Pull-up Power!

Go Commando!
Easy my friends, it’s not that kind of party. Along with the earlier mentioned muscles being used, this unique pull-up variation hits the chest as well, while putting less stress on the shoulders.


1.    Turn your body sideways so you’re able to look down the length of the bar. Grip the bar with your palms facing each other in a staggered position where they are next to each other.[/third_paragraph][third_paragraph]D02

2.    As you pull yourself up, move your head to one side to avoid hitting the bar and continue to pull until your chin reaches the bar. Alternate sides with each rep.

3.    Once you complete a set, alternate your hands on each set to avoid muscle imbalances.[/third_paragraph][/row]

Prescription: As a warm-up: 8-10 reps, as a workout: 2 sets of 8-15 reps


Tough Guy?
If you ever get to the point that you don’t find any pull-up/chin-up variation tough enough then simply add to it for more of a challenge. Throwing your gi over the bar and performing a variety of hand grips will certainly challenge the strength of your hands and fingers. Scramble’s Grip Trainer, Origin’s OrangaHang and JitsGrips are all great alternatives to the gi that eliminate the excess material getting in your way and allow for more variety of grips. Using towels, two tennis balls (for Grappler Pull-ups), suspended Olympic rings (instead of a bar), ankle weights, weighted vests, and dip belts with additional weight will also step up the level difficulty.


Not There Just Yet?
If you have issues doing a pull-up/chin-up, another option would be to perform the movement with assistance through the use of a chair, plyometric box, exercise band, or having a partner help you.





Travis began his love for grappling and fitness more than ten years ago here in Southern California and has turned that passion into a career helping Mike steward this fine publication. He has been training jiu-jitsu since 2009 under John Munoz at C-quence JJ/MMA in Norco, CA.

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