How to Grip the Pull-Up Bar

PUll Up Bar

From a simple dead hang to the bar muscle up, we regularly use the pull-up bar to develop the upper body and train functional skills, including grip strength and endurance!  Today we’ll get your grip knowledge dialed in so you get the most out of your time hanging from the rig.

Keys of the best grip:

  • Thumb wrapped opposite the fingers.  If your thumb is on the same side of the bar as your fingers, you did it wrong. 
  • Base knuckles (the ones closest to your wrist) rotated forward up to the top of the bar. They should be higher than your middle knuckles. 

Benefits of this grip:

  • Stronger hold on the bar with less slipping.  Get more work done, and reduce torn blisters caused by friction.
  • More leverage for bar movements.  It’s easier to get above the bar when you start with your wrist higher on the bar. 
  • Engages muscles in your back, keeping your shoulders more stabilized.
  • Lets newer athletes know when their grip is done.  When you feel your base knuckles sliding lower than your middle knuckles and your thumb is coming off the bar, you know it’s time to drop down off the bar and give your grip a rest before you spectacularly fly off the bar.

Other tips to help:

  • Be patient and stick with it.  Developing grip strength takes time.
  • Keep your hands dry from sweat and use chalk as needed.
  • Use a callus shaver to keep calluses down, which further reduces the chances of torn blisters.
  • Avoid using gloves and leather straps. They get in the way of proper grip.  *Leather straps may very occasionally be called for when your goal is saving your grip (not training your grip) while performing high volume, such as in a competition.

Try it out and send us your questions!!


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