Every time I recertify for my kettlebell certification—about every 2–3 years—one thing always looms over me: pull-ups.

At 6’4” and 240 pounds, pull-ups don’t come naturally for me. In fact, they never have.

Back in 7th grade, I remember staring at that pull-up bar during the Presidential Fitness Test, feeling defeated because I couldn’t even manage one.

Fast forward to my pro football days when I weighed over 300 pounds—I still couldn’t crank out more than 3 or 4.

But since retiring in 2006, I’ve dropped about 60 pounds and started focusing more on mastering the basics. Through consistent practice and the right training strategies, I’ve made massive progress over the years.

One of the most effective tools I’ve used? Pull-up ladders.

Ladders are a game-changing method for building strength and volume without burning yourself out. If you’re stuck at 1 or 2 pull-ups and want to break through to 5, or even 10, this is where you start.

Here’s a simple ladder system you can try today:

1️⃣ Do 1 pull-up. Rest 30 seconds.
2️⃣ Do 2 pull-ups. Rest 60 seconds.
3️⃣ Do 3 pull-ups. Rest 90 seconds.
4️⃣ Repeat the sequence 1–2 more times.

This is a great starting approach, and one we also incorporate into Operation Pull-Up Challenge.

The challenge is a 28-day system that takes you step by step from where you are now to crushing up to 20 pull-ups.

Whether you’re at zero or already hitting 10, the program is built to push your limits with different phases and proven techniques—like pull-up ladders.

My team and I have been working hard on this program, creating videos, guides, and tools to help you master pull-ups while building strength for your entire upper body.

Right now, you can grab Operation Pull-Up Challenge (and even get it free) when you pick up my Bodyweight Beast Building program. Learn more at the link below:

–>> Next page

If pull-ups have been your nemesis—or you’re ready to take yours to the next level—this is your chance!

Talk soon,
– Forest

P.S. Try the simple ladder method above for the next month, 3x per week. You’ll see progress, guaranteed. If you want the complete system, grab the challenge now!