The Pull Up: UNLOCKED- How To Get Your First Pull Up

THE TRAINING COURSE- www.kboges.com...
THE NUTRITION COURSE- www.kboges.com...
MAILING LIST- www.kboges.com...
PROGRAMS/CONSULTATIONS- www.kboges.com/
JOIN THE COMMUNITY- community.kboges.com
INSTAGRAM- www.instagram....
In this video, I briefly discuss the problem with the most common approach to achieving that first pull up. Most people will tell you to perform isometrics and negatives, but this is an inefficient and potentially risky strategy to achieve a movement that is primarily limited by body composition. Instead of trying to develop strength from undeveloped muscle mass, focus on productively building your pulling musculature with the ring row. As for programming, check out "The Pull Up: Unlocked", a free program on my website that will tell you HOW to use the ring row to achieve your first pull up. And finally, if you are carrying a little extra body fat, start trying to lean out, because every pound lost is one less pound you have to lift!

[@chasehatton3691]

Always practical yet sincere advice from K Boges. Follow his plan and good things will happen. For me, years of lazy pullups done incorrectly and for reps made me hate pullups in my routine. Now, embracing the challenge to do pullups correctly and focused on form rather than reps has unlocked potential in my upper body in particular back never before thought possible. Also, some minor aches in my back area have now been alleviated by full back stretches incorporated in the pullup.

[@Kboges]

So happy to hear this, Chase. Thank you for the kind words and for sharing your positive experience. Keep at it, brother. 🙏

[@brazy8427]

It’s uncanny how KBoges can pack so much high quality info in 2-3 minutes. Thanks for the great content!

[@Kboges]

Thank you, Brazy!🙏

[@carlbruhn1772]

If he was the President of the US, he could give a state of the union address speech in 8 minutes.

[@carlbruhn1772]

@@user-ln8bj4ze4c FJB could talk for an hour and say absolutely nothing.

[@rhymer2k]

Agreed. Just started watching and for someone with a busy lifestyle (or anyone really) it's perfect. No BS just pure distilled info!

[@rovhalt6650]

I went from being able to do 0 pullups to 10 full body pullups in 3 months. I never thought it would go that fast.

[@Kboges]

Well done!!!

[@azn_1050]

How did you achieve that? By doing what K boges said in this video?

[@Lord-Skeletor]

@@azn_1050 By working at it my man, just begin and progress will come, you're already looking in the right places for the info.

[@salazam]

@@azn_1050meth

[@JHallOnline]

I can do pullups and I still watched this video. That's how good Kyle's content is.

[@Kboges]

Thank you, brother! Always great to hear from you 🙏

[@SaturnoMovement]

Do your rows!! Great explanation mate. Underrated advice for most beginners. -Gabo

[@Kboges]

Thank you, brother! 🙏 I aways appreciate your feedback!💪💪

[@monocyte2210]

Yo Gabo , hope you and kboges do a collab soon

[@PB22559]

The best advice for beginners is to practise pull ups with a thick resistance band. No need to do isometrics and negatives without it, which was the comparison given in the video.

[@excalibro8365]

@@PB22559 The problem with a resistance band is that it'll mostly help you halfway through the pull up motion.

[@PB22559]

@@excalibro8365 A thick resistance band will help you even at the highest range of motion but I know what you're trying to say. You can also do pull ups using the ground as support. Rows are a great exercise but don't specifically prepare you for pull ups. Pull ups recruit more upper traps, levator scapula and shoulder stabilisers.

[@ft.the_equinox]

One of the best calisthenics channel ever!

[@Kboges]

Thank you, Ralph!

[@iJuanGutierrez]

Indeed it is

[@yashsxna4322]

For real!

[@frog6054]

It's the BEST calisthenics channel for me.

[@dayytube]

💯 With a lot of factual evidence that benifits the viewers.

[@forestlittke4649]

My vacuum is really starting to take shape ... 18 months into keto. Bro. thanks for your positive feedback and THANKS for keeping the videos so nice and short and PACKED!

