Download our free pull-up guide at wodprep.com/pullup More strict pull-up tips and drills: wodprep.com/blog/strict-pull-ups-crossfit-ultimate-guide/

One more level, level 0 is needed. Stand under the bar and stare at it for as long as you can! I have mastered that level!!

Gonna start today. Currently level:0. Height:175cm, weight: 88kg Day1: Can hold on in level 1 for 2 sec Day6: 8 sec maximum Day10: 10sec Day16; 12-14sec Day 23: 18sec Weight reduced to 86.6kg Day30(23/12/2019): finally achieved 20 sec in level 1and 2 and can hold on to it without much difficulty Notes: I'm doing this on an extended ceiling at home, not on a pull-up bar, and obviously the grip hurts a lot more and it's difficult to hold on longer. I've a body fat% of 22.4% and BMI 28.3. So people 1)overweight like me 2) have no experience doing a single pull-ups before 3) haven't been to gym yet and hence doesn't have strong forearm and back muscles will take longer than some other people. I've not forced myself to achieve the 20sec mark, i only did the dead hang twice a day for 30 days (hanging down once in the morning and evening till my grip hurts) You can probably accelerate your pull-up progression by weight training your forearms and back or by using assisted pull-ups. 28/12/2019: level 3 is really hard for me. I try to hang in there and gravity just pulls me down. I think this level will take longer than anticipated. Current weight: 84.6kg Jan 5: I was out of station last week and could only find few sessions. I still can't hold my head over the bar, but can hold it for 3-4 secs just below the bar. Jan 10: I wasn't happy with the effort i was putting in till now. Like i mentioned above i did it twice a day (just one hang per session). So last 2 days i tried jumping from floor and letting the momentum pull me up 10-12 times and I feel stupid for taking it easy all this time. In 2 days I've made more progress than i did in last two weeks. I've reduced my weight to 83.9kg, so I'm not sure if reducing weight has helped me pull better or I couldn't pull all these days because i didn't put enough effort. I'm not close to achieving a perfect pull up, but now I'm hopeful it's gonna happen. Jan 15: Progressing steadily. But not enough to put in quantitative terms. Current weight: 83.4 Jan24: 61 days and about 6kg less, I've finally did 2 pull-ups. Current weight: 82.7 Feb24: I suffered an injury to my left shoulder during workout and took me exactly one month to recover. So I haven't made progress with the number of pull-ups. Just getting back to it now, and hoping to progress faster. March 9: Recovered from injury. Can do 4 pull-ups at a time now. Included 70 each of push-ups, jumping squats and dips into routine along with pull-ups 4 days a week. 3 days of 2km running and half hour dumbbell workout. The good thing about starting out on something, even if it's small, is that once you stick on to it long enough to see results you'll be motivated to do even more. Current weight: 79kg

Thanks for the help. I'm 63 years old, 6'4" and 205 lbs. I just got tired of continuing to lose strength as I age. I have trouble getting myself to go to a gym, so a pull up bar seemed like a good answer. It took a few months, but following your advice, I'm now able to do 4 strict pull ups...no cheating...the real thing. Thanks for your help. It can be done.

Other channel be like: "So you can't do at least 1 pull up? Just do this" *Does pull up*

Thanks for posting this video. I’m 41 and I’ve never been able to do a single pull up. I used the techniques in the video and after 3 whole months I just completed my first pull up. From a dead hang, chin over the bar, perfect! Thank you so much. A real milestone in my life.

1:18. Colgado seco 1:49. Colgado active 3:06. Chin over hold 4:29. 4-5 negatives 5:15. Segmented negative 7:15. Partial pull ups (3) down 8:26 Partial pull up (3) up 8:57

I’m in Level ‘0’ i.e. Watching videos of how to do pull-ups. Who else with me?

One of the best tutorials on how to work your way to pull-ups 👍🏽

GOLD pull up tutorial! This is a gem, good job. The level 4 is probably the most crucial one I think. When I started doing pull ups and struggled completing even only 2 or 3 clean pull ups, I started doing negatives and BOOOOM! Within just a few weeks it literally unlocked the whole thing and pull ups seriously from there started to pile up! 4, 5, 6, 7, I'm now at 10. Negatives are really the key to progress, can't stress enough. Love the vid!

I’m a pull-up rookie. The negatives are a great way to go to build strength!

Level 1: Passive hang. Hang with our arms fully extended and relax your shoulders for about 20 seconds Level 2: Active hang. Pull down your shoulder blades (scaps) down and hold this position for about 20 seconds. Focus on holding a tight core Level 3: Chin over bar hold. Hold your chin over the bar for about 15-20 seconds. Focus on holding and maintaining a strong hollow body position. When you can hold that position without falling, move on to the next level Level 4: Pull-up Negative. Start at the top and lower your body in a slowed and controlled movement. 4-5 in a row. Aim for atleast 3 seconds Level 5: Segmented negative: Same as the negative pull-up, except here you pause and hold at the top, 2x middle and at the bottom Level 6: Partial pull-up. 3 different types, HIGH:: Start at the top and lower your body to the middle and back up. MEDIUM: Start in the middle and lower your body to below the middle. LOW: Start below the middle and your body to hanging position Now you're ready for your first pull-up!

