Moves/zLateral Bear Crawl + Perfect Pullup

zLateral Bear Crawl + Perfect Pullup

ID: 338

No video uploaded

Exercise Types:
Upper Pull, Total Quadruped
Contraindications:
Shoulder Issues/Mobility
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Chest to the bar on a full pull-up; sternum to the anchor on a ring row.
  2. 2. The elbow path determines which muscles work most — experiment deliberately.
  3. 3. Lower under full control to the dead hang — do not drop.
  4. 4. Initiate from the shoulder blades, not from the biceps.

Regression:

Eccentric-only pull-ups: jump to the top position and lower in a slow 5-count.

Progression:

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

Common Problems:

Incomplete range — chin must clear the bar; if not, substitute an easier variation until strength catches up.