[@Kboges]

My pleasure Forest! Keep it up, brother! Thank you for the support!

[@jatinshilen]

This is the best and the most simple advice on this topic. This is exactly how I learnt pull ups, none of the negatives and active hangs were working for me.

[@Kboges]

Glad it connected with you, Jatin!

[@jimkujur925]

Bro could you expand it even more? And, meddle is a great album!

[@jatinshilen]

@@jimkujur925 Initially I was trying scapula pulls and bar negatives. I tried for a month or two but still could not do a pull up, later I bought rings and started doing rows and they helped me develop the right mind muscle connection and strenghtened my entire pull chain. When I became capable of doing them horizontally my pull ups unlocked. The transfer is direct.

[@LeeDowningKeat]

Completely agree, I always promote the inverted row first and then changing the angle of the body to mimic the pull up as you get stronger, working towards the jack knife pull up. Losing weight is a massive addition to unlocking as your bodyweight is the resistance, reduce that and it will be become easier . Would love to set up a livestream with you and hopefully discuss more ideas like this

[@Kboges]

100%!

[@lislearnitalianwithsongs]

Always great content. Even though I’m well past my first pull-up, but nowhere near YOUR pull-up capacity, I found this video enjoyable and interesting as usual. And I’m going to perform pull-ups AND ring rows right now! Grazie!

[@Kboges]

Ah I appreciate that! Prego, il mio amico!

[@kurtk.6751]

Just found this channel last week, and I'm so happy I did. Just spent the last couple of months using trx straps and loved them so much. I used to always want to lift heavyweight, but at 42 and being a single dad i just want to be lean and muscular. Also my son is about to turn 11 and these exercises we can do together with a low risk of injury.

[@Kboges]

Kurt! So good to hear this. I'm happy that the content resonated wit you and you can share the training experience with your son. As a kid, training with my dad was HUGE for me. He didn't know anything about training, but his willingness to lift with me was really special. It's difficult to overstate how much of a positive impact that can make. Keep it up, don't hesitate to reach out if you ever have any questions! I hope you and your son enjoy the training 🙏

[@12jmlnv7]

I went from 2 pullups max to twelve within a few month. Didn't do isolation exercises. Tried them but they were just as daunting and awkward as trying to knock out pullups. For me, I lost weight, did dips, and did as many pullups as I could. So if I was only good for 3 sets of 1 to 2 reps, That's all I did. Even if I couldn't get my chin up all the way over the bar.That's what I did. As my body composition got better and pullups got easier, I focused on good form in which I used my core. legs straight and slightly forward with feet flexing forward.At this point, I'm able to get my chin above the bar.I would do 15 sets of 2. over time 10 sets of 3. over some more time 10 sets of 4 plus a weight vest. When I'm at work and I see something to do a pullup from, I do them then as well. There is a bar park down the street from where I live.I go there to do them even on some days I just knock out a few. It would definitely help to do specific exercises that would assist pullups but all that extra stuff really isn't all that necessary. Just lose weight and focus on form and build up over time. Work on that core too because it plays a huge role as well. If your're doing it right, you won't see or feel it as you using your forearms. Most of it is other muscles.Sometimes I would kneel down and pull down on resistance bands with my elbows just to imagine my lats and other muscles being activated.

[@edricjordan7093]

Lifesaver!! My goal has been to be able to do pullups...I've never...ever been able to do them. This helps.

[@Kboges]

This will help!

[@christosstergiopoulos5060]

3 months into push pull leg everyday and I feel a beast and have motivation every single day to do my workout. Thank you. Greetings from Greece

[@Kboges]

So good to hear, Christos! Thanks you!

[@NoBite2]

Last week I lowered my rings a third time. I am now real close to the ground with my back. So, today, just for grins I attempted a pull-up. I got THREE excellent form pull-ups! This is astonishing to me. Yes! I turn 69 the end of this month and pull-ups have always been a real problem for me.

