A variation of the kipping pull-up but a bit more difficult due to the additional range of motion required to touch the chest to the bar. This is a great exercise to prepare for the Bar Muscle Ups. Visit www.myleadersource for a daily workout and electronic logbook.

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Learn about doing wall squat lower body exercises with expert tips in this free fitness video on lower body cross training exercises. Expert: Garrett Smith Bio: Garrett Smith NMD CBP CSCS BS, has been interested in exploring, learning, and implementing fitness and nutrition (the proper combination of which he believes is the foundation to all health and welln Filmmaker: Louis Nathan

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Learn from our expert how to do some goblet squat lower body exercises in this free fitness video on lower body cross training exercises. Expert: Garrett Smith Bio: Garrett Smith NMD CBP CSCS BS, has been interested in exploring, learning, and implementing fitness and nutrition (the proper combination of which he believes is the foundation to all health and welln Filmmaker: Louis Nathan

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I can’t remember everything I did in this sequence (actually I remembered it all since I’m so clever), but included are: Hanging Knee-to-Elbow Raises Hanging Sways “Hanging Bounces” (I like to do these and/or sways when preparing or finishing off) Alternating 1-Arm Hangs Alternating 1-Arm Quarter-Way Hangs 3-Finger Pull-Ups (using the 3 inner fingers on each arm) 2-Finger Pull-Ups (using the index and middle finger on each arm) Plus some wide overhand pull-ups to finish

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The nature of parkour calls for many muscles to work together to maximize power output. When muscles are isolated or improperly synchronized, power, speed, and energy are lost. This is why in parkour, kipping pull ups are more applicable than dead hang pull ups. Kipping pull ups teach the entire body to work together to pull itself up in the fastest way possible. By mastering the kipping pull up, laches, underbars, climbing, and other similar movements will be improved.

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For those of you that like to exercise at home for the ease and convenience should have some type of pull-up bar to use. Being the pull-up is one of the best exercises we can do, especially for the back, shoulders arms. If you do not have any bar now you should check into getting one of the many portable bars that are out there.

Your choices would be the doorway pull-up bars, the type that you can bolt to the wall or ceiling joists, portable outdoor system or just build you own. Obviously building your own pull-up bar system would work great if you are living in a permanent location but if you move around one of the other styles are best.

I currently have one of the doorway bars that I can use at home. I have had no problems with it; it hangs onto the door frame securely enough for me. I have had guys that weight up to 185 pounds use it and it felt secure. You do have to bend the knees to keep your feet off the floor but that is a small thing to worry about because the bar is convenient to use.

If you would rather have a pull-up bar outside check out one of those stand alone types of systems that you can put together and take apart for moving it around. These are good to use if you have a group function somewhere with no pull-up bar because you take it with you and set it up. My only issue with these is they might be a little unstable if someone is kipping hard to pull themselves up. A couple people steadying it can help.

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Learn how to do some air squat exercises for your lower body from our expert in this free fitness video on lower body cross training exercises. Expert: Garrett Smith Bio: Garrett Smith NMD CBP CSCS BS, has been interested in exploring, learning, and implementing fitness and nutrition (the proper combination of which he believes is the foundation to all health and welln Filmmaker: Louis Nathan

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When you don’t have the ocean or a pool at your disposal, The Band Paddle is a great exercise for simulating an actual surfboard paddling motion. Looking to strengthen your back and shoulders while adding definition, this is a killer exercise that burns!

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