This workshop will help you move from toes-to-bar to chest-to-bar pull-ups with better control and efficiency. We’ll start with a warm-up to prep your shoulders, wrists, and hips, followed by the fundamentals of kipping—focusing on arch/hollow positions and lat engagement for a strong swing. From there, we’ll refine toes-to-bar technique, improve efficiency to reduce grip fatigue, and transition into kipping pull-ups. Finally, we’ll build towards chest-to-bar pull-ups using explosive hip drive and proper mechanics.
Along the way, we’ll address common mistakes and drill key progressions like banded work and controlled eccentrics. You’ll also learn how to apply these skills in EMOMs and metcons for better performance under fatigue.
This session is open to athletes with at least five strict pull-ups. Ready to take your gymnastics to the next level? Let’s get to work.