Benjamin Leader

Now you really have some power! Follow the same guidelines as for pullups, but rotate your body inward to center your weight under your arm you’re using. If you’re getting

The first step to one arm pullups. Position yourself with your weight centred under one arm as if to do a one arm pull up. Choose a lower hold with

Try to be as smooth as possible. Don’t jerk, kip, swing, or otherwise cheat. Keep your lower body quiet don’t lock your elbows completely at the bottom. Focus on maintaining

This exercise begins to develop one-arm power. Begin with two separate edges and center your weight under the arm to be loaded and perform the hang, giving yourself just enough

This is a variation of an activity we used to do at the rock face and sometimes inside the gym. Instead of a rock or a climb in hold, fill

A variation of the dead hang which will begin to develop your ability to pull through and lock off. This can be done at any angle. Pull yourself up to

This is the fundamental exercise for developing contact strength. It can be performed with two arms or one. You should master the two arm dead hang on any particular hold