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Suspension Exercise: 1-Leg Pull Up

Suspension Exercise: Assisted 1-Leg Pull Up

Written by
October 6, 2014
Updated May 17, 2016
Category: Fitness


The Assisted 1-Leg Suspension Pull Up is an excellent beginner exercise that will help you build the upper body and core strength necessary to perform Strict Pull Ups. The Battle Rings are also much more forgiving on your shoulders, elbows, and wrists than a pull up bar and will allow you to drop into a single leg squat as you descend and ascend. Even Pull Up experts could benefit from the muscular endurance necessary for high repetition sets.

Exercise Steps

Step 1: Hang your Battle Rings from a Pull Up Bar just high enough so you can reach them when in a full squat. Your starting position is directly under the Battle Rings. Extend one foot out straight in front of you and retract your shoulders while tightening your core for your first repetition.

Step 2: Using a minimal amount of push from your foot on the ground, pull yourself up seeking to engage your lats and keep your shoulders packed while doing so. Try to get your chin above your hands at the top of the rep.

Step 3: Once at the apex of the movement, slowly descend (essentially performing a negative). Seek to land on your opposite foot as gently as possible

Tips & Safety: If you need even more assistance, just put the other foot down, but remember that this is not a leg exercise.

Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.
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