[@vin9430]

inspiring words! Keep pushing and goodluck with your training

[@shobarsch]

Wonderful! May I ask you how long you've been at it? How often did you manage to lower the rings?

[@NoBite2]

@@shobarsch When I wrote this I had been doing the weekly routine two months and lowered the rings three times. Of course, it’s all relative to where you decide to start with the ring height. Now, I must tell you that two weeks later from this posting I tweaked a tendon in my right elbow and am taking time away from the program. In an attempt to squeeze out one more rep, I engaged my arms too much instead of concentrating on lats only. This silly mistake will set me back awhile.

[@shobarsch]

@@NoBite2 Thank you very much for replying. Get well soon!

[@NoBite2]

@@shobarsch You are welcome! Good luck!

[@NikVilluri]

Loved the software analogy 👏🏼 I’ve set myself a goal to achieve the pull up, will give the program a try. Thank you for the great content 🙌🏼

[@Kboges]

Thank you! Glad it resonated with you! Good luck on your training and keep me posted.

[@armageddovig]

K Boges has abs in his lower back. Crazy. Oh, not to mention the great content he can put out in a 5 min video.

[@cristobalbecerril1427]

Followed your guideline for doubling max pull-ups from a previous video, it is absolutely legit. Thanks for sharing all of this and allowing us to tap into our inner ape energy haha! Peace and prosperity, A fellow human.

[@Kboges]

HAHA I love it! Thank you for sharing! It's my pleasure 🙏💪

[@ALI-nt4mq]

It took me an entire month to do my first pull up, but that feeling when i finally did it was unmatched.

[@Kboges]

Well done! That's pretty quick and a testament to you not trying to rush the process, and there is the irony... a lot of people pursue it so aggressively they end up getting hurt and not getting to the goal.

[@chrisolson84]

Found this channel and got my rings back in December, and even though I haven't been as consistent lately I still managed to go from 0 to 4 reps of pull ups. Seeing this motivates me to get back on the grind! o7

[@Kboges]

Well done! Keep at it!

[@pasqualestrazzullo9366]

I swear this is one of my favorite channels since I discovered it through a video of Minus The Gym about minimalistic workouts. I always struggled to manage time and schedules, so Kyle's approach is what I was searching for a long time. (Sorry for my english)

[@electricant55]

This is exactly what I'm doing in the gym, building muscles and strength with lat pulldowns, bent over rows, assisted pullups etc while trying to lose weight through diet and walking. The only assistance bands that can get me to do a single pullup are so thick I can't even stretch them by myself and I can only hang from the bar for about 10 seconds (couldn't do even 1 second at first), yet everyone is saying you should focus on training the pullup through negatives like the exercise itself is a more important goal than the strength itself. Fantastic video.

[@piotrz6872]

Just downloaded "The Pull Up: Unlocked" and will give it a try. I like it being so compact and direct. Thank You!

[@Kboges]

Enjoy, Piotr!

[@NoBite2]

OK, today I performed Day 3 of The Pull Up: Unlocked. Just wanted to comment that this got my attention! Good workout! Looking forward to next week and seeing if I can improve on this past week.

[@Kboges]

Awesome, John! Keep at it dude. Stick to it and it will get you way stronger. Keep your diet point and you will be getting pull ups in no time.

[@NoBite2]

@@Kboges Thank you. I’m following a strict No Sugar, No Grains diet. Doing well on that end. Looking forward to pull-ups.

[@winstar149]

I really appreciate your content! I've gone from repping 5 back in January to repping 5 weighted with a 45 plate and 12 unweighted.

[@Kboges]

Well done, Winstar! Keep it up!

[@rasheemthebestfirstone3274]

Well that was to the point n concise

[@rasheemthebestfirstone3274]

Great

[@Kboges]

Thank you!

