Moves/Archer Pull-ups on bar

Archer Pull-ups on bar

ID: 478

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Exercise Types:
Upper Pull, Total Hang
Contraindications:
Wrist Problems, Shoulder Issues/Mobility
Equipment:
Floor Based
Applicability:
Group
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Breathe consistently — match breathing to movement rhythm.
  2. 2. Initiate from the shoulder blades, not from the biceps.
  3. 3. Set a dead hang start — full shoulder elevation and scapular depression before initiating.
  4. 4. Avoid compensation patterns; if form breaks, address the limiting factor.

Regression:

Use a resistance band looped under the knees for assistance, or substitute ring rows with feet on the floor.

Progression:

Progress to a muscle-up or transition pull to a higher-level gymnastic skill.

Common Problems:

Shrugging at the top — cue retract and depress scapula before and during the pull. Kipping — require a dead stop at the bottom.