Stacy points out that women have a higher proportion of type I (oxidative) muscle fibers from birth, giving them greater endurance. In events like Hyrox competitions where movements become longer, women's endurance allows them to maintain performance while men may fatigue faster. This explains why many elite female athletes can perform 100 wall balls unbroken, whereas men struggle more. The heavy strength elements placed early in a workout benefit women because they can potentiate and then rely on endurance later.