Stage 1
FreeGrip and hang
60-second dead hang.
Pass criteria
- Hold Dead hang for 60 s, unassisted.
Technique checklist
- Relaxed, steady hang
Too hard? Shorter hangs.
Skill Academy
Bar control and strength for dynamic freestyle moves.
3 stages
This track builds the base for swings, releases and bar flow. Train it with a coach where possible.
2 to 3 sessions per week.
Pass each stage by meeting its criteria in one session. Then move to the next.
Stage 1
Free60-second dead hang.
Too hard? Shorter hangs.
Stage 2
Premium10 toes to bar.
Drills, technique notes and progress tracking for this stage are in Premium.
Stage 3
Premium5 explosive pull-ups.
Drills, technique notes and progress tracking for this stage are in Premium.