This is a comprehensive program designed to help you get your first pull-up, no matter your age, gender, or training history.
The material is based on my 15 years as a strength coach, and all the folks I’ve helped achieve their first strict pull-up: from middle-aged soccer moms, to former Crossfitters who finally ditched the kip.
So if getting your 1st pull-up is on your 2026 goal list, check out the course here and use coupon code “launch50” for half off the full price!
“Do you move well enough to fully benefit from your training?”
This was the question posed to us from Brett Jones (former head of education for StrongFirst) at the Lift-a-Palooza event.
This cuts to a core issue for so many lifters - we work hard, but how effective is all that work if there are gaps in our movement (mobility & stability)?
Think about it…
Is your hardcore strength work doing you much good if it’s built on a shaky movement foundation?
Best case - you’re not engaging the target muscles as best you could.
Worst case - you get hurt… again and again.
Heavy weights and intense workouts can mask a lot of fundamental movement issues.
That’s why we began the weekend with a full movement prep workshop from Brett.
We’re talking about everything from neck stretches to toe mobility drills.
And of course we did a deep dive on the "Brettzel" Stretch.
The unsung lift of the kettlebell world, rows have plenty more benefits than just beefing up your back.
That's why my latest video is a deep-dive into all things kettlebell row:
- The 3 technique standards for effective rows - Pro tips for maximizing lat engagement - Nearly a dozen row different variations (including one I bet you’ve never seen before) for any skill level
I filmed all the B-roll in one day (performing well over 100 rows) and it absolutely toasted my upper back… you’re welcome.
Zack Henderson
Can’t Do a Pull-Up Yet? This is the step most people miss...
The trick to getting stronger (as we've known since the days of Milo) is progressive overload.
And when it comes to bodyweight training, progressive overload often means getting creative with how we leverage our own bodies against gravity.
Today we're taking a look at a crucial point in everyone's pull-up journey - the jump from horizontal to vertical pulling.
Most folks get really good at inverted rows (a good idea!) and then hop up on a pull-up bar only to get a rude awakening:
All that horizontal training didn't immediately transfer to strength and control on the bar.
A (hidden) step has been skipped!
To smooth the transition and continue to build upper body strength, I suggest a little-known exercise I call the "Seat Row."
It's basically a bodyweight row that ends in a flexed-arm hang.
It takes some practice, but once you get it, the light bulbs start going off and the pull-up suddenly feels a lot closer...
Check it out here: https://youtu.be/SIreau8_EAU
1 day ago | [YT] | 12
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Zack Henderson
Landing on the moon…
Dunking from the free-throw line…
Strict, full range-of-motion pull-ups…
What do all these things have in common?
They’re a big middle-finger to the forces of gravity.
I’m no rocket scientist and my height keeps me off the basketball court, but I can definitely help you with pull-ups!
And the #1 mistake I see with most folk’s pull-up training?
They try too hard.
Specifically, they’re working too hard on the wrong stuff.
So if you’ve been struggling to get your 1st pull-up, listen up:
Pull-ups are a skill.
Getting better at a skill isn’t (just) about working harder…
It’s about working smarter: Knowing what to work on to get you closer to your goal.
Doing the right progressions, in the right order, makes all the difference.
But most popular pull-up training advice boils down to “add bands and grind out negatives until something clicks.”
For most of us, that just leads to sore elbows and eventually giving up because there’s no real plan.
That’s why I created a program that stair-steps you right up to your first pull-up (even if you’re a total beginner):
Introducing the Pull-Up Transformation Course:
zackhenderson.com/1st-pull-up
This is a comprehensive program designed to help you get your first pull-up, no matter your age, gender, or training history.
The material is based on my 15 years as a strength coach, and all the folks I’ve helped achieve their first strict pull-up: from middle-aged soccer moms, to former Crossfitters who finally ditched the kip.
So if getting your 1st pull-up is on your 2026 goal list, check out the course here and use coupon code “launch50” for half off the full price!
zackhenderson.com/1st-pull-up
3 days ago (edited) | [YT] | 23
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Zack Henderson
“Do you move well enough to fully benefit from your training?”
