Becoming%20a%20Supple%20Leopard by Unknown

Author:Unknown
Format: epub
Published: 2014-06-07T16:00:00+00:00

1. Jump up to the bar and establish a pull-up hook grip (see the strict pull-up). With your elbows straight and your armpits forward, squeeze your glutes, pull your ribcage down, and get your belly tight. Position your legs together and point your toes.

2. Keeping your butt squeezed, armpits forward, and legs together, kick your legs back and pull your head and chest underneath the bar. Note: Squeezing your glutes prevents you from overextending your lower back. If you examine the photo, you’ll notice that Carl is in a globally arched position. Although his back is in extension, his spine is protected and he’s not in a compromised position.

3. With your armpits forward and your elbows locked out, swing your legs forward and push away from the bar.

4. Pull your hips back and push your shoulders forward. 5. Still squeezing your glutes and keeping your belly tight, swing your feet forward and push your body away from the bar.

6. As you swing back, pull your chin over the bar—keeping your elbows in tight and your spine neutral. Again, the idea is to harness the energy of your back swing to help raise your chin over the bar. To seamlessly transition back into your next rep, push yourself away from the bar and then as you extend your arms, pull yourself under the bar as demonstrated in steps 2 and 4. As with all category 1 and category 2 movements, the way down should look exactly like the way up.

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