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10
September
2015

Pullup Skill Development

F) Movement Patterning & Warmup

Hollow Body
https://youtu.be/VyrUmzIHmzw?t=22s

Superman

Hanging Lat activation (scap pullup)
https://www.youtube.com/watch?v=t1_DN3orFFI

D) Strength Development

Top of pull hold
https://www.youtube.com/watch?v=MOCL43KyDgQ

Jumping Negative CTB
https://youtu.be/bQ01GUKbefA

C) Skill development

Hollow Kip tight & short
https://www.youtube.com/watch?v=5Gw7ZGxunNc

Hollow Kip + closing shoulders
https://www.youtube.com/watch?v=f5NWdkuo2ug

1/2 Kipping Pullup
https://www.youtube.com/watch?v=Csr5WX92ReU

B) Advanced Skill Development Butterfly

Butterfly Pullup Progression 1 (hold + pull through)
https://youtu.be/yBm8hyAST-A?t=32s

Butterfly Pullup Profression 2
https://youtu.be/y8z5d7btIws?t=47s

A) Advanced Skill Development Chest To Bar

Kipping CTB
https://www.youtube.com/watch?v=BXYLIZnivXY

Butterfly CTB
https://www.youtube.com/watch?v=mBNOqOzGPNA

Author: Simon 'Thor' Damborg

Simon is the Head Coach and Owner of Raincity Athletics. “Discovering a new level of health has changed my life, not only in how I look feel and perform, but how I feel about myself both inside and out. I want to help as many people as I can discover their ‘athlete within’ no matter what level that may be, which is why I love our slogan: Find Your Fit. Our bodies are nicer than any car, house, or pet we’ll ever own, and yet we constantly abuse them like we can buy another one if it breaks. I strongly believe if we can maximize our physical health and performance it will have a positive affect on our lives in more ways than anyone can imagine.”

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Raincity Athletics & CrossFit Pacific Central
#102 – 333 Terminal Avenue

Vancouver, BC V6A 4C1

Office: 778 383 9316
info @ raincityathletics.ca
© Raincity Athletics Inc. & Simon Damborg
Photos by Julieth Fajardo