Bonus Lesson – Challenges & Advanced Skills

Why This Bonus Matters

Once you’ve got a pull-up, it’s easy to plateau if you don’t set new goals. Challenges push you further, while advanced skills unlock confidence and variety — making pull-ups something you actually look forward to.

Challenges to Try

• Rep Ladder: 1–2–3–4–5 reps, rest, then work back down.

• Max Hold: Time yourself holding chin over bar.

• Grease the Groove: Do 1–2 reps every time you pass the pull-up bar at home.

Advanced Skills

• Archer Pull-Ups: Shift weight side to side, building single-arm strength.

• Ring Pull-Ups: Add instability for serious core and grip challenge.

• Typewriter Pull-Ups: At the top, move chin left and right for extra control.

• Clapping Pull-Ups: Explosive power for advanced athletes.

Mini Reflection

👉 Which excites you more — pushing your limits with endurance challenges or exploring new advanced variations? Pick one to commit to.

Pro Tip

Keep advanced skills playful. Don’t stress if you can’t do them yet — sprinkle them in once or twice a week as a way to test limits, not as your main training block.

Next Step / CTA

📥 Download: Pull-Up Challenges & Variations Guide (PDF).
🎥 Watch the bonus video, then try one challenge and one advanced variation this week.