Pulling

Complete a full rotation from dead hang front levering through to candle and continuing through to back lever and finally ending in German hang, and reverse.

A horizontal hold with your back facing the sky, building unique shoulder and bicep strength. Often the first lever skill achieved by practitioners.

Strengthen your upper back and rear delts with this simple band exercise. Perfect for posture improvement and shoulder health.

Elevate your pulling strength with this advanced pull-up variation. Essential preparation for muscle-ups and high pulls.

Build grip strength and shoulder health with this fundamental hanging exercise. The foundation for all pulling movements.

Build power with controlled explosive pulling. This dynamic variation develops the speed-strength needed for advanced skills.

Essential grip technique for ring muscle-ups, where the wrist sits over the rings allowing for smooth transitions.

Build grip strength and total-body stability with loaded carries. Simple yet incredibly effective for functional strength.

Achieve a horizontal body position while hanging from a bar or rings. This impressive skill builds incredible pulling strength and core stability.

Add dynamic movement to your front lever. This advanced exercise builds incredible pulling strength and control.

Build powerful grip strength for hanging, pulling, and daily activities. The often-limiting factor in upper body training.

Challenge your core with controlled circular leg movements while hanging. Builds exceptional strength and control.

The iconic sideways hold that defies gravity. This skill combines pressing and pulling strength with exceptional lateral core stability.

The ultimate ring strength position. This iconic skill demonstrates exceptional straight-arm pushing power.

Combine pulling and core compression in this challenging variation. Build exceptional strength while improving body control.

The ultimate pulling exercise that combines an explosive pull-up with a dip transition. Master this dynamic movement to showcase true upper body power.

The ultimate test of pulling strength. This elite skill demonstrates exceptional back and arm power achieved through years of training.

The king of upper body exercises. Build the pulling strength essential for muscle-ups, levers, and climbing movements.

Build powerful pulling strength with this fundamental ring exercise. Ring rows develop the back, biceps, and grip while teaching proper shoulder mechanics for advanced pulling movements.

Build incredible upper body strength with this classic exercise. Develops grip, pulling power, and mental toughness.

Develop the unique strength required for gymnastics with locked arms. Essential for planche, levers, and advanced holds.

Develop explosive core strength and compression with this dynamic exercise. Essential for gymnasts and CrossFit athletes.

Build unilateral pulling strength with this side-to-side variation. Excellent preparation for one-arm pull-up training.

Add external load to build exceptional pulling strength. This progression method accelerates development toward advanced skills.