The CURE for WEAK Pull Ups!

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In this video I talk about the importance of using paused reps to elevate your pull up performance. Paused reps are a powerful tool for improving your pull up technique and strength at the top of the pull up. By improving your strength and mechanics at the top of the pull up, you can improve your performance on weighted and regular unweighted reps. Paused reps give you an opportunity to analyze your position in the top of the pull up, correct it, get stronger there, and reap the benefits across all of your other pulling exercises.

[@Narasthenics]

No bs, no waste of time, no gimmick, no bro science, just straight injections of training wisdom 🔥.

[@Kboges]

Thank you, brother! I appreciate this a lot.

[@adnannagi316]

You are 100% right. Thanks for sharing your observation

[@romisthenics]

It’s the best! I’ve learned so much and my pull-ups have exploded from this content. This video is so good. I have to leave my own comment of my thoughts now lol.

[@Kboges]

Hmm... find something you can do, like a grip variation, width, or position you can train pain free. If that doesnt work, I would get it checked out to see if there is something you can specifically do to prepare it for harder training.@@justadude4826

[@cucuraki5913]

Honetly, favourite body training channel by far

[@GymGarageMan]

Wish this guy was around in the 80s when I started my fitness journey. A true inspiration!!!

[@stephfuller1500]

That's some crazy training on your channel garageman👍

[@carlodefalco7930]

Same info available in the 80’s . Calisthenics, body weight training etc. is nothing new . . Every olympics you would’ve seen gymnasts . Also male ballet dancers .. you were looking at , focusing in the wrong place , things 🤷‍♂️🤷‍♂️

[@Goober009]

@@carlodefalco7930 but the info is much easier and widespread to get

[@BloBlas123]

I was around in the 80s... swimming in a ballsack

[@user-by9lg6tu2z]

GymGarageMan is everywhere 😂

[@eggspanda2475]

im weak at the approach , the bottom , the middle and the top

[@KaransherRandhawa]

I’m weak at all that plus breathing

[@amantinoubliable]

Those clean reps... All the time... You definitely raise the bar Kboges

[@Kboges]

I really appreciate, that my friend. Thank you for the kind words and for the support!

[@erikharrison]

The bar actually stays where it is during pullups. It doesn't raise or lower

[@satisfyinggmoments]

@@erikharrison Very funny!

[@albertsmith9315]

Another neat thing to get strong at the top of the move is isometric holds at the Apex. Use a step or box, get into the final position and step off, using maximum tension to stay fixed at the top for a timed duration. You can do an exaggerated slow negative, rest and repeat. This really improved my pull up top position for regular reps.

[@Kboges]

Absolutely! That is a great suggestion. I think a lot of people miss out on the benefits of dedicated positional work with the pull up. In my opinion, that's what unlocks the movement and elevates it to a true top tier pulling exercise.

[@stank9625]

Unloads better advice in a 3 min video than most "fitness" focused channels manage to produce in a years worth of content. Thanks and best wishes. Keep it up!

[@Kboges]

Wow thank you, stank! That means a lot. I try really hard to keep the content dense and to the point, so it means a lot to hear that I'm succeeding in that. Thank you, my friend!

[@jayn8406]

Weighted pull ups with pause at the top and slowly going down humbled me hard. It's like I was starting from scratch. +1 when it comes to pausing at the top and squeezing your back. Great advice!

[@Kboges]

YES! Paused weighted reps are probably unmatched. Truly awesome.

[@lorcan8484]

too bad my gym doesnt allow dip belts

[@nielssrensen4967]

​@@lorcan8484If they try to ban you, from using your own dipbelt, just tell them to mind their own.. or, squash the membership and find another gym...

[@lululx3760]

@@lorcan8484Do they allow Weighted Vests?

[@Carlos-ng8kg]

​@@lorcan8484A super simple work around is to cross your feet at the ankles and place a dumbbell in between them. You can add a surprising amount of weight like that

[@alexwzhere]

I can do two pullups. That's increased from zero earlier this month lol. This channel makes me excited for life, like calisthenics in general.

[@bkdesignr]

like others have said and myself, you give clear, concise and understandable information. you have a real gift kyle, thank you brother.

