I will be sharing what we do at the gym while we train in very short video clips. Enjoy
Take note that these will normally be challenging versions of each exercise. I you are trying this at home (or your gym) you should find a way to modify the activity to your level.
That being said, there is always something harder/easier to work on with training.
We do a pull up them lock off one arm and then hold for 5 seconds.
Then we release back into the general two arm pull-up and switch hands for the next lock off.
Try to make it for approx. 40 seconds, rest and do it again. We normally do 4 reps of 40 seconds twice a week. (We do not do it every week, this movement like all of them that I will be sharing get cycled into the training.
As you progress, it is good to decrease the size of the hold until you are on crimps.
You can use a hang board or rings to start off.I like to add the l position when I do it cause it also works the core and legs and back.
piz : )