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.

Don Heatrick

Founder of Heatrick Strength and Conditioning

Don Heatrick is a family man from the UK, former mechanical design engineer, European Muay Thai silver medallist, former pro Thai boxer (ranked 4th in UK while aged 40-years), a Muay Thai coach, podcast host, and the go-to expert on Muay Thai performance training with over 25 years of coaching experience.

Don helps ambitious fighters and coaches take their game to the next level by bridging the gap between Strength & Conditioning, Performance Science, and Muay Thai.

Follow Don Heatrick on Instagram:

@donheatrick

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