[@Kboges]

Dude I really appreciate that. I’ve come to realize I’m exceptionally average in just about every respect,but I’ve worked really hard on my ability to communicate ideas to other average people in a way that’s clear and concise. Hearing that I’m actually accomplishing what I’m attempting to do is simultaneously relieving and an incredible compliment. That truly means a lot. Thank you.

[@jnf2211]

This was a good reminder. I’ve kind of fallen into bad habits with my pull ups lately now that I think about it. Thank you

[@Kboges]

Glad it helped! Do the for a bit and they will pay off.

[@fnaust]

Congratulations for producing clear-cut, straight to the point videos. Short & sharp and very effective.

[@kramkalisthenics]

This is exactly what I needed to hear- thank you! I've been doing a long series of 1-rep-added progressive pull-up workouts (on #24 of 35). I saw these pull workouts as working on the bottom of the movement. But your video made me realize that I fail at the top! Time for a reboot!

[@Kboges]

Yeah, both absolutely have a place. If what you are doing is working great, keep at it. When you stall, start adding these in and doing a little more work at the top. I've been focusing on these for the last year or so, and my ability to grind at top with weighted and unweighted reps has improved SOOO much. I can also keep my mechanics together much better with weighted reps. I recently his a multi set PR of 2 sets of 20 with 22.5 lbs, speed reps, and the strength I had at the top was eye opening.

[@exterz8296]

@@Kboges I'm curious, how often do you do pull ups and can you explain the sessions a little bit?

[@pritamroy9320]

​@@exterz8296he does it regularly....if you go back to his older videos he explained that he workouts 7days/week with a pulling, pushing and leg movement...in his pulling movement he does different variations of pull ups each day.

[@Harsh-lf4bw]

I am grateful to this guy

[@Kboges]

And I'm grateful to have people who enjoy the content. Thank you, brother!

[@pawelkapica5363]

I love how short and on point these are! Thanks

[@antoniograca3681]

its very good to see someone thinking like this, prioritizing mechanics and form instead of ego! Congrats!!

[@michaeltallsman2740]

Perfect timing Mr Boges! I was just about to start my pulling exercises for the day! Thank you for your expertise and wisdom. :)

[@Kboges]

Enjoy your training, Michael!

[@DIVIN3KINGDOM]

THIS IS GENIUS! THANK YOU! K Boges is a Legend!

[@irishmick6709]

I've been slowly moving away from rep counting and am now focusing on quality reps. This version of a pull-up with a few seconds pause at the top has me enthused again. I've also been doing pause press ups, at the top and bottom position. Thanks!

[@Kboges]

Heck yeah! It’s a great way to go and it opens a whole new door of challenge with these basic movements.

[@wasgoodterry]

you’re the 🐐 grateful for the content

[@Kboges]

That means a lot! I'm grateful for the opportunity, the kinds words, and the support. Thank you!

[@thequitoxicthinker]

This man is a gem❤

[@adiljamil605]

Absolute gems from this site. 👏 Sincere thanks & blessings.

[@Kboges]

Thank you so much. You are well, brother!

[@andyryan2945]

Love your channel brother; simple and straight to the point!

[@joshgerra6616]

Straight facts adaptation, consistency and recovery 🙌🧘

[@edge6441]

I've said it before and i'll say it again... This channel is pure gold!!!

[@brucehough492]

This is new information that is very important. Have never thought about it this way. Thanks so much for your education and help.

[@marvaff6878]

Straight in - great info right out the gate. No faffing around. Subscribed 👍

[@Kboges]

I appreciate that very much, Marv. Feel free to reach out if you ever have any questions.

[@adnanmohamed5093]

Thanks, K boges. Wishing you an amazing day! 🙌🏼

[@Kboges]

Thank you, brother. You are too kind. Wishing you the same!

[@jayarelle2666]

You provide a great insight here. Thank you!

[@Kboges]

I appreciate that! Glad it was helpful!

[@hellothere9298]

Short, complete, no bulshit blablabla I love ur content and have always learned new stuff with u instead of trying to find the good informations and tips and the fitness gurur 10/20min long video Also, love the fact that u do only show the movement, nothing else, that is what i was looking for and that is what i got. Keep up the good work. I dont usually comment but damn my dude, it's been a long time since i follow and i needed to tell this !

