Pull-Up: Full Form Guide
The definitive pull-up form guide. OG2 T2 mechanics — scapular initiation, elbow path, full range, and the real standard for 'mastering' a pull-up before moving on.
Negative Pull-Up: The Eccentric Bridge
The negative pull-up loads the eccentric — the lowering phase — at full bodyweight. It's T2 and the most direct bridge to your first full pull-up.
L-Sit Pull-Up: Core Meets Pull
The L-sit pull-up integrates compression strength with vertical pulling — the first T3 pull movement and a direct prerequisite for muscle-up work.
Chin-Up: The Bicep-Forward Pull
The chin-up runs alongside the pull-up at T2 — supinated grip, more bicep, slightly more accessible. Here's how to use it as a training tool, not a shortcut.
Muscle-Up (Bar): The Transition That Changes Everything
The muscle-up is T4 — pulling above the bar, not just to it. Here's the honest mechanics, the transition that stops most people, and the 18-month path that gets you there.
Archer Pull-Up: One Side at a Time
The archer pull-up builds unilateral pulling strength — one arm at a time — the direct bridge to the one-arm pull-up.
Wide-Grip Pull-Up: Build Your Back Width
The wide-grip pull-up shifts load toward the outer lats, building back width and the shoulder stability that advanced skills require.
Box Squat: The Controlled Entry to Loading
The box squat gives you a controlled target depth and removes the stretch reflex — building real strength at the bottom of the movement.
Deep Squat Hold: The Mobility Test You Should Be Living In
The deep squat hold is the T1 foundation of the entire squat progression — and a diagnostic for how much mobility work you need before loading.
One-Arm Pull-Up: The Summit of the Pull Progression
The one-arm pull-up is T5 mastery — 2–4 years from your first pull-up. Here's the honest mechanics, the training path through archer pull-ups, and why the journey is the whole point.