How to train pull-ups if you CAN'T DO 1 PULL-UP

In this video I demonstrate 7 ways to train for your first pull-up.

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[quiduneverdies]

0:35 losing bodyweight
1:13 band assisted pull-ups
2:07 jumping pull-up w/ negative
2:42 flexed arm hang
3:52 inverted rows
4:35 leg assisted pull-up
4:58 push-up / hang complex

[TheCollapsedPsi]

Alan, this video was my inspiration to set the goal: "Do 5 unassisted, well controlled pull ups".
I'm back today to thank you, because I finally got it! 6 months ago I couldn't do a single pull-up. Now, for the first time in my 36 years, I can do multiple sets of 5 and working for more!

[AlanThrall]

Technically only 6 exercises unless you consider losing weight an exercise.

[gregorymccoy]

I love the different camera placements and seamless narration between locations. A lot of thought and work goes into these.

[alecgorman]

Love that he really keeps everybody in mind when making content, great stuff, love it

[andrianmovtchan]

Why would someone dislike Alan's amazing pullup advice? The things people will do.

[beutochton]

This is so informative, so much info without any bs. Alan did in less than 6 minutes more than most popular fitness channels in 15.

[kcon]

this is exactly what i i just got a pull-up bar and started doing jumping negatives. My band is on the way, I have made it my quarantine goal to get 1 pull up :)

I am pretty good at strict push-ups (I can do 4 sets of 12-15 within 7 minutes) but will continue to work on these too as I incorporate more of the other exercises.

[ATurkeySandwichGAME]

At army basic training mamy years ago, we had a few recruits who couldnt do a pull up. We would have their battle buddy hold their feet while the recruits pulled up using upper body and used a little leg drive. Most recruits were able to do a few pull ups by the end

[MajesticSkywhale]

Be me at 280lb: well, yeah, you've got my interest

[mattjoe]

I've heard about putting the band across the safety pins but never thought about moving them up higher to get more assistance. THANK YOU ALAN

[andrewguerra]

I’m so happy that I can do pull-ups. Been doing them independently since I was 27 years old and now I am currently 31 years old and I can do pull-ups on my own!

[elaboratehoax]

I have been struggling to do pullups for a while . some great tips and goal ideas in this video gave me motavation to try today (also noticed the sick iron maiden shirt) .

[ghashul]

I'm confused, you said to keep track of your hangs with a timer, and then when you end the video you say to train untimed.

[GOBIAS.INDUSTRIES.]

Dude, you're first tip about the bands across the safety rails is worth its weight in gold! I've tried the first way you showed MANY times, but it's awkward to step onto the band and I was tired of the nut shots...

[awolfyperson]

Alan, thank you so much for posting this. I'm currently an Officer Selection Assistant and this will be a great tool to send to my applicants that struggle getting that first one!

[Mrdietryon]

Inverted rows and banded assisted pull-up were my go to! Great video!

[gm]

started practicing pull ups alot more with this isolation and can already see a difference in my back that I didnt get with years of lat pull Downs and rows

[onthebrink]

For reference:
0:35 losing bodyweight
1:13 band assisted pull-ups
2:07 jumping pull-up w/ negative
2:42 flexed arm hang
3:52 inverted rows
4:35 leg assisted pull-up
4:58 push-up / hang complex

For those of you that are saying that Mr. Thrall only showed himself doing "chin-ups" also known as reverse pull-ups, the Marine Corps Standard as dictated in MCO P6100.12 states that "The bar must be grasped with both palms facing either forward or to the
rear.". Mr. Thrall did demonstrate a pull-up by Marine standards.

If you are looking for another few exercises to do I would strongly recommend dips and gymnastic hangs. Dips are fairly straight forward and most gyms will have several areas to execute dips. You can also do chair dips at home on a chair/sofa or on the stairs. Gymnastic hangs are executed by dead hanging on the bar, pulling your shoulders back, and starting the first quarter of a pull-up before returning to the dead hang position.
Another great activity is to go rock climbing. This can be done on rest days and will work the whole body with a focus on the fingers, hands, forearms, arms, shoulders, and back. Most elite rock climbers can bust out 20 pull-ups with relative ease.

A good pyramid workout is 2 pull-up, 4 dips, and 6 push-ups for 10 minutes. Increase time or reps to make the workout harder or lessen for the reverse action.

[MrPtrlix]

I just did my first chin-up a few days ago using these movements. I'll probably hit my first pull-up in the next few weeks. Feels good.