Name: Playbook - Women’s Calisthenics - Pull-up Workout
Uploaded: 2022-05-28T19:12:32.774Z
Duration: 20 min
Description: Pull-up Workout

These advanced bar exercises will help you gain upper body strength to help achieve your calisthenics goals. For best results achieve this workout to the best of your abilities twice a week in addition to your other workouts.

Finger Assisted One Arm Pull-ups

Hang from a fixed bar with a comfortable overhand grip. Set the shoulders by pulling back and down slightly; engage the core with a slight posterior pelvic tilt. This set up will give you the classic ‘dish/hollow’ shape. This is your default position form herein.
Maintain this shape as you perform a pull up while simultaneously doing a straight leg raise to horizontal.
Slowly return to your default position and repeat for reps or time.

Pull-ups Leg Lift

Hang from the pull-up bar with your hands spaced apart by the same width as your shoulders. While bracing your core, raise your legs up so your feet are a little higher than the height of the pull-up bar. While maintaining control rotate your legs in a circle in one direction. Pause, then rotate them in the opposite direction.

Around the Worlds

Commando pull-ups are an advanced bodyweight exercise for building upper-body strength. This workout uses a unique hand position to target your triceps, latissimus dorsi, and core muscles. To practice commando pull-ups, grip the bar with an overhand and underhand grip, starting from a dead hang position, lift yourself up towards the pull-up bar, moving your head to one side of the bar at the top position, before lowering yourself down and repeating the movement.

Commando Pull-Ups

Reach up and grab the bar with each hand. Your thumbs should be pointing toward each other, and your grip should be wider than your body.

When positioned correctly, your arms and torso should form a ‘Y.’ To be more specific, each arm should be 30 to 45 degrees from your body, but no more than a 45-degree angle.

Look straight ahead and pull your body upwards towards the bar.
Pause, then lower yourself back down to the original position.

Wide Arm Pull-ups

Pull-up Workout

Front Lever Training

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

Pull-up Workout

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