[@Kboges]

Thank you brother, this means a lot. The kind words are very motivating and I'm so happy to be able to provide some useful and enjoyable content. Thank you for the views and support!

[@whodis799]

Yes Mr. Bogus! I do paused reps and I always make sure to keep myself in both the top and bottom position for a while. The bottom position is also very important as its transition into scapular retraction is such an important move.I feel like a lot of people miss out on a really good start to the actual pull-up. Good video, Sir!

[@Kboges]

Well said! Yeah that bottom position and the transition via scap retraction is key. Paused reps address both top AND bottom!

[@mycompasstv]

Most excellent information... as always.

[@Kboges]

Thank you! That's very kind and much appreciated. Glad to be helpful!

[@gezzapk]

Golden advice 👌

[@mfflorez1960]

Love your content. Focusing on grinding the basics with proper technique. Following your advice has helped me achieve the best form in my life!

[@Kboges]

That's awesome to hear! Keep at it, and it will pay off. Keep me posted on how it goes for you.

[@Cynane27]

Been loving your advice for years K Bogeys.

[@Kboges]

Thank you for sticking around that long, my friend! I appreciate that! 🙏

[@knowledge_ja]

Everytime I learn something new Thanks and have a merry Christmas

[@Kboges]

That is really good to hear! Merry Christmas to you, too!

[@charliecole4855]

Man this is just what I needed, the top of the range of motion is where I definitely struggle the most with pull ups. I am excited to try these!!

[@Kboges]

I’m happy you saw this! I’ve got to tell you you dude, these have been an absolute game changer for me. They are very humbling and can be very frustrating, and observable progress can be slow, but the benefit long term is just wild. I honestly think they are the most important variation for most people because they solidify a technical foundation that’s useful for weighted rep, unweighted reps, and other pulling movements.

[@jejsos1575]

Such a helpful and informative video. A 3 minutes well spent

[@Kboges]

Glad you found it helpful, Jejsos!

[@4000angels]

Another excellent, as always. Thank you.

[@djj3357]

Impeccable form! 💯🔥💪🏾

[@Kboges]

Thank you, djj! I hope all is well, dude!

[@stormcrow3642]

Brilliant as always. Thank you.

[@Kboges]

Thank you, stormcrow! I’m glad you enjoyed.

[@bw6078]

Thanks for this K Boges. I've been working on increasing my pullup #'s for a few months. Just getting over golfers elbow now LOL. I've taken a couple weeks off for rehab and slowly getting back into a modified pullup routine. I think I'll tuck my ego in my back pocket and give this information you just shared a good go. Again, thanks for sharing.

[@yungrut6553]

Great vid man! Love how you focused the visuals on not your face but what we are aiming to achieve. I'd heard pausing at the top was something humans should do and you just pushed that over the edge!

[@JcGainz]

Still at it you’ve been so helpful in my calisthenics journey thanks 👍

[@Kboges]

So happy to hear that! Thank you so much for sharing and for supporting the channel with views and comments. Much appreciated !

[@Robertscored]

Thank you for this tip. 🙏🏽I’m implementing it right away

[@gandalf9499]

Always insightful and helpful. Thank you

[@Kboges]

I'm happy to be helpful, Gandalf! Thanks for the support!

[@s.bhaskar1736]

Great advices Coach !! Thank you so much !

[@Kboges]

Thank you! Glad it was helpful!

[@icecoldyeager9496]

Thanks man, this was actually helpful

[@zs290]

Just completed my 5th day in a row of squats (75 3x25), push ups (54 3x18), pull ups (24 3x8). I was literally thinking about how to improve at the top of the pull up as it's something I've been struggling with and this pops up, perfect timing! Will try from tomorrow

[@Kboges]

Well done on the training! I think investing time into paused reps pays huge dividends later on. The improvement in technique and top position strength is a game changer.

[@goodyeoman4534]

That's really good numbers. But I would suggest not doing 3 sets of equal reps. I'd do the first set at 80-90% max effort, and the same on the 2nd and 3rd sets. So you might end up banging out 10 pull ups, then 7, then 6. Progression is much faster this way. Kind regards.

