High Bar

Knees to Elbows

Start by hanging in a hollow body position
Arms and shoulders glued to your ears
Pull your thighs to your chest, and pull your heels to your butt
And ascend the knees until they touch the elbows, or pass the elbows if your knees are glued together
Keep the head in during entire movement

Note: Ideally the knees would pass the elbows by keeping thighs and knees together

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Functional

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High Bar

Movement:

Knees to Elbows

Knees to Elbows with Kip

Initiate a kip by swinging feet front and back, and follow swing motion through to hips and then shoulders
The body should bow from global extension to global flexion
At the apex of the "from" portion of the swing initiate an aggressive "knees to elbows"
Once knees meet or pass elbows, explode quickly out of the tuck and send toes directly back into a hollow body position
Don't allow feet to come behind you or you will lose the timing and tension needed on the system to link them efficiently
Keep the head in during entire movement

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L Hang

... (details coming soon)

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L-Hang Pull Up Progression

In this progression Carl discusses doing the Pull Up while in an L-Hang, and how to get setup in the properly so you don't flinch or break your position as you initiate your pull.

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La Dominada Pt.3

Ahora que tenemos los moviementos de empuje bajo control, vamos a empezar a desarrollar el concepto de los movimientos de tirada, que en este caso sería una dominada en la barra.

En tercer video reviso las faltas más comunes que queremos evitar.

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Mixed Grip

... (details coming soon)

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Functional

Apparatus:

High Bar

Movement:

Pull Up

Mixed Grip with Kip

... (details coming soon)

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Overhand Grip

... (details coming soon)

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Functional

Apparatus:

High Bar

Movement:

Pull Up

Overhand Grip with Kip

... (details coming soon)

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Pull and Grip Strength Progression Pt.1

In this progression series, Coach Carl demonstrates different ways to build up pull and grip strength with different gear through multiple modalities.

In this video, Carl first addresses proper pulling mechanics by blocking movement in the Pull Up, by changing hand positions to ensure proper shoulder position for good pulling mechanics. To scale, this movement can also be assisted by bands tied to the bar and feet on the band.

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