[@nkenrock7682]

Hope can you make a program to increase the push up Kyle, really appreciate what you've done for the community, man. Alway supporting you

[@Kboges]

Thank you very much!🙏 You can technically use any of the pull up programs for the push up! For this one, you can follow the same process, just elevate your hands until you perform a variation at the intensity prescribed in the program on the site. It will work!

[@Peacemaker8D]

In college I was about 180-190 lbs, started on pull-up training through negatives and isometrics. I was too impatient to do progressive loading on the assist and thought there was no better way for my body to learn how to carry my weight than just doing it. Took me 6months to get my first pull-up haha. My weight was still 180, as I didn’t really diet and ate like crap. I was able to get to 4 pull-ups before I graduated and stopped going to the gym (oops). Now im 220 lbs( I’d like to blame COVID, but I honestly got really into cooking good food and playing games with friends) and I thank the lord that I still manage 1-2 pull-ups per set now that I am getting back into the swing of things. I’ll try the rows and hopefully save myself a few months this time before hitting 5 pull-ups lol

[@jonatanolsen37]

Ive helped alot of people getting the first pullup by using bands. When they can get a certain number of reps with one band, they move to a lighter one. Pullups are also great when you are trying to lose weight, you get "stronger" the more you lose, it can be very motivating.

[@Kboges]

Yes! That's a great way ti go for sure.

[@danieli2632]

I couldn't do a single pull up and only 1 chin up and after trying this plan not even 2 weeks passed and already can do 3 pull ups and 5 chin ups(not the best form and doing everything without rings), so definitely try this out.

[@Kboges]

Good work! You are going to like this program. it's solid. Keep me posted on how it goes!

[@timharmoni1846]

Thanks. As always, excellent content with a free program thrown in. Hugely appreciated.

[@Kboges]

No problem, Tim! Enjoy!

[@tw4898]

Lol before this video I got an advert for a fitness app talking about how to get your first pull up. They said start with isometrics and negatives. Made me chuckle when I finally got to your video content.

[@Kboges]

Hahahah that’s too funny

[@geoffball9547]

Thanks for another informative video. I think you finally put to rest the beer drinking weekend warrior hacking the pull-up!

[@Kboges]

HAHAHA! Right on, Geoff! Thanks for the support!

[@mikat7506]

Hey I would say you are amazing person, for I do not know you but you do help me and others and I am greateful for what you do.

[@Kboges]

Thank you, Mika!

[@Codo-SauseSchritt]

I have to thank you Kyle. For a long time I worked with negatives or bands to increase my pullup capacity. But, my breakthrough was to do pullups without failure several times per day. Now I am at 5×11 pullups (+ 5×20 pushups + 5×100 squads). I Also do 2× hiit per week and cycling on weekends. I have never been in better shape. And this fits perefectly to my busy schedule

[@Kboges]

This is awesome! Well done and keep at it!

[@SteveW67]

I can’t do 1 pull up, now I know why I do negatives and my body composition is not ideal ! Thanks Kyle, I’m both miserable and enlightened. 😎👍.

[@Kboges]

No worries, Steve. Just get going on the ring rows and you will get there.

[@SteveW67]

@@Kboges thanks Kyle for your reply, I’ll persevere and one day maybe I’ll get there.

[@phantomlox7752]

Thanks for uploading brother, it is always much appreciated

[@Kboges]

My pleasure. Thank you for supporting!🙏

[@kevinwaters5872]

I can give beginners the real secret. Make sure you keep both legs TOGETHER. Don’t ask why right now , just remember to do it. You will be glad.

[@Kboges]

Great tip!

[@kristi94]

I got me a pair of rings specifically to start doing the rows! I have been doing them with a bed sheet wrapped around the bar but its uncomfortable for my hands so i decided rings will be a great investment in the long run. The pull up bar is nice but i can only use it for scapular pullups and leg raises,at least for now. I struggle to stay consistent when it comes to exercising but I decided I need to start moving, especially after I got diagnosed with MS. I aim for mobility,strength and a body that can function well without feeling like ill pass out after climbing a couple flights of stairs 😅 Your simplistic way of explaining things is helping me avoid cognitive overload and have energy and motivation to train! Thank you 🙏🏻

[@_Alexz]

Thank you so much for every single amazing video you put out

[@Kboges]

Z, it's a pleasure. Thanks so much for the kind words!