I'm 75 (76 in late Sept.). Have suffered sarcopenia but am determined to get back as much strength as I can. I'm learning pullups with a door bar. Am at the active hanging stage. I can (when I'm not tired) while pulling scaps down and in and engaging lats and abs, hang for 20 sec.

Wow, this is by far the best video on the subject on youtube. I can search no further.

Thank you. Just starting out and lm 54

I’ve watched and utilized your video to achieve my goal. I set a month of doing level 3-level 6 in May. On May 31, I was able to do my very first pull-up! Thanks for doing this video and explaining every level of exercises thoroughly. It helped me achieve my goal! Now, I’m trying to improve my form and be able to do 2-3 pull-ups. Thanks again! 🙌🏼💪🏼🙏🏼

👍🏻Great tutorial video! I’ve started CrossFit training 2 weeks ago. My biggest challenge is to do the pull up as no strength at all on my upper body. Your video will definitely help me to progress along the way. Thank you so much for sharing it!

Thank you! I'm at the first level. I'm preparing for the Air Force and this helps so much!

Finally, a reasonable progression! I can actually see myself getting a pull up via running these drills. Thanks for sharing!

You are right, most people are wrong about negatives as level 1... I started with negatives and now my elbow joints hurt... Thanks. Liked and subbed.

Bro this is brilliant! Been looking for this my whole life! This is my fab crossfit channel

I am a 63 yr old female retired US Army nurse trying to get back into some shape after being considered disabled by Ménière's disease. I am currently training for my first Spartan Sprint in June and need to get my upper body strength back! This video is great! I've looked at a lot of plans and this is awesome! I will download your guides below. Thanks for this!

When I was much younger, I was able to raise twice with the only right arm, and once with the left: that's to say that I am not naive to pull-ups. But I never met a better anaysis than the one you perform in this video.

Wish I had this when I first started out. Took me months till I did my first strict pull up. Was able to do 8 after another full year. Great video!

Just ordered a door frame bar. My new year resolution is to learn how to and complete 15 pull ups. Thank you this tutorial looks great!

I really like the way you articulate the work. Not a lot of wasted words. Thank you.

Awesome video man! I've been wanting to see a no-equipment pull up progression vid. Solid gold! I'll try these out!!!

Was expecting to see some bullshit banded drills, but this is actually exactly the way pull ups should be taught. Great job! Although, it would make sense to actually not point toes so far ahead in a hang position. This means your butt is not squeezed, so body is not as rigid as it could be. Otherwise, excellent material.

This is super helpful, got me to my first pull up recently.

I'm so crazy excited because the level method has taken me through these progressions! I struggled at the other gym that didn't have the level method because they didn't take me through these progressions. This makes me super happy to be at my CrossFit gym. I recently got my first controlled negative shortly after being able to hold my chin Over the Bar for 15 seconds and for this particular level I need to get certain number controlled negatives before I move on.

The best video out there on how to do a pull up for beginners. Keep it up.

This video is great, perfect explanation of what and how. Thank you, i have been trying to learn all this with no success, but this explained all in an easy wonderful way. Keep going .

yeah great tutorial. most ppl start teaching at Step 4 but for beginner like myself its really difficult to do. Now i know what to do and espcially how to fix my shoulder blades to have a right form

Man, I just bought pull up bar because I wanted to learn and have been looking for a decent guide on the net and didn't find one as cool as yours !! Thank you very much I'll be trying it out !

Excellent video! I love the step by step progression…using the bands can def inhibit moving forward. It keeps you from doing full range esp under speed conditions. Great tutorial! 👍🏻💪🏻

I'm new to CF. Just finished my 7th workout. I am level 1-2 right now with pull ups. I found this really helpful and will be working on these starting today! thank you.

Excellent tutorial. Thank you.

This is by far the best pull-up tutorial i saw. Thanks a lot

Great 7 steps, i’ll try these on my training plan.

This is gold. Thanks!

Fantastic video! Very clearly explained from start to finish. I will definitely be trying this out. Thank you!

Great advices That's pretty much how I went from 0 pull up to a dozen. I still use most of these tips as warm up and finish off

Well worth the time to click on the link below for the more in-depth instruction on technique and strengthening and perfecting the strength to pull up. Many thanks Ben! Matt. Colorado

Thanks to you. I completed my first pull up and I can do 3 now. Pull up negatives are great way to increase strength

Best video for beginners I've come across. Thank you! 🙂

Wow. most efficient pull up tutorial I've seen. THANK YOU. Wish found this even sooner in my journey!

Great advice! Love the partial pullups, something I have not tried. I am weak on the initial pull. I am probably on level 5 or 6. I can hold above the bar for 30 seconds or so.

