How to archer pull ups? | Archer pull ups tutorial

Archer pull up is advanced type of pull ups.
It requires a lot of strength, specially in your lats.
Archer pull up looks very attractive and it is basic for executing popular so called air walk.
In order to achieve archer pull up watch this archer pull ups tutorial video and let me know if you have any questions.

Prerequisites for archer pull up
-10 wide grip pull ups
-15 sec wide grip isometric hold

Technique
-Wide overhand grip
-Thumbs going over the bar
-Pull yourself to the chin with the left or the right arm
-The other arm should be as straight as possible
-One hand is pulling, the other one is pushing
-Keep core fully engaged

Progression & Best exercises

1.Side to side
-From isometric hold slide side to side
-Over the time you will be able to
straighten your arms more and more

2.Side to side pull ups
-Go with your chin to one and
than to the other side
-Aim for 8 reps

3.Half archer pull ups
-Great for building lat strength
-Aim for 10 reps

4.Typewriter pull ups
-Pull yourself up
-Go side to side
-Arms are fully straightened

5.Negative archer pull ups
-Pull yourself up and than to the side
-Go slowly down
-Aim for 4 reps

6.Explosive archer pull ups
-Kick with your legs in order
to produce a momentum
-Your form doesn't need to be perfect,
you are still learning
-Aim for 4 to 6 reps


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Music used in the video:

Song: Jim Yosef - Link [NCS Release]
Music provided by NoCopyrightSounds.
Watch: youtu.be/9iHM6X6uUH8
Download/Stream: ncs.io/LinkYO