Advanced Horizontal Pullups
This is a simple continuation of Horizontal Pullups.
The movement is the same, but the lower base will make this exercise harder.
Aim to do this with a base at hip height.
Standards
LEVEL 1: 2 Sets of 10
LEVEL 2: 2 Sets of 15
LEVEL 3: 3 Sets of 25
Do 2-3 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
If you struggle to hit Level 1 after a few weeks of trying, try using a few of the Regressions shown below.
Once you can do 3 Sets of 25 (Level 3) with GOOD FORM, you are ready to move on to a harder Pullup variation.
Form Cues
Start filming yourself around this step. Watch back between sets to monitor your form!
The higher the base you grasp - the easier this exercise. For this step, find something around hip height.
Try to maintain a consistent height so you can better judge your progress. Small adjustments over time are fine!
This is where having a set of Gymnastic Rings really shines. They’ll allow you to pull higher. If using a bar, pull until your chest touches the bar. If using rings, pull until your fists are by your chest.
Keep your body firm. Don’t arch your body at the bottom to make the motion easier. Core strength is important for all calisthenics, and this is a great place to start building it.
Tutorial
Get below a horizontal base that is hip height when you’re standing.
Firmly grasp the base with both arms at shoulder width. Your arms should be straight.
Ascend slowly until the base or your hands gently touch your chest.
Pause for 1 Second.
Slowly come back down.
Pause for 1 Second.
Repeat 3-6.
Progression & Regression
To make this exercise easier: A higher base will make this exercise easier. Alternatively, you can bend your knees a bit!
To make this exercise harder: Using a lower base will make this exercise more difficult. Alternatively, you can bend at the hips and pull vertically. This will be very similar to the next progression!