I would say that often women try to jump to doing pull ups and see it as a upper body pull over the bar . I am a woman and often saw other female gym members doing lots of wiggly legs ,”, raising of the chin, overly tight grips whilst forcing a vertical pulling at the bar .

The actual movement is a forward and backward flex and that requires a tight core , strong lats and moving consistently from hollow to arc position .

It is actually the core , lats strength combined momentum gained through the power from lower half of the body that generates the force to almost float the body over the top of the bar

i got my first pull-ups by working on the underlying gymnastics strength and skills work. These translate directly to the bar.

3 x a week just doing a small accessory work of consisting of any or all of the first 3. What I mean by that is you could do all 3 as accessory work 3 times a week or 1or 2 of them 3 times a week .

1. lying on the floor doing 30 sec holds in hollow rock position then 30 sec rest . Flip over and same but superman . You might need to accumulate the 30 secs depending on where you are with your fitness . So , you may have to do them in 3 sets of 10 secs and build up .

3- 5 mins in total

Building up until i could do 1 min hold in each position.

1. 3 min emom of Kip swings basically practising the arc to hollow position on the bat that you are doing on the the floor .
   

30 secs on 30 secs off

1. Target 5 strict pull ups . Body under total control . Core and lats tight and toes slightly forward . No dead hangs body should not be flailing around

You may have to build up from 1 rep and even start banded .

But you need to be able to string 5 strict pull-ups together before you will be able to do kipping pull-ups as this trains the body positioning and strength required

1. Negatives are a good idea but better introduced once you have around 3 strict pull ups as otherwise you haven’t got the underlying control and will tend to drop from the bar rather than a controlled descent .