The flying pull-up can develop explosive upper body strength and coordination. But to be honest, most people do not do that. The main reason why they do it? It's really fun. In addition, your program will be more varied and your training will remain challenging.
This is how it's done.
Step 1: Perform 5 Regular Pullups
Strict chin-up is a prerequisite. This is an explosive movement that exerts a great eccentric load on your arms, so a basic force to protect your shoulders is essential.
Step 2: Learning how to generate strength from the hips
The flying pull-up is a full-body movement that requires a lot of movement from the hip as you move from bar to bar. In order to learn how to generate electricity, you should have a good grip on the vault and "hollow body" position when hanging up.
Start by bringing your chest forward and putting your feet back to "load" your lats. As you straighten your way through the lats, pull your shoulders back and pull yourself out of the counter. Remember to push your hips up toward the bar.
Step 3: Start small, have a safe place to land
Before you move from one bar to another, you should have a safe place to land if you miss. This movement requires a lot of power and coordination. So make sure you do not have to go far. Also start each with a bar.
Flying Pullup Transition Practice
Use the bow and jaw technique of step two to create power from the hips. When you've "eroded" your body, pull hard on the bar and release the handle. Move both hands quickly from the lower pole to the high pole and catch yourself in the middle of the air.
Control your swing by grabbing your core. Pull forward from the top pole and catch the bottom pole before touching the ground.
Practice by going from the lower pole to the higher pole of your rig until you shut down the technique. Once you have completed some successful transitions, switch to the flying chin-up bar. Develop your strength and strength until you can skip a bar or two.
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