Cat hang pull-up (base grip)

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CAT HANG PULL-UP (FULL ROM, CU GRIP) ↓ CLIP/NOTES ↓

WHY?
— to develop general grip strength + upper body pulling strength
— to build specific strength & skill for quicker climb-ups
— to learn how to use your feet/legs more effectively

HOW?
1) start in a basic cat hang (CH) position with straight arms & passive shoulders
2) keep full-body tension throughout this movement & never let your feet slip down
3) as you lightly "stand up" with your feet/legs, do a scapular pull-up into pulling your shoulders fully to the corner of the wall
4) without craning your neck, touch your chin over the top of the wall (the farther, the better)
5) with strength & control, reverse the movement back down to the starting position

COMMON PROBLEMS & SOLUTIONS:

✕ problem: feet slip & slide out of the starting, staggered position
✓ solutions: build general leg lift strength (core), practice the specific skill of "gluing" your feet to the wall in all CH variations, CH leg press, CH pull-up, etc

✕ problem: hands slip & slide out of CU grip
✓ solutions: build grip strength + mobility, practice CU grip in all CH variations, CH leg press, CH pull-up, etc

✕ problem: not pulling as high as possible
✓ solutions: do mindful reps through a fuller ROM, build more grip strength/mobility through a progressively greater ROM

✕ problem: not going down to full CH with straight arms & passive shoulders
✓ solutions: do mindful reps through a fuller ROM, build upper body strength & mobility through a progressively greater ROM

EASIER PROGRESSIONS:

HARDER PROGRESSIONS:

VARIATIONS:

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