Static hangs from the bar and ring rows. With shoulders down and engaged, hang onto a pull-up bar, aiming to increase your time with each hang. Build shoulder strength with ring rows, increasing your angle to the ground over time by putting your feet on a chair or box until you are horizontal.
Pull-ups. Practice control throughout the whole movement. Start from a dead hang, and pull yourself fully over the bar, so it’s level with your clavicle.
Push ups + lateral movement. Use a neutral grip, and at the top of the pull-up, shift your weight so you move your upper body to be centered over your right hand, then shift it so it’s centered over your left hand, chest moving laterally across the bar. (This is an exception to the “don’t look cool” rule—it is both functional and a crowd-pleaser.)
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