Pull Day – Advanced 3 Rounds

False grip helps on rings; overhand on bar

Start from a full dead hang — arms completely straight

Feet on a bench or bar — body parallel to ground

Drive hips up and back to initiate the swing

Wide grip to start

Underhand grip, hands roughly shoulder-width

Neutral grip — palms face each other throughout

Start with body in tuck front lever — arms extended

Start from a full dead hang — arms completely straight

Start from a full dead hang — arms completely straight

Start with chin over bar

Supinated grip on bar

Arms straight and locked throughout

Start from a full dead hang — arms completely straight

Set rings at waist height — adjust to control difficulty

Feet on a bench or bar — body parallel to ground

Underhand grip, hands roughly shoulder-width

Neutral grip — palms face each other throughout