Yewki

The Yewki is a great exercise for combining core strength and the pull-up. It allows an athlete to prepare for harder ring combinations.

• Type Of Exercise: Strength
• Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms, Abdominals
• Difficulty: Intermediate
• Equipment: Pull-up Bar

Yewki

1. Begin from a dead hang on a pull-up bar with an overgrip or neutral grip on parallel bars.
2. Keep your body completely straight and initiate a pull-up motion.
3. As you pull, allow your body to drift backward, keeping it straight, until it is parallel with the floor in a bent arm front lever.
4. You must keep posterior pelvic tilt at all times, never piking at your hips.
5. Pause briefly in the bent arm front lever, with your elbows bent 90-degrees.
6. Lower back to the dead hang with control and repeat for reps.

• Exercise: TOPS Pull
• Type of Exercise: Strength
• Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
• Difficulty: Moderate
• Equipment: Pull-up Bar

• Exercise: Half Front Lever Pull
• Type of Exercise: Strength
• Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
• Difficulty: Moderate
• Equipment: Pull-up Bar