[@zs290]

@@Kboges Thanks I will try to incorporate it tomorrow and let you know the difference over the coming weeks!

[@zs290]

@@goodyeoman4534 Hoping to add in some sets closer to max effort after a week of training, I will try this method thanks!

[@mohammadsafian9824]

753x25 squats is crazy this guys a menace😨

[@jeremy.mccarter]

Perfect timing for me. Was struggling with rounding shoulders at the top. Cheers mate.

[@Kboges]

This is the perfect fix for that! Enjoy!

[@Strangepete]

Spend some time there = get stronger there = stop struggling there = increase overall performance. Specific pull up advice can even be general life advice.

[@Kboges]

I didn't even think about that, but so true, Pete!

[@franzbernadez3125]

Glad to have clicked this video. Very direct. Thanks.

[@thememelord6510]

Getting better at anything is literally about just chasing that perfect form for every rep. Even if it makes you able to do less reps than usual, it’s only because it’s working your muscles harder and you are getting more stimulus faster, not to mention that the eccentric part of any movement is the main driver of muscle growth. Great vid 💪

[@Kboges]

That is exceptionally well said. I couldn’t agree more.

[@clownworld360]

💯

[@j.m.b5441]

As always, great advice!! Thanks

[@Kboges]

Thank you, jmb. I appreciate it!

[@mr.hoppelelefant2350]

I'm stuck at around 7 clean pull ups + - for 2 years now but i gained 20kg of weight in that time because of inconsistent eating and training. Your videos are a good motivation and information. Thank you

[@Kboges]

Dude that’s pretty solid!!! You basically added 20kg to your pull up and that’s no joke! Well done.

[@mr.hoppelelefant2350]

You answering almost every comment is really lovely.. appreciate it ✌️

[@GameClimber]

Perfect timing! I was reading into paused repetitions to strengthen tendons and ligaments just minutes before this came out!

[@Kboges]

Yeah that's another application. I honestly think they are the single most underrated "variation", or technique, that there is. When I see most people doing pull ups who complain about stalling, or lack of muscle mass, paused reps are almost always a good option because they can fix so many things that go wrong with the pull up.

[@GameClimber]

@@Kboges I think it's a good idea to also incorporate them into dynamic stretching and pushing exercises like dips to not only build strength through range but eliminate risk of injury too.

[@KayElevate]

Great advice! , the slight isometric hold at the top is very important and very easily overlooked, better to focus on the movement rather than banging out sloppy reps just for the sake of the ego

[@Kboges]

100% agreed. The inclusion of the iso is underrated! Such a simple thing to throw in with big benefits.

[@victorof1815]

Makes perfect sense K, time under tension is key 👍🏻

[@Kboges]

Exactly, and you can direct that TUT to the weakest part of the movement, making it stronger 💪

[@mikeb3167]

Great video dude! Thanks for sharing

[@Kboges]

Thank you, Mike! It's my pleasure!

[@agustinasaudade860]

Perfect advice!!!

[@Kboges]

Thanks, brother!

[@jwc-5791]

This is a very good video. Thanks

[@vidarkol]

Straight to the point with quality information! Subbed :)

[@Kboges]

Thank you very much!

[@jimt7851]

Great info. Thank you.

[@xy3364]

A that's how it should be pull ups explained from the day one by every personal coach thanks for video stay healthy stay strong 💪👏👍

[@Kboges]

I agree. It’s a movement that is butchered, a lot. And the truth is pull ups are hard! Done well they are very effective and very challenging.

[@onebighome]

Great tips... Thanks 🙌

[@Kboges]

My pleasure! Thanks!

[@VGLV888]

Great great advice. Will try it immediately.

[@grantshearer228]

love ur channel brother. always such awesome content

[@fahada1921]

Thanks man. Will incorporate this philosophy into my pull ups.

[@Kboges]

Awesome! Keep me posted on your progress, fahada!

[@420yaboi3]

Quick quality videos💪

[@Kboges]

Thank you!

[@kevensilva6343]

GOLD ⭐️ material

[@iker8010]

Great video Kyle. Pause reps yield awesome results. I've also been implementing towel pull ups lately and my grip strength has skyrocketed, definitely recommend it to anyone reading this!

