Pull-ups are one of the best bodyweight upper-body exercises a hockey player can use. They challenge the upper back, arms, grip, and trunk while teaching the athlete to control their own bodyweight. However, bodyweight is not always enough forever. Once a player can perform a high number of quality bodyweight pull-ups, continuing to add repetitions turns the movement into more of an endurance exercise. Endurance matters, although, if the goal is to build more absolute upper-body strength, the player eventually needs to make the pull-up harder.
That is where weighted pull-ups come in.
Why This Matters for Hockey
Hockey players need a strong upper body for more than looking athletic in the gym. A stronger upper body can support shot power and overall physicality. When a player shoots, battles for position, protects the puck, or absorbs contact, they need to be able to produce and control force through the upper body. Pull-ups are a strong option because they require the athlete to move their entire body through space. Adding external load allows the player to continue building strength once regular bodyweight pull-ups are no longer challenging enough. The important distinction is this: a pull-up can train endurance or strength depending on how it is programmed. If the athlete is doing too many repetitions, bodyweight has likely become too easy for a strength-focused goal.
When It Is Time to Add Weight
This is not about rushing to load pull-ups. A player needs to own the bodyweight version first. The video identifies added weight as the next step when an athlete is doing too many bodyweight reps and is looking to build strength. For absolute strength, the focus should be on a lower rep range, generally under six repetitions. That lower rep target gives the player a reason to add resistance instead of simply chasing more and more bodyweight reps. A standard dip belt and chain can be used to attach weight plates. If the gym does not have that equipment, the video shows another option: use a thick green or orange band with a dumbbell. Loop the band around the dumbbell, place it around the waist like a belt, and make sure the setup is secure before performing the movement. The load in the video is 25 pounds. That is an example, not a universal starting point. The right amount of weight is the amount that makes the exercise more challenging while the player can still own every repetition.
Exercise Breakdown: Weighted Pull-Up
Set Up
1. Add the weight using a dip belt and chain, or the band-and-dumbbell setup shown in the video.
2. Secure the load before getting on the bar.
3. Take a strong grip on the pull-up bar.
4. Start from a full hang.
The weight should make the pull-up harder, not change the standard of the movement.
Execute the Rep
From the full hang, pull the body up until the chin clears the bar. Then lower back down slowly and return to a full hang before starting the next repetition.
Each rep should include:
• A strong grip on the bar.
• A full hang at the bottom.
• Chin over the bar at the top.
• A slow, controlled lowering phase.
• The same complete range of motion on every rep.
Key Coaching Points
The biggest mistake athletes make when adding load is letting the quality of the pull-up drop as soon as it gets harder.
Do not shortchange the rep with half range of motion. If a player cannot get to a full hang at the bottom and chin over the bar at the top, the load is not serving its purpose.
Focus on these points:
• Keep the grip strong throughout the set.
• Start every rep from a full hang.
• Pull all the way until the chin is over the bar.
• Lower under control instead of dropping quickly.
• Do not use half reps to make the added load look easier.
• Keep strength work separate from endurance work when the goal is building absolute strength.
Programming and Application
Weighted pull-ups are a strength progression, not a replacement for bodyweight pull-ups or upper-body endurance work. Use them once bodyweight pull-ups are no longer challenging enough for a strength-focused set. Keep the rep target under six, as discussed in the video, and prioritize full range and control over simply adding more weight. The player should not pick a load based on what another athlete is using. The 25-pound example in the video may be appropriate for one athlete and completely inappropriate for another. The athlete needs to earn the load with clean bodyweight pull-ups and maintain the same technical standard once resistance is added. For younger players, the first priority is still mastering the bodyweight pull-up. The progression only makes sense when the athlete can demonstrate consistent full hangs, chin-over-bar reps, and control on the way down.
Final Thoughts
Pull-ups do not stop being valuable once a player gets good at them. They simply need a new challenge. If a player is doing too many bodyweight reps and wants to continue building strength, added load is a practical next step. Keep the repetitions low, stay honest with the range of motion, and make every rep count. Strong upper-body training can help a hockey player build the force and physicality that carry over to a better shot and a more complete game.
About the Author
Travis Martell is the founder and head coach of Martell Elite Fitness, specializing in off-ice development for hockey players.
🌐 Website: MartellEliteFitness.com
📲 Follow on Instagram: @martell.elite.fitness
📺 YouTube: YouTube.com/MartellEliteFitness
📲 Follow on Instagram: @martell.elite.fitness
📺 YouTube: YouTube.com/MartellEliteFitness