[@Mathstrade]

Thanks for all the superb content you're the only Fitness channel I subscribe to now

[@Kboges]

Wow thank you! That’s a very kind compliment!🙏

[@Mathstrade]

@@Kboges I just love your no BS no frills approach I shattered my shoulder blade many years ago and your channel has helped me inject strength where there hasnt been for a long time , have a great weekend KB

[@rubiccube8953]

Just found this and add independently come to the same conclusion. At 65years old , 105 kg trying to pull-ups again. Was very slowly but painfully improving on negative pull-ups. Just decided to go via volume route 5 sets of 10 rows and 1 set scapular pull-ups 3 times a week until my weight is 90 kg.

[@akshaydhamale6321]

My only problem: Weight Loss Plateau, my weight got stuck after losing close to 13 kgs and i still have to lose 23kgs to reach my Ideal Weight with BMI under 23. I have read a lot about plateau and watched many videos, nothing seems to work. You are helping everyone by replying, Please make a dedicated video on Weight loss plateau and actual steps to overcome it. Some doctors suggest normally we experience 2-3 plateaus until we reach our ideal weight, forget 2-3 i am currently struggling with just 1 plateau. (My workout is 4000 jump Rope in under 40 mins Cardio, 15 full pushups and 135 knee pushups as it's difficult, 15 Squats and walking for 2-3kms) my lifestyle is sedentary, preparing for examination. My dream target body is i want to be able to do Atleast 50 Consecutive PULLUPS (Can't do a single currently) 150 PUSHUPS 150 SQUATS and should weigh 68kgs. Currently i weigh 91.5 kg. I AM SO FRUSTRATED WITH WEIGHT LOSS PLATEAU. HELP. Am i working out too much or too less ? I feel exhausted just by above workouts.

[@akshaydhamale6321]

Hello, please answer.

[@pepep__5460]

Hey man! Love your videos, been following since the beginning. You've been the inspiration to start my fitness journey in 2020/2021, and you've been the inspiration to get back to the journey after injuries and health issues. I started coming back to training about one and a half months ago and i was wondering, how do i integrate this program with other kinds of exercises? Wouldnt training 3 times a week only with ring rows, like this program says, mean leaving behind legs and especially push training? Than you for inspiring me everyday, hope to get as jacked as you some day. Much love from italy

[@schnitzel9715]

Good quality information with no BS. I can only do 5-6 pullups on rings and I def. feel like I need to strengthen my foundation first before attempting to do actual ring pullups

[@JavaughnJPorter]

This channel has so much quality

[@Kboges]

Thanks, Blueface!

[@hectorlima]

Thank you very much for this content, very useful advice. I'm one of those followers who have a hard time with pullups. I'll check the free program for sure.

[@Kboges]

Enjoy, Hector!

[@virgilmarian3466]

Thank You Kyle for for the simple explained program. I like the effortless pull form You do . They are amazing.

[@Kboges]

Thanks, Virgil!🙏

[@butsirrr]

I was able to go from not being able to move an inch upwards from a dead hang to being able to do 3/4 of a pull up after doing assisted resistance band pull ups. I will be implementing ring rows after this. Thanks so much. The analogy of the bench press example was very enlightening. Increasing my core strength through planks also helped me with gaining pull up strength for some reason. Cheers Mr. Boges.

[@Kboges]

Hey But Sir,! You can run the cycle with assisted pull ups as well. Either way.

