Beginner

180º

Forearms - Biceps - Lats

180º

Hang from a bar and perform a swing.
Once your entire body has passed to the other side, use a hip rotation to help you turn around and switch directions.
Quickly switch your hand grip during the process, when learning you can make the hand switch sequentially.

Sessions

Monkey Freestyle Basics

Intermediate

Biceps ∙ Forearms ∙ Dorsals ∙ Abs ∙ Triceps ∙ Chest

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Short prone pull-ups

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Skin the cat

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Isometric half-way supine pull-ups

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Flag grip familiarization

Flag grip familiarization

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Obliques ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ UpperChest ∙ UpperTrapezius ∙ Triceps

Short supine pull-ups

Short supine pull-ups

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Neutral explosive pull-up

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