[@Kboges]

That’s awesome! I haven’t done those in years! I did them when I was training Judo. They build grip unlike anything else.

[@michaelwalsh3915]

Thanks for the tip , I'll try it out . 👍

[@malcolmduanetaylor]

Good info.

[@_Avaan_]

Great video

[@Kboges]

Thanks!

[@Avanish0011]

Thank you very much... I will sure improve.

[@tonygaetano3211]

great vid thanks for sharing

[@BurpeeB.]

Such a helpful video

[@Kboges]

Glad it helped, BurpeeB!

[@NisimDoesPowerliftingFitness]

Thank you for another great video. I should give pause reps a try.

[@Sulaco99]

Insane form man. Really impressive Excellent video as usual

[@macioluko9484]

Thank you! Will work on this!

[@Kboges]

Thank you! Enjoy!

[@HwTz1111]

I fukn luv this video … great job dude

[@Kboges]

Thank you, brother. I appreciate that 🙏

[@sunenfun3607]

Good content

[@petricacristiannicolae8460]

Damn I needed this so bad

[@Hade.s]

Fav fitness channel 👏🏻🔥 bro a fitness guru

[@saunamadman9086]

Good info. I'll put it 2 use .

[@anthonymurphy7875]

Great info and thank you,

[@Kboges]

My pleasure! Thank you for watching!

[@daynemin]

I think weakness at the top is a recipe for elbow/tendon issues. Unconsciously flexing the wrist as compensation to upper range pulling strength. Little tendons taking the job of the back muscles. I did this with ring pushups, that range just off the chest was a sticking point. Some slow/pause/partial reps in this area for a few weeks has made the full rom much more balanced and useable. Dial back for a few weeks to benefit for much longer.

[@Kboges]

This is an excellent point. The compensations one might adopt to make up for the lack of pulling strength can absolutely lead to tendinitis exactly like you have explained. I’ve seen that many times as well. Excellent addition !

[@WhiteLotusMan]

For me it was rounding my upper spine to “get higher” and it’s caused a lot of shoulder issues. Having to treat pull ups like I’m a beginner again to fix it.

[@chris_bern]

The way you explain things is so clear and straight forward, really hepls me understand and remember the information. Thank you

[@Kboges]

I appreciate that! I’m so happy the content has been helpful! Thanks for the kind feedback!

[@mifster83]

I thought I was good at pullups until I did what ur doing and now I worked up to 3 sets with 6 reps

[@faizamin7461]

Nice tip....surely gonna try it

[@Kboges]

Enjoy!

[@zachgoestoeuro]

Thank you for this

[@fhatsk8er]

What’s your opinion/ what science do you know about slowing a rep down, like purposefully taking longer to get chin over bar (keeping proper form)? Is that also effective like holding a contracted position, or is it better to do a regular speed rep and hold?

[@kurtl6979]

hmm..time under tension..I will give them a try...great! thank you!!

[@divinius_infinitum]

This is the only fitness advice I can watch without feeling stressed out or bothered afterwards. Most practical and sound advice, most efficiently delivered in a relaxing time frame. Thank you.

[@Kboges]

Wow dude, thank you for that. I’m happy to hear the content resonates with you. I know it’s not for everyone, and that’s cool, but I’m glad it connects with some people!

[@brucehelppie6119]

good information, kyle. my pullups are weak, these could help me.

[@lukasprien4338]

Absolutly perfect video

[@Kboges]

I appreciate that, Lukas!

[@Plug042]

We love you

[@Kboges]

I love you guys right back, brother! 🙏

[@uno3863]

That christmas tree is goals 👌🏾💯💯

[@yousefhussain9184]

Thank you bro

[@Kboges]

It’s my pleasure! Thanks for the views!

[@IPGI]

I will give it a try!

[@Kboges]

Enjoy, and let me know how they go. Give them some time to do their thing.

[@ouuwee7]

Thanks. I have always struggled with doing non-assisted pullups despite having decent deadlift/back exercises numbers for my bodyweight. I will start using your method although I'll probably do a slow negative since I'm weak at pullups.