Effective Pull Up Variation

June 28, 2009 on 2:50 pm | In Strength Training | 3 Comments

Here is a classic relative body strength exercises that I included in the Bull Strength Manual. 

The movement is simple to explain – simply perform a dynamic pulling movement and switch grips at the peak. 

Benefits of Switch Ups

  • Improved dynamic grip strength
  • Forces a dynamic pull or chin up
  • Increased upper back and forearm strength
  • Requires more control during deceleration
  • Challenging and enjoyable!

Switch Ups

Give these a try and let me know how it goes!  Check out many more effective variations in Bull Strength!

- Joe Hashey, CSCS -

bullstrength strong enough n red Effective Pull Up Variation

3 Comments »

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  1. Coach Hashey,

    Do you see any potential issues with fostering improper recruitment patterns by using this variation? e.g. encouraging pulling with the biceps versus the lats and upper back musculature?

    From the looks of it, I like the explosive aspect of the exercise and the deceleration require, as well, but I figured it would still be worth asking about the biceps/arms versus upper back issue. Perhaps this is one time where I am so far off base that I just need to trust the movement and not question so much.

    Any feedback would be most appreciated.

    Comment by Jack — June 28, 2009 #

  2. Joe!!! What up man! Love this exercise. I have been usng it for a while. I really started seeing improvements when I started using the smallest mini band for some added resistance. Also, you should do a video on the rafter grabs you taught me several months ago. Where you do a dynamic effort pull up and release both hands and grab a higher pull up bar, rafter, etc. That definitely helped to increase my total. Thanks fo always giving great advise.

    Jack, I think it is more about traning the movement dynamically than consciously fcusing on recruiting certain muscle groups. As it relates to athletics, training a movement would be preferable to training a muscle group.

    Comment by JR — June 29, 2009 #

  3. Very cool Coach.

    I was up late last night watching Ninja Warrior on G4 and couldn’t help but think about the incredible number of pullup variations that could be pulled from the show. I imagine this one’s been used before!

    Comment by Travis — June 29, 2009 #

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