5 Advanced Pull-Up Variations
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These are killer for hand and grip strength. Holding the tennis ball while doing the pull-up blasts the forearms and makes the pull-up more difficult. This is a great exercise for grapplers and climbers.
You may have seen these before while watching a Barstarzz video on YouTube. They are also called Archer Pull-Ups and Air Walkers.
Typewriter Pull-Ups require a tremendous amount of muscle control. These are a real show stopper at the neighborhood park or your local gym.
Pull-up Variation #3: Bubka Drill
Legendary pole vaulter Sergey Bubka is where this drill gets its origin and name sake. Pole vaulters are unbelievable athletes; they’re strong, powerful and coordinated. Give this drill a go (second drill in the video) and see how your core and back feel afterwards!
So I have seen several completely different variations of this exercise all with the same name. Whichever variation you do, these are tough. There is a great deal of scapular control and core strength.
*HUGE disclaimer, there is a list of prerequisites and years worth of training in order to do this movement. Truthfully, I have only seen Roye Goldschmidt (the performer in the clip) do this.
The reason I am sharing this one in the list is to show there is really no limit to what the mind and body can do. Also, your spine and shoulders are capable of so much more when you train them correctly and allow them to move. Lastly, this is just so beautiful.
There you have it, some new pull-ups variations to try out and be more awesome than you were before you read this article and watched the selected videos. Now get to work!
Ready to start a pull-up program?
Then get started with the Pull Up Power eBook and use this workout plan to start increasing your reps. Download the ebook for free.
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Mark Smith is the owner of Asylum Fitness in beautiful Wilmington, North Carolina. He is a Movement and Strength Coach that uses unconventional tools and methods to make his students a little better with each practice. His main focus is movement, he believes, “We were born to move. Reclaim your birthright.” He encourages his students and all those he meets to just play, similarly to when you were a kid, believing that play is the foundation of movement and movement is life. “By learning to move better and improving our mobility, everything falls into place.” he says. Mark is an Outdoor Fitness Enthusiast, is well versed in corrective exercises, and currently holds a level 1 FMS (Functional Movement Screen), and is a MovNat level 2 certified trainer and is always seeking to learn from the best. He also has a background in track and field, martial arts, ballroom dance, and currently is practicing parkour.