HOW TO GET YOUR FIRST PULL-UP | Most Common Weakpoints, Progression + Accessories

UPDATE: I've created an easier way to get this pull-up program here:

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Chapters
Intro 00:00
Hollow Body Hold 00:34
Scap Pull Ups 02:48
Negative Pull Ups 04:28
Pull Up Program 07:12
Accessories 10:42
Grip Strength 16:20

The Most important exercise - The Negative Pull-Up + PROGRAM
----- STEP 1: Test your max effort negative pull-up time
----- STEP 2: Multiply that score by 2
----- STEP 3: for session one, perform that score x2, the next session, add 2 seconds. Continue adding 2 seconds every session, and retest in 4 weeks.

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[elenaaigle]

"Focus only on the negative" is literally me

[AmandaBuxbaum]

I did over 20 pull ups as a young teenage athlete. But I have not done them in decades. Recently, I did a program of negative pull-ups, and I finally am now able to do one again! I am 61.

[consciouschange]

I got my first pull up today, after about 3 weeks of negatives. So happy 😊 Thanks so much.
Gemma, age 44, in Bournemouth, UK

[lykaiglesia]

hi meg! not sure if youre gonna see this but i found this video 3 months ago, followed your program consistently for 4ish months and told myself i’ll come back here once im able to do my first ever pull up. and today i did. thank you so much ♥️

[dianachung]

Holy Moly, I never thought I could do a pull-up after 10 years of trying. But following your system, I was able to do my first pull-up after 2 months! And I'm 50! Thank you so much!

[kjlkathandjohn]

It has been 5 months since I started; yesterday (7/28/23) I did 10 pullups in 5 sets of 2 reps. I have never done this before in my whole life of 71 years.
Thank you !

[melissanichole]

You are seriously badass doing all of this stuff postpartum. Thank you for the super helpful, friendly breakdown of how this is done. This is very encouraging!

[Mike-hwjp]

Honestly amazing tutorial from start to finish. No goofy nonsense just professional and fantastic advice for people starting off. Couldn't have said it better myself!

[angiestratton]

Perfect timing!! My goal has been to get my first pull-up before I turn 40 in May. I’ve lost weight but just this morning I was thinking, I NEED a plan. Then your video came up! Yes.

[KarenCooley]

Saw this video yesterday and went - I need to work on this! Today at the gym, I did three hollow body holds. The first two I was able to do 10 seconds each, but the 3rd, determination set in and I held for 12! Made sure to keep my shoulders down like you said. I was so freaking proud of myself and had to come share with you. Loving your videos and how you educate!

[livelaughloveakhi]

I love how super non judge mental this is! Just how to improve and start no matter where we are!

[kaibarnwall]

Thank you so much. Did 20 chinups at 12, that was 67 years ago, been wishing to be able to do pull-ups again since recovering from a stroke over 3 years ago. Did a bunch of dead hanging, 60 seconds many times. Then had surgery on my hand 6 months ago and my shoulder was bothering me so I took a break. Just last week got into dead hanging again : 3×30 sec. today. Never learned hollow body hold until from you today . Feel optimistic about following your plan and doing a lot of hollow body negatives and actually getting my first pull up in decades

[wangthingz]

Did my first full pull-up (in my life) today as a 41 yr old male. Took just over 3 months (starting at around 200 lbs) to get to a pull-up from standing, and about another month to get the full one (at 184 lbs now). Did a combination of this method and the Buff Dudes method. Thanks so much!

[ardettedorsett]

I found this video much more comprehensive than a few others I've watched. I really appreciated how you broke the movement down step by step and placed emphasis on the hollow body and scapular retraction portions. I think these were the missing pieces for me to get a decent pull-up done. I also appreciated you going through the accessory movements and highlighting which you found more helpful and which you found least and why. It was helpful for me in terms of making a mental note of where I should put my own focus for a more successful pull-up. Thanks for the tutorial. It was well-explained and well-demonstrated.

[shaunaabney]

THANK YOU, THANK YOU, THANK YOU! I am 59 years old and started strength training in Sept. One of my goals is to do a pull up. I've been doing some basic but specific lifts to begin the training for this, however, this is so precise, measured and structured that it's obvious it is superior to other things I've watched and read

I will begin this immediately! I am so excited!

[ednanith]

I finally did 2 pull ups for the first time the other day in the gym. It took me about 2 years to do it. I try to lift heavy and I was so mad that couldn’t do one at least.

Keep going! She is right about deadlifts too. I deadlift 200 lbs with no straps and I think it’s what ultimately strengthened my grip strength. Also, the “banana” angle is a must! 😂

[sbessmaster]

So stoked to follow this program and get after it!!! This year is the year of the pull up. I am SO determined to get it! Thank you Meg!!

[tombryantjumpscoach]

I'm gonna try it! I'm 72 and 178 lbs and I think I can also slowly work down to 168. I like this and it's worth a commit for 3 to 4 weeks.

[shawnn]

so im a guy and ive never seen anyone break down a pull up video like this ever, i gave up trying to do pull ups. your video is awesome and i amped to try this method and your program. Ive always imagine that this is the ultimate test of strenght and felt disappointed that I couldnt do it. thank you - you look great for someone who is post-partum

[PeterFreese]

I think this is the best pull-up video I've seen. I'm 58 and trying to get back into shape and discovered that pull-ups are much harder now than I remembered at 18! Great instructions -- I really like the pace and quality of the information you delivered.