40

M W

12 5

4

3

each grip

alternating

3

6

7

This is the same as a pullup only with your

grip wider than shoulder width.

Uneven

Pullup

Wide Grip

Pullup

Throw a towel over the bar. Grip the towel

with one hand about one foot lower than

the bar. Grab the bar with your other hand

and perform a pullup.

At the top of the pullup, throw yourself as

high as you can, let go of the bar and

switch your grip. Catch yourself, lower in a

controlled manner and repeat.

This is an advanced and difficult move to

master, and can’t be summed up in a few

short sentences. The gist is to perform a

pullup variation that results in you bringing

your torso completely above the bar. I’ll write

a detailed blog post on this at some point.

For now take a look at this.

Plyometric

Pullup/

Chin-up

Muscle Up

Advanced Bodyweight Pullup Variations

each

side

each

side

5

each grip

alternating

40

Advanced Movements

Pullup cont’d

40