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.



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  • Don Heatrick BSc. (Hons) Level 4 Strength & Conditioning Coach, Muay Thai Coach

    DON HEATRICK

    Don Heatrick, owner of Heatrick Strength & Conditioning, is a renowned Level 4 Strength and Conditioning coach, Muay Thai coach and former pro Thai boxer from the UK.

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