4 Steps to Your First Pull-up, Plus ATG Standards 

What y’all are doing here is SO important for evolving not only for physical longevity but from a mental perspective as well because of the “each person has their own goals” approach; and reminding people that we don’t all need to look the same. Thanks a million!!!

As a 63 yr old woman I am working towards being able to do my first pull up. This video is so helpful and encouraging. Thank you for simplifying.

So great to see your Mom and extremely encouraging for over 50s! I'm still watching but wanted to jump in here!

Ben. You're so lucky to have your mother with you. I can see she's an inspiration to you and you appreciate how lucky you are to have her in your life. You are blessed with your family and I know you appreciate that 🙏

Always great seeing live demonstrations from people with different goals and body types. Keep it up!

Love the alternatives to strengthen instead of just going full on and trying pull-ups every time and failing.

Pull ups are the best exercises for athletic performance and fitness in general. We are designed for climbing and hanging, jumping and running, swimming also. Thank you for the great content Ben! It’s been a great pleasure to follow your channel throughout these 5 years.

I’m 69 and have been just a mild exercise guy, senior level rebounding , occasional walking. 200lbs on a 5 foot 10 inch frame I definitely need to lose 20-30 lbs. Just started hanging 4 days ago and couldn’t free hang at all so I did the feet on the ground assisted hangs to start 60 Seconds 3 times a day spread out. Yesterday ,day 3 was able to free hang 20 seconds and did it only twice , once in the morning and later in the afternoon. This morning I did 25 seconds and plan another 25 seconds later on. It’s amazing how quickly progress can come. My usually tight left shoulder appears to have loosened up. I plan to go through these progressions until I can do some pull-ups. The key take away for me is work within your limitations but stick to it and push yourself cuz it really works. Thanks knees over toes guy! Your Mom is awesome and a great inspiration👍.

Thank you so much for all you do. I am a runner (trail ultras) and was wondering if you've thought about doing a video with a runner about what might be some good running specific exercises etc...? Really can't thank you enough for all your content.

Love the one-arm cable pull-up, really helped progress my pull-up strength and imbalances!

Good man. Stay clean live clean Ben. 100% integrity

You got me at Jordan, Magic and Bird. ❤

I love your videos ❤you are always giving options for everyone no matter the age or fitness. Hero right here ❤

I like that you showed everyone's different goals and abilities.

Just started watching your videos after hearing about you a few years ago. I play badminton, so not a million miles away from most court sports; lots of lower body strength and flexibility are needed. My main issue is posterior chain tightness; I can get quite close on your split squat for full ROM but have terribly tight hamstrings, so I must be nearly a foot away from touching my toes. I've been putting together a plan based on your videos, and I love the principles behind it. Keep up the great material.

So inspiring - as always. Love the variety of people shown in this video at all different age ranges and backgrounds. Love seeing your Mom inspire folks in their 70s to "know what their body is capable of" (to loosely paraphrase Socrates) ❤💪

Your mom is in impressive shape and so sweet!

Realest dudes out there

friends of my father are well above 200 and around 350 years of age... in rural areas greenery everywhere I can't say the location for that's how they've lived long the world barely knows about humans living to 380 years of age... here are their values I learned from them. they love yoga they love fruits and veggies they are intune with the spirit of nature and animals. mama gaia/sophia they live freely everyday. no stress they live feeling safe everyday they live in joy and are wonderful to one another they are self happy self blissed self fulfilled and satisfied out in nature everyday. they share the land with Tigers. werewolves. snakes. bees. and never get hurt because they respect the animals. give them their space in USA they can't walk the streets at night. or feel safe having their own mother walk the streets at night compared to community driven countries.. when usa is individualistically driven because of influences and lies like this world is a dog eat dog world USA has lost touch with the spirit of animals and mother nature....

Please do a dips version of this 🙏🏻 Many of us with shoulder injuries want to get back to this exercises. And thank you, the pull up version was the first part I needed for my journey.

Sometimes just sometimes nothing changes.This guy is the bees knees,thats English for ,The best.

I’m so impressed! I’m 22 years younger and would love to be able to do this.

Mom Duke's 💪🏿

Such a wholesome video ❤🤗

This is great! I know so many people who need to see this. Great inspo from your mom 😊

ATG standards is no elbow bend at the bottom ;) Also that's a million more pullups than I could do.

