Cat hang pull-up (fingertips grip)

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

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

HOW?
1) start in a basic cat hang (CH) position with straight arms & fingertips grip
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 a full pull-up (shoulders to wall corner)
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 variations of CH, CH leg press, CH pull-up, etc

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

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

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

EASIER PROGRESSIONS:

HARDER PROGRESSIONS:
3) cat hang pull-up (weighted) → coming soon
4) cat hang pull-up + 1-arm eccentric → coming soon
5) cat hang pull-up (1 arm) → coming soon

VARIATIONS:
— rings pull-up (fingertips grip) → coming soon

________________________________

Thanks to our sponsors for funding this free, educational clip/note!
1) [your name here] → [your link here]
2) [your name here] → [your link here]
3) [your name here] → [your link here]

Our remote training programs (use code RMF15 to save 15%):

Our book:

Our parkour schools:

My socials:

[blue_catepillar]

Thanks for posting up this video. I am really working on increasing my strength to even get down a single pull up. One of my dreams is to compete in Sasuke- just once. I don't even have to make it to the end of the first round- just to be able to compete! Thank you for sharing these and helping me to get out of my box of my current abilities and launching into what I once thought was impossible.
I love your quality content. Thanks for your hard work