Tip Do the Flying Pull-Up Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Do the Flying Pull-Up It' ll make you look like a ninja warrior and it' s just plain fun Master this bodyweight exercise by TJ Kuster February 19, 2019August 18, 2019 Tags Athletic Performance, Back, Pull-Up, Tips, Training The flying pull-up can develop explosive upper-body strength and coordination. But if we're being honest, that's not why most people do it. The main reason they do it? It's downright fun. Plus it'll add variety to your program and keep your training challenging. Here's how to do it. Step 1 Be Able to Perform 5 Regular Pull-Ups The strict pull-up is a prerequisite. This is an explosive movement which places a large eccentric load on your arms, so having a baseline of strength is essential to protect your shoulders. Step 2 Learn to Create Power from the Hips The flying pull-up is a full-body movement requiring a lot of engagement from the hips as you move from bar to bar. To learn how to generate power you should have a good grasp of the arch and "hollow body" positioning when hanging. Begin by bringing your chest forward and feet back to "load" your lats. Once you feel a stretch through the lats, retract your shoulders, pulling yourself out and away from the bar. Think of driving your hips up towards the bar. Step 3 Start Small Have a Safe Place to Land Before you try to transition from one bar to another, have a safe place to land should you miss. This movement takes a considerable amount of power and coordination so make sure you don't have far to fall. Also, start with one bar at a time. Flying Pull-Up Transition Practice Use the arch and hollow technique from step two to generate power from the hips. Once you've "hollowed" out your body, forcefully pull on the bar and release your grip. Quickly move both hands from the low bar to the high bar and catch yourself midair. Control your swinging by engaging your core. Pull yourself forward from the high bar and catch the low bar before you touch the ground. Practice going from the lower bar to the higher bar on your rig until you get the technique down. Once you can complete a few successful transitions, move to the flying pull-up bar. Continue to develop your strength and power until you can skip a bar or two. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tight Stiff and Buttless When the hamstrings get too short or too stiff, you'll end up with a flat-back posture. Translation: You'll have no visible ass. It Hurts Fix It, Mobility, Training Mark Young September 2 Training The 5 Ab Exercises You re Doing Wrong These are great ab exercises, if you do them right. Here's how most people screw them up and how to do them correctly. Abs, Bodybuilding, Training Nick Tumminello August 15 Training Do-It-Yourself Myofascial Release Burn your foam roller and give the tennis ball to the dog. You're going to learn how to fix sticky muscles and bust up adhesions using nothing but your hands. It Hurts Fix It, Mobility, Soft-Tissue Techniques, Training Dr John Rusin August 20 Training Tip Two Sumo Deadlift Myths Destroyed If you want to pull more weight with better form, don't fall for these lies. Training Andrew Coates July 6