Bodyweight What are these bodyweight exercises?

[Adachi]

Bodyweight - Red Army pull-ups and dips protocol

I was looking at this again, I was thinking of giving a try but wanted to see if anyone has tried it or what you think. Does this protocol assume you aren’t doing other upper body exercises or is there room for some push-ups or presses? Pull-up, dip, and hanging leg raise protocol

www.strongfirst.com

The above-linked post remarked about a page in the Strong Endurance Manual which I remembered vaguely, but I hadn't been in practice with bodyweight exercises, till the other day when we finally got a pullup bar mounted in the garage. Yay.

So, I've been adding in...

• some singles of chins
  • as high as I can go anyways
  • which is to get the bar in front of my face
• some negatives
  • where I use a stool to hop up and slowly descend pausing
  • and pausing and holding as long as I can at various elbow angles on the way down
  • trying to make it last as long as I can
• and some scapular pull-ups
  • to try and get my back accustomed to helping out.

That's all well and good but I was reminded of this protocol, because it stretches all the way down to a max RM of 1 which I'm not currently at, but I'm looking forward to it.

I went back to look at this page in the Strong Endurance manual and I realized there were a couple of bits that didn't make sense.

I was looking at the protocol, and thinking; ok this makes sense. But, then I looked at the Heading and realized - I don't know what exercise this is... what is this exercise supposed to be?

So, I have two questions:
What is a Hip Pullover?
And, what is a Muscle-Out?

 

[silveraw]

What is a Hip Pullover?
And, what is a Muscle-Out?

No idea but first instinct is a weird translation of a HLR and a muscle up.

 

[Bill Lets]

What is a Hip Pullover?

At the risk of showing again that I don’t know what I am talking about. Perhaps it’s some version of this.

 

[Torin]

So, I have two questions:
What is a Hip Pullover?

At the risk of showing again that I don’t know what I am talking about. Perhaps it’s some version of this.

Yes, this is it.

From the Naked Warrior supplement:

 

[watchnerd]

Yes, this is it.

From the Naked Warrior supplement:
View attachment 22098
View attachment 22100
View attachment 22099

He appears to be doing it off a barbell.

 

[Torin]

He appears to be doing it off a barbell.

Yes, a barbell duct taped to the stand to prevent rolling (I assume)

 

[watchnerd]

View attachment 22102 Yes, a barbell duct taped to the stand to prevent rolling (I assume)

He must have much milder knurling on his barbell than I've got on mine!

 

[3letterslong]

I think a muscle-out is just a muscle-up. On page 123 of Easy Strength, Pavel describes it as a quick pull-up followed by a dip. I was sure I had seen it before.