I've been hitting the gym for a couple months now and doing full range pull ups is my newest goal. After watching multiple pull up videos I'm glad I found this one with some practical easy to follow steps to help get me there. Can't wait to start. Thanks mate.

The last parts kinda helping me with loaded weights to progress from 20 pull ups. Was doing already with 15-20kg weight vest, but never thought about to splitt the full motion in 3 different to isolate the progress where its needed most. Thanks for this.

excellent training, thanks!!!

THANK YOU! I trained according to your suggestion, finally do my first full pull-up in 2 months time!

This was awesome. Thanks for the video!

Seems I'll back to the this stuff because of lack of progress. This is the best tutorial for beginners I've ever saw here. Cheers!

I'm at level 3 - I'm determined to finally be able to to do correct from pull ups and this is the clearest video on you tube by miles. I really like this guy - its a great channel. Ive also downloaded the free guide and look forward to working my way through that over the next few weeks.

This was great! Thank you so much

Awesome, can't wait to try!

Thanks to you ..very important notes .. god bless you

I'm 60 yrs female, 5'9" 123 lbs recently started learning aerial hoop and needed to develop more upper body pull strength. 15 yr yoga practice and have been hand balance drilling for the last 12 months, 6 days per week for 2-3 hrs daily which develops push strength. I could do about 6 chin-up reps at a time but 2 months ago I couldn't even grip in overhand position. I started with dead hangs, then eccentrics, and presently at level 6--prison pull-ups 6-8 reps at a time and can do 4-6 tuck ups, pikes and skin the cat inversion pulls. Thanks for the roadmap on how to progress efficiently & safely-no dog is too old to learn new tricks!

This is the best video on how to build strength to do a pull up that I've seen. I can't wait to try it. Thank you!

Thank you WODprep, you don't know how much you've helped me. I wish I was your student long back.

Best video I've watched so far on this subject far. You really break down the mechanics of this exercise. I'm 66, I go to the gym three to four times a week, but I've never been able to do pull-ups. My memories go clear back to grade school and thinking something was wrong with me because I couldn't do them. It's time to tackle this one and overcome that deep-seated sense of inferiority that I've carried around with me my entire life. I suppose I'm level 0.

Tnx, clear tutorial ive ever seen, im 55 , i'LL try it tomorrow when i hit d gym

excellent work. Thank you so much for showing us a very smart and progressive way to succeed .

I love your explanation. You are great!!!

Great breakdown! Thanks.

thank you for a very good video, i have always wanted to do pull up, and finally this video helps a lot

Best pull up tutorial!

best pull up progressions I've seen. I've always struggled with pullups but i think with these progressions i will do much better. this is the reason bodyweight exercises are so difficult

Just got a pull up bar and I am going to start doing this routine.I will update this as i progress.Also this is the best pull up tutorial on youtube

One of the best pull ups video out there. Not just for beginners.

I bought this to replace a very similar item whose foam grips had worn after years of use. kzfaq.infoUgkxwyoGHi-cCLV1AqJYj7QeIWKSpdRMYPF1 This one is is even slightly better than the old one I had! (Sorry I don't remember the brand or model.) This bar sits a bit higher in the doorway, giving me more ground clearance for movement, and the foam grips and foam pads that protect the doorway are thicker. It was also very quick and easy to assemble. The only minor gripe I have is that the hand grips in the middle are really tight on the bar, and therefore hard to slide along the bar if you want a wider or narrower grip. You have to be patient and gradually work them into the position you want.

Im 15 and I am getting at level 6. This is the most effective ways in my opinion too do pull ups. Well done! Thanks for the tips

Thank you for a great video!

This is Great! Just what I needed to get in my pull-ups

Best pull-up tutorial I’ve watch. Thank you!!

Best guide ever! I was able to do partial pull ups.

Great tutorial - concise and practical!

Good video. I will definitely add this to my routine to strengthen my back and arms. Good content.

Great job! Thanks brother.

Great tutorial and explanation. Thanks for posting.

Thank you, Coach. This is something that most people can do. 💪

This is a GREAT video for beginners. Thank you.

10/10 all locked in thank you.

awesome.. thanks for the guidnce.

Wow following the steps I successfully did one chin up after 2 weeks’ practice! (I started from step 2.5). Thank you!!! Next step for me would be a pull up. Actually I’d never imagine I can do one a few months ago.

This video is exactly what I need as a total beginner with zero upper body strength. Thank you!

Well explained and no bs 👍🏼

Very nice breakdown!👍😁🔥

Instructions are so clear i ended up i. Level 4 now,

awesome video thank you

Very logical and complete workout ! Thumbs up for such a great video.

Nice work on this! Good tutorial!

This is the best tutorial I have seen on YT!

Best video Ever ! Thank’s

This is a great video thank you

I'm at level 2! woohoo!!.. will update this as i progress....

This is fantastic! I am going to use this progression for one of my athletes! She’s probably at level 2 maybe 3.

Love this, thank you!

Great information, thanks.

Defo going to give these a try! Set myself a goal for Christmas - just one would be awesome!