❌ Can’t Pull-Up? | DO THIS!

Working towards your first PULL UP? Struggling to get the first rep and build up from there? We got you!

Pull-ups are the king of pulling exercises, but they are not that easy to master. It involves a tremendous amount of pulling strength, tendon conditioning, and body awareness. For a proper pull up we need to…

✅ Get generally stronger
✅ Improve grip strength
✅ Train frequently
✅ Be patient

We want to take our time to build the necessary strength in our back and pulling muscles (mainly lats, rear delts, biceps, and rhomboids) while allowing our tendons and ligaments to toughen.

In this video, we cover the 4 main reasons as to why some people can’t pull up yet, and some solutions + a full routine to get your first pull up and multiple pull-ups after that. We hope you find some value 🙏🏽

With Infinite Care & Love,
- The SM Team
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🤸🏽‍♂️ 𝘼𝙘𝙘𝙚𝙨𝙨 𝙖𝙡𝙡 𝙤𝙪𝙧 𝙋𝙧𝙤𝙜𝙧𝙖𝙢𝙨 & 𝙇𝙚𝙘𝙩𝙪𝙧𝙚𝙨 𝙞𝙣 𝘾𝙖𝙡𝙞𝙨𝙩𝙝𝙚𝙣𝙞𝙘𝙨, 𝙔𝙤𝙜𝙖, 𝙃𝙖𝙣𝙙-𝘽𝙖𝙡𝙖𝙣𝙘𝙞𝙣𝙜, 𝙈𝙤𝙗𝙞𝙡𝙞𝙩𝙮 & 𝙁𝙡𝙚𝙭𝙞𝙗𝙞𝙡𝙞𝙩𝙮...

📱𝙁𝙤𝙡𝙡𝙤𝙬 𝙤𝙪𝙧 𝘿𝙖𝙮 -𝙩𝙤 -𝘿𝙖𝙮 𝙤𝙣 𝙎𝙤𝙘𝙞𝙖𝙡

👕 𝘾𝙝𝙚𝙘𝙠 𝙎𝙈 𝘼𝙥𝙥𝙖𝙧𝙚𝙡, 𝙔𝙤𝙜𝙖 & 𝘾𝙖𝙡𝙞𝙨𝙩𝙝𝙚𝙣𝙞𝙘𝙨 𝙀𝙦𝙪𝙞𝙥𝙢𝙚𝙣𝙩

🎵 𝙇𝙞𝙨𝙩𝙚𝙣 𝙩𝙤 𝙊𝙪𝙧 𝙈𝙪𝙨𝙞𝙘
(𝘈𝘭𝘭 𝘰𝘶𝘳 𝘮𝘶𝘴𝘪𝘤 𝘪𝘴 𝘧𝘳𝘦𝘦 𝘢𝘵 𝘛𝘩𝘦 𝘚𝘔 𝘈𝘤𝘢𝘥𝘦𝘮𝘺)

📩 𝘾𝙤𝙣𝙩𝙖𝙘𝙩 𝙛𝙤𝙧 𝘽𝙪𝙨𝙞𝙣𝙚𝙨𝙨 𝙄𝙣𝙦𝙪𝙞𝙧𝙞𝙚𝙨

[SaturnoMovement]

📲 Download the NEW ‘𝐒𝐚𝐭𝐮𝐫𝐧𝐨 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭’ APP on PlayStore or AppStore.

More about this post...👇

Is the Pull-Up one of your goals this year? 🤔 Comment below 👇

💯FULL ROUTINE + GIVEAWAY WINNER

🟩 WARM-UP
1. General Warm Up (5-10min)
2. Scapula Pull Ups 1-2x 10-15r + 10s hold

🔥 WORKOUT
A1. Negative Pull Ups 3-4x 5-8r | rest 90-120s
B1. Banded Pull Ups 3-4x 8-12r | rest 90-120s
C1. Bodyweight Rows 3-4x 10-15r | rest 90-120s
D1. Passive Hang 2-3x MAX HOLD | rest 60-90s

💥 FINISHER (Optional)
E1. Bicep Curls 2-4x 8-12r | rest 60-90s

* Repeat routine 2-3x per week.
* Rest at least 48h between sessions.
* Alternate between Pull-Ups and Chin-Ups for best results and avoid overuse injuries.

