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

  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), and now a podcast host and the go-to expert on Muay Thai performance training with over 25 years of coaching experience.

  Don helps committed Thai boxers organise training for accelerated self development & Muay Thai performance.

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