Alright folks, by now you should know of pull-ups and chin-ups. Also, you should have at least heard of muscle-ups, or seen it being performed and not know its official name. Well, we have a new one for you kiddos. We call it the Switch-up and it may very well be the toughest body movement of them all. While the others may test your muscle strength and ability, this movement tests your hand-eye coordination and hand speed. In addition, unlike the other movements, you do not have momentum from the previous rep to help lift you. So without further ado, let’s get familiar with the Switch-up. You are familiar with the components involved with this movement; it’s a combination of a pull-up with a chin-up. However, it’s the arrangement of the two that makes this one so devious. So, tell your friends to meet you over at the bar. Pull-up bar that is.
Beginner: 1 Rep, 1 min rest.
Intermediate: 1-3 Reps, 30 sec rest.
Advanced: 3 Reps, 10 sec rest.
TEG Level: 4+ Reps, 10 sec rest.
Notes [Parts that need a little more explaining]:
A switch-up involves doing a pull-up and at the top switch hand positions to chin-up then perform a chin-up, that’s one rep. Perform 3 rounds of this work out and see where you rank. Regarding the warm-up, follow along with the video and performing each position once is sufficient. With all of these exercises, when performing a movement you’re not familiar with, always begin by performing with a lighter weight and/or lower rep count. Good luck and be safe!