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