You’ve seen the clip. Or maybe you’ve just heard the screams echoing from a grainy TikTok filmed inside a dark theater. There’s a bar, a jump, and then—the Kit Connor pull up. It’s the kind of physical feat that shouldn't necessarily break the internet, but in the context of Kit’s massive transformation and a modern Broadway stage, it became a cultural flashpoint.
Honestly, the "pull-up kiss" in Sam Gold’s 2024-2025 production of Romeo + Juliet wasn't just about showing off biceps. It was a creative choice that Kit himself pushed for. He wanted to find a way for Romeo to reach Juliet’s balcony that felt desperate, youthful, and high-energy.
But there’s a lot more to the story than just a single rep.
The Viral Reality of the Romeo Pull Up
The scene is simple enough. Romeo is trying to get to Juliet. Instead of a traditional ladder or a slow climb, Kit Connor jumps, catches a bar, and cranks out a pull-up to meet Rachel Zegler for a kiss.
The audience reaction? Pandemonium.
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Kit has admitted in interviews, including a chat with The Cut, that the sheer volume of the "high-pitched screams" from the crowd was something he never quite got used to. It wasn't just theater fans; it was a digital-age frenzy. Despite Broadway’s strict "no phones" policy, the moment was bootlegged almost nightly.
Kit didn't mind the move itself. He actually liked it as a narrative device.
"I thought it was a really beautiful way to kind of bookend the scene," Kit said in a 2025 interview.
However, he did find the camera flashes a bit "seedy." Imagine trying to perform a suicide-threat scene—one of the most emotional beats in Shakespeare—only to have people waiting with their phones out just to catch a glimpse of your back muscles. It’s a weird tension. The actor is trying to give a nuanced performance, but the audience is waiting for a fitness stat.
How Kit Connor Actually Got the Strength
People think this transformation happened overnight for Heartstopper season two. It didn't. It was a two-year grind.
Kit started training because he felt "too skinny" to play Nick Nelson. Fans of the graphic novel were vocal. They wanted the 6'2" rugby lad. Kit, at the time, felt he wasn't "completely equipped" for the role. So, he started with 200 push-ups a day in his bedroom.
Bad idea.
He ended up with what he jokingly called "large boobies"—overdeveloped chest muscles with zero back or shoulder balance. That’s when he met Nathaniel Massiah. Massiah, a powerlifting phenom, took Kit under his wing and taught him the "Arnold Split."
The Training Breakdown
Instead of the standard Push/Pull/Legs routine most beginners use, Kit moved to a high-volume bodybuilding split:
- Shoulders and Arms (The "show" muscles)
- Chest and Back (Where the pull-up power comes from)
- Legs (The day he admittedly skipped more than he should have)
By the time he hit the Broadway stage, Kit wasn't just "actor fit." He was "athlete fit." During his workout video with Massiah, he was seen benching 231 lbs (105 kg). For a guy who isn't a professional bodybuilder, that’s serious weight. That raw strength is exactly why he could make a vertical jump to a bar look effortless while carrying the emotional weight of a Shakespearean lead.
The Pull Up Misconceptions
There’s a rumor that Kit was doing ten pull-ups in a row during the play.
Not true.
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In the show, it was usually a single, explosive movement to reach the kiss. He did joke that if he started doing ten, it would be "too much." He also poked fun at the idea of doing them one-handed.
The real magic wasn't the number of reps. It was the form.
If you watch the clips, his lats are fully engaged. There’s no "kipping" or swinging. It’s a strict, dead-hang-to-chin-over-bar move. Most people in the gym struggle to do five of those with good form. Doing it 8 times a week, under hot stage lights, while reciting iambic pentameter? That’s a different level of conditioning.
Why Everyone Is Obsessed With Kit's Back
It’s not just about the "thirst trap" element, though let’s be real, that played a part. The obsession with the Kit Connor pull up stems from a larger conversation about body image in Hollywood.
Kit has been very open about his insecurities. He’s talked about standing on train platforms thinking people were judging his haircut or his body. He didn't bulk up because a studio executive told him to; he did it to silence his own inner critic.
But there’s a dark side to it.
Kit has mentioned he felt "objectified" by the constant focus on his physique. He doesn't want to be "that guy" who only posts shirtless photos. In fact, he found it embarrassing when his gym photos first went viral. He’s a classically trained actor who wants to be Marlon Brando or James Dean, not just a fitness influencer.
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The pull-up became a symbol of this conflict. It was a brilliant piece of physical acting that served the story, but for the internet, it was just "the buff guy doing the thing."
Actionable Takeaways for Your Own Training
If you’re looking at Kit’s progress and wanting to replicate that "Broadway back," you don't need a Marvel budget. You need a bar.
- Start with Negatives: Kit didn't jump into 200 pushups and 20 pull-ups immediately. If you can't do one, jump to the top of the bar and lower yourself as slowly as possible.
- Frequency over Intensity: The reason Kit looked "pumped" on stage is because he was doing the movement every single night. Your muscles respond to the demand you put on them consistently.
- Balance the Split: Don't do what Kit did at the start. Don't just do push-ups. For every "push" exercise (bench press, overhead press), you need a "pull" exercise (pull-ups, rows).
- The Mind-Muscle Connection: Kit’s transformation became "real" when he stopped just moving weight and started focusing on form. He used dumbbells for a long time to fix his imbalances before moving to the heavy barbells.
The "Kit Connor pull up" wasn't a magic trick. It was the result of a kid from Croydon deciding he wanted to fill out the frame of the character he was playing. It was a mix of 2,500-calorie diets, heavy compound lifts, and the courage to do something athletic in a medium—musical theater—that usually favors grace over raw power.
Next time you see that clip, remember: it took two years of 6:00 AM gym sessions to make those three seconds look that easy.
To see the exact routine Kit used during his bulk, you can look up Nathaniel Massiah’s "Training a Movie Star" video, which breaks down his specific set and rep ranges for the Arnold Split.