Side Pull Up
Intermediate (6/10)Wunda Chair
Position: Side LyingEnergy: 5/10~45s
Cueing
Stand sideways next to the chair; one hand on pedal, other on frame; use core and lateral chain to pike hips up; keep body in one plane.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Secondary Muscles
Pectoralis MajorAnterior DeltoidBiceps BrachiiSerratus AnteriorForearmsPosterior DeltoidTriceps BrachiiInfraspinatus
Regressions
Small range; heavier springs; keep focus on lateral control.
Progressions
Lighter springs; add leg movement at peak; slower tempo.
Common Errors
Rotating out of the side plane; sinking through support shoulder; losing hip height.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