Thank you, 🙏 I'm 74 yo female 13 months into self-directed body recoup. I'm pretty consistent with1- 2x a week full body wo, no injuries. Generally eating clean 1 gm protein @ desired body weight (130 gm goal) eating plan past 30 days. I'm delighted with results so far: fat loss, strength gain. I'm 5'5" down from 155.4 lbs. to 137.2 thinking another 7-10 loss goal. Proportionally I carry additional subcutaneous fat 27.1% today mid-body and lower abdomen. This is where I've experienced the most gain and my glutes too. This breakdown in steps will be perfect for my journey, I'm saving to my library so I can to practice these steps at the park or gym. Btw handsome, fit guys are candy🍬 for my old eyes 👩‍🦽keep up the good work.

Thanks for all of your knowledge, I am getting my acl reconstructed tomorrow and plan on using some of your program once I complete basic physical therapy

Derrick is 46? Damn I have lots to look forward to. 41 and starting my journey in basketball. Ill be dunking this year, need to get my ankles and feet right though. I have a gameplan thanks to ATG and Ben

hey ben, first of all I really want to thank you for putting so much information with live examples for young athletes like me! I've learnt a lot from you and still have a lot to learn :) I've been wondering, for a young athlete, what workout split would you recommend? And do you think working out 6 days a week (2 upper, 2 lower, 2 flexibility+plyos) is good for me when my goal is to be strong at my knees and training my weak links while increasing my vert and being flexible for my sport? Your opinion would really help! Thanks!

your mom must be so proud

Did 70lbs for 7 today. Used to be stronger when i was younger but working back up to it.

Great Regressions, to start Progression!!

Legends!

I love knees over toes guy 🥰

The guy who did 2 and the guy with with the 45 lb plate have the same standard despite the 45lb plate guy having 20lb more mass. They are both going for strength not hyper trophy like 45lb plate guy said. Lower reps higher weight. ATGs message is great though. Our standards for our goals 💪🏼

Who was there with him at the end making that grown and making that face and lifting your chin up .😂 Well done man.😉

love it thank you from china

That was amazing! Thank you!

Mom ❤

She rocks! I’m inspired 🎉

Thank you ATG team! I was wondering what exercises would be best specifically for kickboxing or muay thai . Could you make a video or tell me please?

Ben you are in phenomenal shape , im eager to know your height and weight and also which chin ups do you prefer hollow body or arched ?

Requesting a video of assessments of starting/absolute beginners

Can you do some demonstrating of these standards on a Total Body Gym, my husband has and wants to use? For those who will not be able to get gym equipment like you have. Thanks!

Thanks for all the info Also for not RU-vidr to have nothing bullshit over you guys Nuteral grip is neither a pull up or a chib up❤

ATG standards great reference

I find rings more than twice as hard as a bar. Think it takes away all the torque from your forearms. But mine are fixed about 34" apart, so that may have something to do with it.

do you have a video dedicated to neck strength? if not, can you recommend exercises that are safe to get a strong neck, especially for BJJ/wrestling/boxing.

Do you just do one set of 10 or multiple sets of 10 reps?

Hii Ben, you had recently uploaded a video on 24 minute ATG workout system. Can you share the link of that. Also can you tell me where can I find it on the app. Thanks

I have the strength to do the pull-ups, however, they cause severe elbow issues for me. What do you recommend to help with medial elbow pain from pull-ups?

I want to know what everyone in the video is consuming for food. I think that also plays a big factor in the results. Thanks.

I could do full 3 chin ups 6 mos ago but stopped. I now cannot complete one🥹 This is such a great example of training for different levels. I’m same age as your mama! She’s amazing!❤

Good info thanks, Is starting with a neutral grip best? At what phase can you move to an overhand wide grip?

Kneesovertoesmom!

How would an older woman start with an old shoulder cuff injury? (Very weak on the one side)

Will you sell those ATG chin up racks? 🧐

What can you do in step 3 if you don’t have access to a gym. The other steps I have access to a public park. No rings but kiddo sized monkey climbing park

You should try spotting your mother and help her do real pull ups. She has the right attitude

How would you recommend to get to the male standard? I can currently do 3 sets of 5 but can't seem to get past it!

She so cute !!!🥰

Is it possible to purchase only the list of ATG standards?

Mom us GREAT

Where did you get that pullup bar?

Hello, from is Russia🇷🇺🇷🇺🇷🇺🇷🇺🇷🇺🇷🇺🇷🇺🇷🇺

Kneesoverstoesmum