The Pitbull Crossfit Rig is highly versatile and perfect for a wide range of calisthenics exercises, helping you develop strength, flexibility, and endurance. Whether you are a beginner or an advanced athlete, this pull-up rig supports numerous exercises to target multiple muscle groups. Here are some key exercises you can do on the rig:

1. Pull-ups

The classic pull-up is a foundational bodyweight exercise. It primarily works your lats, biceps, shoulders, and core. You can perform:

• Standard pull-ups (overhand grip)
• Chin-ups (underhand grip, targeting the biceps)
• Wide grip pull-ups (to target the lats more intensely)
• Close grip pull-ups (emphasizing biceps and upper back)

2. Muscle-ups

A challenging full-body exercise, the muscle-up combines a pull-up and a dip, engaging your shoulders, chest, lats, triceps, and core. Muscle-ups are a fantastic way to test your overall upper-body strength and coordination.

3. Ring Dips (With Gym Rings)

Attach the wood gym rings to the top of the rig and use them for ring dips. This bodyweight exercise focuses on your triceps, chest, and shoulders, and the instability of the rings adds a significant challenge to your core and stabilizer muscles.

4. Leg Raises

Use the rig for various leg raise exercises to target your core:

• Hanging knee raises: Tuck your knees toward your chest while hanging.
• Hanging straight leg raises: Keep your legs straight while lifting them to parallel with the ground.
• Toes-to-bar: Lift your legs all the way until your toes touch the pull-up bar, an advanced move that engages your entire core.

5. L-Sit

An L-Sit on the pull-up bar or gym rings is an incredible core and hip flexor workout. Hang from the bar or rings and extend your legs out in front of you to form an “L” shape, holding this position as long as possible. Also possible on Parallette Bars

6. Australian Pull-ups (Inverted Rows)

Position yourself beneath the bar in an inclined position, with your feet on the ground, for inverted rows (or Australian pull-ups). This exercise is great for building upper-body strength, particularly targeting your back, biceps, and shoulders in a controlled way.

7. Front Lever

For advanced athletes, the front lever is a static hold where your body is extended horizontally, parallel to the ground, while hanging from the pull-up bar. It works your lats, core, and shoulders intensely.

8. Back Lever

Similarly, the back lever is another advanced isometric hold where you rotate your body backward while hanging from the bar. This exercise targets your back, arms, and core and is a staple in gymnastic training.

9. Plyometric Pull-ups

Incorporate explosive movements like plyometric pull-ups, where you pull yourself up with force and release the bar momentarily before grabbing it again. This builds explosive upper-body power and improves your coordination.

10. Typewriter Pull-ups

This advanced pull-up variation involves pulling yourself up and then moving your body from side to side along the bar, like a typewriter. It increases tension on one arm at a time, working your lats, biceps, and shoulders even more.

11. Archer Pull-ups

During archer pull-ups, you pull yourself up to one side while the other arm remains extended. This increases the challenge on one side, making it a great progression toward one-arm pull-ups.

12. One-Arm Pull-ups

The ultimate display of upper-body strength, the one-arm pull-up is a highly challenging exercise that requires maximum strength in your lats, biceps, and grip.

13. Bar Muscle-ups

By using a horizontal bar on the Pitbull Rig, you can practice your bar muscle-ups, an advanced Calisthenics move that combines explosive power and technique, working your upper body and core.

14. Pistol Squats (With Support)

Use the bar for support while performing pistol squats, a one-legged squat variation that tests your lower-body strength, balance, and flexibility. Holding onto the bar can provide you with balance as you develop this skill.