This was the question posed to us from Brett Jones (former head of education for StrongFirst) at the Lift-a-Palooza event.
This cuts to a core issue for so many lifters - we work hard, but how effective is all that work if there are gaps in our movement (mobility & stability)?
Think about it…
Is your hardcore strength work doing you much good if it’s built on a shaky movement foundation?
Best case - you’re not engaging the target muscles as best you could.
Worst case - you get hurt… again and again.
Heavy weights and intense workouts can mask a lot of fundamental movement issues.
That’s why we began the weekend with a full movement prep workshop from Brett.
We’re talking about everything from neck stretches to toe mobility drills.
And of course we did a deep dive on the "Brettzel" Stretch.
Not familiar?
You should be.
Check it out here: https://youtu.be/D4Hsn0cfIuQ
1 week ago | [YT] | 31
View 1 reply
Zack Henderson
"Kettlebells are USELESS"
Or so I've been told.
When it comes to fitness info, there's so much noise to sift through - cognitive biases, flawed reasoning, and just plain ignorance...
That's why I was happy to set the record straight in my latest collaboration with @GymOver30
The theme of the video?
"What Everybody Gets Wrong About Kettlebells"
Here's my 2 cents: https://youtu.be/YZvwVAaNK1E
1 month ago | [YT] | 66
View 13 replies
Zack Henderson
A strict, full ROM pull-up is a rare thing to to see in most gyms.
Let's change that.
But it takes a lot more than just a strong back to execute proper pull-ups.
In this video, I reveal my 3-phase process for getting your first pull-up, no matter where you're starting from!
Watch here: https://youtu.be/IcrPBWmAwps
2 months ago | [YT] | 37
View 0 replies
Zack Henderson
Assistant instructing at the StrongFirst Barbell Certification.
Look how much fun I'm having! ;)
One of my favorite barbell lifts? The Zercher Squat.
Check out my full guide here:
https://youtu.be/-1iRwWOGTlk
2 months ago | [YT] | 33
View 0 replies
Zack Henderson
What should my next how-to video tutorial be on?
3 months ago | [YT] | 11
View 3 replies
Zack Henderson
To build a big, STRONG back with kettlebells...
You gotta do your rows!
The unsung lift of the kettlebell world, rows have plenty more benefits than just beefing up your back.
That's why my latest video is a deep-dive into all things kettlebell row:
- The 3 technique standards for effective rows
- Pro tips for maximizing lat engagement
- Nearly a dozen row different variations (including one I bet you’ve never seen before) for any skill level
I filmed all the B-roll in one day (performing well over 100 rows) and it absolutely toasted my upper back… you’re welcome.
Give it a watch and let me know your thoughts.
Kettlebell Row Mastery - https://youtu.be/ZeF3U4aR32U
3 months ago | [YT] | 45
View 1 reply
Zack Henderson
What's the "Mobility Pyramid"?
Listen - I'm not a yoga teacher or self-professed mobility guru.
But I have gone through the gauntlet of meathead injuries and come out on the other side.
And I have dozens of students (most over the age of 60) who are moving and feeling better today than they did 20 years ago...
Really, it's not that complicated.
You just gotta be dedicated to the system.
The secret to improving your mobility (so you can feel and perform better) lies in the synergy of what I call the "Mobility Pyramid"...
Check out this video and get moving: https://youtu.be/fTFmWA73lGw
3 months ago | [YT] | 43
View 1 reply
Zack Henderson
*Low ticket warning*
The BIGGEST strength training event of the year is fast approaching...
Lift-A-Palooza 2026 is a weekend seminar featuring world-class coaches:
Brett Jones (Master Kettlebell Instructor)
Jen Thompson (11x Powerlifting World Champion)
Here's your chance to learn from the best in the kettlebell & barbell worlds.
All levels welcome!
Learn more here: zackhenderson.com/liftapalooza
(Less than 10 spots remaining)
3 months ago | [YT] | 46
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