Name: Playbook - Women’s Calisthenics - Advanced Pulling Workout
Uploaded: 2022-05-28T19:09:55.459Z
Duration: 30 min
Description: Advanced Pulling Workout

Pulling strength is a very important component to freestyle calisthenics. Having sufficient pulling strength can enable the ability to obtain a wider variety of skills. This workout is designed to help strengthen primarily your upper body to improve functionality.

Starting by hanging on the bar and bring your feet towards your hands. Engage your lateral muscles and begin to protract your shoulders. Stop and hold the position when your feet are hovering right in front of the bar.

Hold this position for as long as you can. Do this 3 times.

Front Lever Tuck Holds

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Modification: Count best attempts or use a band.

Chin-up

Starting by hanging on the bar bring your feet between your hands then bring your butt through as well. Engage your lateral muscles and begin to protract while lowering your butt down behind you. Stop and hold the position when your lateral muscles are tucked under your arms.

Hold this position for as long as you can. Do this 3 times.

Tip: Keep your shoulders rounded.

Back Lever Tuck Hold

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Modification: Count best attempts or use resistance band.

Pull-up

Starting in a straight arm hang on the bar activate your lats and core to bring your legs through your arms and under the bar. Keep rotating allowing your arms to travel behind you into shoulder extension. Once your arms are fully stretched and feet are pointing at the ground then reverse the movement by bring your hips back through until your back to the straight bar hang.

Skin the Cats

Chin up pull over

Advanced Pulling Workout

Front Lever Training

Pull-up Workout

It was so hard but I pushed through it! 
Have you got any ideas of how to stop my hand from sliding? 😁

Advanced Pulling Workout

More workouts from Women’s Calisthenics