[@butsirrr]

@@Kboges I'm kind of plateaued on the assisted band pull ups so I set up my pull up rings and will work on these for now. My rowing power is weak for sure. Thanks

[@Kboges]

@@butsirrr Perfect. Give it a shot with the rings.💪💪

[@hm6448]

Was just searching Google for this after I couldn’t see it in your plans. Thank Kyle u ledge

[@Kboges]

Glad you found it HM. Thank you!

[@williammorgan3179]

Another phenomenal video. Thank you for so much quality content.

[@jeankelly5859]

That makes so sense 😊..Thanks!I'm working on my pull exercises now have a ways to..but I have been using a broom stick between a stable base..its all I have to work with at the moment.. I do a push/pull/leg split..but I just injured my foot badly doing jump rope for cardio 🙄😏😢..no more jumping for me!!!I'm lucky I didn't break my Ankle! So glad you said walking😊

[@Kboges]

Hey Jean! Sorry to hear about your injury. Just stick with this, recover, and you will get the pull ups!

[@bigsmoke4]

I just kept trying to do pull ups until I got it, I think it took me about a week. Same with the push up I just kept trying to do it and I got it. Newbie gains are unreal

[@Kboges]

Well done!

[@owenwright4927]

I’m just doing chin-ups to develop my back and arms along the way which simultaneously improve my pulling ability to develop into a pull-up

[@Kboges]

Heck yeah! Can't go wrong with that.

[@CSBIBLE21]

omg this is exactly the vídeo i wanted from you, thank you thank you thank you

[@Kboges]

Awesome! Glad it you found it!

[@nutthrower4415]

Ok, down loaded your free pull-up training Thanks for your continued effort to help us

[@Kboges]

My pleasure!

[@lolgang908]

Perfect timing. i was struggling with pull-ups and I am , as always this helped a lot so thanks

[@Kboges]

Good to hear!

[@Beaudreams]

Man's back looking like Baki Hanma over here 🔥

[@Kboges]

HAHA thank you! Awesome compliment 🙏

[@Beaudreams]

@@Kboges np man keep up the grind 💪

[@Kboges]

@@Beaudreams Will do, bro. You too!

[@gabrieltisserantdealmeidag3791]

Cara, você vai ter que traduzir esse aqui, mas MEU DEUS COMO SEU CONTEÚDO É ABSOLUTAMENTE FORA DE SÉRIE. simplesmente o melhor que encontrei até hoje. Abraços direto do Brasil !

[@earldoan1113]

Thanks for this clarifying video. If I had known this 6 months ago I could be doing reps now instead of struggling to get my chin over the bar.

[@Kboges]

No worries! Just start now!

[@mauryan1214]

Top quality content; considering the amount of time we spend. Waiting for more pull-up videos

[@rahulshendre7089]

Finally a video on rings, please make more !!

[@Kboges]

Thank, Rahul! Will do.

[@rahulshendre7089]

@@Kboges thanks man

[@42neddy]

thanks for your work man been fixing my pull up after falling into a habit of rounded shoulders for years so its back to square one. nothing but rows!

[@Kboges]

Yeah this is common. The row is the PERFECT exercise to fix this.

[@doronuzan]

gold i love the example with the bench press

[@Kboges]

Thanks, doron! A lot of people don't think of calisthenics like traditional resistance training, but there is no reason why we can't approach them as such!

[@1minutecomicswalahollywood648]

It was helpful, Thanks.

[@Kboges]

Good to hear!🙏

[@jiyomato7612]

Thank u so much K boges! I've been waiting for this kind of video from you

[@Kboges]

My pleasure! Enjoy!

[@AdamScottfit]

Great advice. You need the supporting musculature to be able to pull yourself up!

[@Kboges]

That's exactyl it!

[@poopmgee100]

I Thought my pull ups were good but I started to get shoulder impingement from rounding at failure. It was a real gut check and now I’m trying to correct my form.

[@Kboges]

It's common, DDJ! Just refine it and you will be happy you did. it will pay off.

[@JohnWilliamsTheBeardedWelshman]

Thank you for this. I appreciate your help.

