Kipping Pull-Ups

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  • Swing forward from your hips. As your lower body goes forward, your head and feet should be going backwards and your shoulders should move outwards.
  • As your body swings, drive your hips up.
  • Use your hips and arms to bring your legs up, lifting your body up.
  • Bring your shoulders above the bar. Most of the power should come from driving your hips upwards.
  • Lower back down and continue swinging your hips. As you lower down, push your body away from the bar to set up the swing for the next pull-up.

Kipping Pullup

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  • Grasp the pull up bar overhead with an overhand grip just outside your shoulders.
  • Engage your shoulders by tightening your shoulder girdle to avoid stress on your joints.
  • In a controlled motion swing your head through your shoulders and your feet back to create some momentum.
  • Bring your head back through your shoulders and your feet forwards while starting to pull your body upwards to the pull-up bar with your arms.
  • While your body starts to travel upwards towards to the pull up bar aggressively snap your hip forwards to help you reach the top of the pull up where your chin reaches over the top of the pull up bar.
  • At the top of the pull up lower your body back to the starting position while maintaining a pendulum-like momentum and repeat.

Jumping Pullup

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  • Underneath the pullup bar place a box or stack plates at a height where when you are standing on the box or plates and stretch your arms up your wrists should surpass the bar.
  • Grip the bar just outside your shoulders and lower your body so your arms are in full extension, knees are bent, and your are standing on the box or plates.
  • Jump in the air and pull up your body until your chin surpasses the top of the bar.
  • Land back on to the box or plates and let your arms reach full extension and repeat.

Muscle Up

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  • Place your hands on the rings with your fingers pointing inward and towards your body with your wrist on the rings.
  • Stand below the rings
  • Pull your body up to the rings, keeping your arms facing each other.  Keep the rings close together and your arms close to your chest.
  • Raise your body until your arms are almost completely bent while leaning your shoulders over the rings.
  • Bring your legs forward slightly by bending the hips and lifting your knees up.
  • To complete the movement, execute a ring dip by pushing down on the rings and extending your arms straight up. Keep the rings close to your body.