10/15/2026
LEARN THINGS WITH CHAD
As part of our session on strict pull-ups and kipping T2B we discussed common faults and limitations to the T2B
This could be broken down into subsections of;
☑️ rhythm/timing
☑️ strength
☑️ flexibility
If we focus on the Strength aspects, this can be further broken down into the strength of the kip/hollow and core hip flexor strength. Hip flexor Strength are one of the main limits to develop developing a greater T2B. In my opinion, there is no better exercise than the reverse crunch/candlestick/dragon flag exercise.
This exercise connects the entire kinetic chain to the movement in a similar manner as hanging from a bar requires in the full T2B. By grasping the pillar on the rig, one is Forrester engage the upper body muscular and upper abdominal cavity within this movement while the abs, hip flexors function with hip and spinal control.
This movement has many variations by changing lever arm lengths and tempos. One must find the best variation that works for YOU.
Rather than programming reps, it might be advantageous to use a clock for a certain amount of time under tension. Starting with 10 seconds and working your way up to a max of 30 seconds.
I think it best to find a solid concentric position that allows a proper hollow/tuck and then lengthen or adjust the eccentric to a 3 to 5 second controlled lower at the lever arm length that works for you. This will require some playing and experimentation to figure out, but trust me it’s worth it
Don’t want to be sore after 33 GHD situps in a competition? Here’s your answer nerd 🤓
As always, there are many variations of this exercise that can be trained on different implements, but this is a great starting spot to start your experimentation
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