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🍀CONGRATS 'Jimmyrey6857' 🍀

Your comment got randomly selected on last week's #SHORT video which means...

🎁 You've WON FREE ACCESS to the SM Academy for 3 months.


Welcome to the #SMFAM 🪐🙌✨

Much love,

- The SM Team

[MikeCrawch]

People don’t believe when I say it, but grip literally is the number 1 thing!

[serenakoleno]

Yes, upper body strength is my goal. At 66 I am not in a hurry, but I am steadily making progress. I heard something the other day where a woman asked what would you do if you fell off the side of a cliff and couldn't pull yourself up? It isn't an ego thing, it is a survival thing. I want to be in a strong position to care for myself. A few years ago I went on a zipline adventure course and my 8 year old granddaughter kicked my butt, LOL. DON'T want to be that old lady who can't partake of outdoor adventures. Thanks for breaking it down for us. Maybe I can only hang for ten seconds. Who cares, I will only get stronger! I love going to the nearby parks and using playground equipment. Fresh air, sunshine and people nearby add to the experience. I also do yoga daily. You answered my question of how often to do these. Definitely don't want to overdo or not allow time for my muscles to build. Would rather err on the side of longer recovery than breaking down the muscles I worked so hard to build up. Also eat primarily plant based whole foods and Salmon and sardines or mackerel. TFS

[luissousa]

Am I the only one that finds these short videos super instructive yet hilarious? 🤣 plus it always makes me laugh when Gabo “smashes” people and the camera for corrections 😂
This year I want to learn the handstand and the front/back lever 🙏🏻 consistency is key.
Keep up the good work guys 🙏🏻

[JW]

THis is sooo well made thank you! Short and to the point no bs, and that screenshot of routine at end just shows how kind hearted you guys are!

[iwatchvideos]

Man this guy went straight to the point, badass.

[miguelaguilar]

Perfect. Not everyone can do pull ups right away and rows have always helped me build up to it

[MyDumbTalks]

Thank you so much I don't know why but I am very bad at pull ups and this will help me lot.🙏🙏🙏

[insid]

As someone who whent from being able to not do a single pull up to doing 8 pull ups with a 45lb plate or 34 pullups in one go all in under a year, this is a good way to work your self up, also consistently is key

[vrundakulkarni]

Thank for throwing light on what might be weaknesses as well as strength.



Cross fingers for me

[amirrezahoseini]

My friends can't do pull ups I will make them unlock their first one with this Love you Gabo!

[robert.santore]

Perfect! I've also been using dead hang time as a shoulder stretch. Feels so good in my shoulders and the sides of my chest!

[sameerahali]

Love you back 💜 I've been doing these similar skills intuitively. Thanks for confirming that consistency and small wins now will equal large wins later 👍🏾

[RedGamingChair]

I thought my grip was strong, until I tried to hold on a bar for 1 minute. Couldn’t even break the 30 second mark. Definitely gonna be hanging on the bar a lot more now!

[SecondCalisthenics]

Always love your hilarious Calisthenics videos together. You make everything look so easy! 👏🏽👏🏽👏🏽

[mikhailprokhnich]

When watching several times only because it’s done amazing

[whoiamagain]

Thanks SM members guys it's a good video it is helpful

[benjaminrodriguez]

I just really love the way they Edit the videos…

[piyushdwivedi]

Mom: You can't do pullups coz of your phone!

[kresimircosic]

If you can pull up to the 80% height and just suddenly stop there, your core is weak. Back muscles are the ones you need the LEAST in pull ups. You use more biceps than that and you use more core than biceps, #1 thing.

Do planks, weighted planks, elevated planks and something with band is really good, similar to that Arnold rope pull thing for core, amazing exercise.