[@Kboges]

My pleasure, John!

[@JohnWilliamsTheBeardedWelshman]

@@Kboges I made a request and you came through. I’ll let you know how I progress

[@Kboges]

@@JohnWilliamsTheBeardedWelshman Looking forward to it, John!

[@JohnWilliamsTheBeardedWelshman]

@@Kboges I’ve sent request to join your community today and have downloaded the community app.

[@animeondemand8810]

This was the way which I could unlock my pull up ;)

[@Kboges]

💪💪

[@showtimepop7255]

This dude is the real deal!🔥

[@Kboges]

Thank you, Showtime!

[@ThatBaldBrownDoctor]

great advice... as always!

[@Kboges]

Thank, BAR!🙏

[@marcuslinde8846]

Thank you very much Kyle! I've searched for this exactly. My natural follow up question is then about diet. I've watched all your videos, and in some of them you briefly discuss this topic. Is it possible to go more into depth with this? Maybe talk about which meals you typically eat, to get some inspiration.

[@Kboges]

Hey Marcus! It's pretty simple. I practice time restricted feeding (Intermittent fasting) as a way to manage overall calories and hunger, center my meals around protein, and get the rest of my calories from whole food sources. It really is that basic. Shoot me an email if you have any more questions- just put in the subject "diet question from KZbin comment".

[@shootinglaser]

Great quick vid, brother!! Personally, the number #1 key for me was simple weight loss. I was stronger @ 180lb., but couldn't do more then 5-10 clean pull ups. Once I got down to 155-160, I could do several sets & was technically weaker (less weight lifting)

[@LuYorriqueño]

Hey Kyle, great video as always. Would you consider making a video on the big 3 push, pull and legs exercises and their progressions/variations from beginner to advanced? I have been following your training template for the past few weeks and I’ve been making more progress in the short time I’ve changed to working out daily than in the years I’ve spent training a couple times a week. Also, could you add links to the literature you’ve referenced in older videos? I definitely would like to read up on the material you base your training on.

[@Kboges]

Hey Luis! It's definitely on the list. I have a ton of references in the course. As soon as I'm done I want to work to make them available in some way on this channel. Still figuring out how I'm going to do that.

[@jeankelly5859]

That would be Great!!!

[@LuYorriqueño]

@@Kboges sweet I’ll definitely take a look on the website. Thanks!

[@MagusKali]

Something that helped me transition from chin ups to pull ups was pulling from the outer three fingers more (middle, ring, and pinky). It really helped me to focus on pulling with the lats rather than arms.

[@Kboges]

Great suggestion!

[@ninadsbhatt100]

Thank you. I am also struggling to do a pull-up. I really think losing weight might help me.

[@jonrwert]

I would just add that rotating the forearms to palms up at the end of a ring row is icing on the cake. I suppose that would slightly favor helping with chin-ups or neutral grip more than for pull-ups, though some say that helps increase full range of motion for the lats and it feels to me like I can squeeze my arms back slightly farther with the supinated grip at the end

[@UncleDanBand64]

Good advice sir💪

[@Kboges]

🙏

[@moamed2006]

I struggled with this but after about 7-8 months of building up a foundation of strength and muscle through barbell rows, assisted pull ups on a machine, neutral grip pullups and dead hangs to get used to the weight of your body for a pullup I unlocked them, but now the real challenge is to maintain retracted scapula for reps and pull to the chest rather than just chin over the bar. The easiest way though is to definitely decrease your bodyfat or bodyweight.

[@lionelroudoudou]

Your movements are so clean 👍

[@Kboges]

Thanks, Lionel!🙏

[@1789Bastille]

this has a high information density. just like your food should have a hight nutrition density. youtubers who steel 20 minutes of your life not getting to the point and rambeling on is the biggest problem of the youtube.

