Building Clinch Strength Using Alternate-side Pull-ups

When selecting exercises for your programme you should build from more general movements to more sport specific exercises. Alternate-side pull-ups are an example of a more Muay Thai clinch specific version of the general pull-up exercise.

Performance points:

Hang with your arms at full extension
Draw your elbow into the side of the body
Raise chin to the bar

Once you can do more than 5 regular pull-ups, this exercise allows you to build strength by loading with enough intensity to bring your maximum repetition total down to 5 or less per side — by progressively using  less assistance from the second arm and/or using a wider grip width.

 

 

By | 2017-04-28T10:33:50+00:00 May 19th, 2013|Periodisation, Programme Design, Strength, Video Post, Written Post|3 Comments

3 Comments

  1. News | Super Fight Series May 20, 2013 at 5:46 pm - Reply

    […] Link: Building Clinch Strength – Alternate Side Pull Ups | Heatrick Strength & Conditioning for … Don Heatrick posted a link to SUPER FIGHT SERIES CHAMPIONSHIP's wall: Here's a video of an exercise that can make you a Muay Thai clinch monster […]

  2. SANDY HOLT January 29, 2014 at 3:19 am - Reply

    I LOVE CHIN UPS AND USE THEM A LOT HOW CAN I POST A LINK ONTO HERE ? I ALSO AM PRETTY APT AT PRESSUPS / PUSHUPS AND WOULD LIKE TO SHARE BOTH WITH YOU THANKYOU VERY MUCH Sandy Holt http://www.thaiboxing.co.uk

    • DonHeatrick February 1, 2014 at 10:32 pm - Reply

      Hi Sandy, I’d be interested to hear about your (considerable) experience of chin ups and press ups. Please do share. :)
      Cheers,
      Don

Leave A Comment

Join the most informed Muay Thai performance commmunity on the net...

You have Successfully Subscribed!