Moves/bw high hip lateral traveling ape

bw high hip lateral traveling ape

ID: 1055

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Exercise Type:
Upper Pull
Contraindications:
Shoulder Issues/Mobility, Wrist Problems
Equipment:
Floor Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Breathing: inhale at the dead hang, exhale as you drive elbows to hips.
  2. 2. Quality of movement always takes priority over speed or load.
  3. 3. Create full-body tension: squeeze glutes, brace core, point toes.
  4. 4. The elbow path determines which muscles work most — experiment deliberately.

Regression:

Perform a bodyweight inverted row at a low bar to build the pulling pattern with reduced load.

Progression:

Add an L-sit or tuck position to increase core demand during the hang and pull.

Common Problems:

Grip fatigue limiting the set — use chalk or straps so lat strength, not grip, is the limiting factor.