[@Kboges]

Thanks! I love the comparison! That's exactly what I'm going for 🙏

[@ArtificalHistoryI]

funny I been doing body weight elevated feet rows for 4 months, im now getting pull-up bar in 2-3 days I probably built enough strength to do it easly

[@Kboges]

Yeah the row is the best way to go about it. I’m not a big fan of the isometrics and negatives approach. Build the foundation with the row!💪💪

[@kurtkrienke2956]

Thanks for the free program and the advice in this video! What are your thoughts on implementing work with a cable pulley? I have access to one and the obvious advantage to my eye is the ability to load gradually and the duplication of the vertical pulling pattern. The disadvantage I fear is probably the lessened demands on the core.

[@donquixote1066]

Just did my first pull up recently. It wasn't as big a deal as I thought it would be because I had to do like a million negatives first. What excited me more was that my chin ups went from 2 to 5 because I didn't expect it. It was fun, suddenly realising that I could do more chin ups now.

[@Kboges]

Well done!

[@donquixote1066]

@@Kboges Thanks man! I am so glad I found your channel. I'm just at 1 set per exercise per day but I can still see good results.

[@DARKNESSrbg]

Tysm for this, I'm finally able to do a pull up and nearly did a secondone

[@stevenscott2136]

I enjoyed how technically and professionally you managed to say "You're too fat to lift yourself, dude!" 😁

[@Kboges]

LOL😂

[@amanpal9703]

I am gonna give it try...will update the result when I get my first pull up.

[@Kboges]

Keep me posted!

[@TusharSharma-nw6gq]

more videos for pull up and forearm strengthening. looking forward to these videos

[@Kboges]

Noted! Thank you!

[@mixed7991]

Seeing the thumbnail got me like "No way! Andrew?"

[@Kboges]

Aaahahahaha dude I will take that over the Chris Watts references I used to get😂🙏

[@zafarhauseea9143]

The program works. I went from 0 pullups to 2.5 while being above 20% bodyfat.Havent really reached 3 yet. I really like the structure of the program as it makes look forward to the next training day. I was wondering if i could apply the same program with ring pushups, dips and goblet squats. I would appreciate your advice. Thanks!

[@Kboges]

Awesome work! Keep it up, brother. Yes you can use it with the other movements as well.

[@arturhoffman8941]

I have the opposite problem. I can do 10+ slow pull-ups, but I struggle with ring rows 🤣 the last stage is the hardest,. It's really difficult, to pull ring up to the chest.

[@Kboges]

HAHA Artur! That's super rare! Unique leverages maybe! Keep working at it lol🙏💪

[@arturhoffman8941]

@@Kboges I will💪

[@therenaissanceman441]

Got a pull up problem and a muscle mass problem. How do I even go about getting muscle mass?

[@Baileeeyable]

Couldn't be more perfectly timed - top work! In terms of form, what do you think 'the' perfect form looks like for rows to transition into Pull Ups?

[@Kboges]

I would say full extension, paused top and bottom, feet elevated. If you build competency with that form, you should have plenty of musculature for pull ups.

[@juliomilan6091]

Thank you from Brazil

[@Kboges]

My pleasure!

[@MrWillown]

Thanks for this. Every time I have tried pull up programs I end up with tendinitis in my arms. I thinks it’s also because I train BJJ a lot. I love ring rows and now I have a program to work on. Thanks

[@Rakinn]

the negative pull up worked best for me

[@monocyte2210]

I dream of unlocking the pull up

[@Kboges]

You can! I've trained hundreds of people on pull ups. You can get it. Just take your time.

[@TidxStrong]

Great video ! the explanations are very clear. But what if we don't have rings?

[@Kboges]

Hmm.. anything you can hang under to do rows on will work, but really consider getting some rings. They are cheap and a VERY god investment.

[@soham9496]

For me getting my first pull-ups were quite easy , I started doing negatives and dead hangs everyday . And within a week my pull-ups went from 0 to 2. The main problem with me was that I was very weak and skinny and perhaps that's why I got it so quickly.

[@Kboges]

Yes! Well done!