Master The Assisted Hammer-Grip Pullup for Your Swim Strength Program

Today’s exercise the Assisted Hammer-Grip Pullup is not only great prep for the pullup, but also an amazing test pullup preparedness.

Using a hammer grip or neutral grip focuses on different musculature in the pull movement, which helps in the all-round development and progression of the pullup.

Exercise 4: Assisted Hammer-Grip Pullup


We suggest using a box or bench below the pullup bar for the athlete to stand on to get set up. Set up the band in the middle of the bar, then hook the band over one of your knees or feet (depending on comfort level). Hold on to the bar, hands shoulder-width apart with a supine grip – palms up.

Pull your body in a smooth movement toward to the bar. Squeeze your elbows into your side as you pull to get your chin above the bar. Avoid “reaching” for the bar with your chin. Pause.

Slowly return to the start position. Pause. Without a big jerking movement, repeat the movement for the prescribed reps.

Remember, stretch your lats and shoulders in-between sets for best performance.

Want more Building Blocks?

Download our e-book to receive an in-depth look at our full August Building Blocks!

Want Feedback?

We’re here to help. We highly encourage you and your athletes to share videos and pictures performing the exercises. Use #BuildBetterAtheltes in order to receive feedback and guidance from one of our elite coaches on the BridgeAthletic Performance Team.

Be sure to check back tomorrow for more Building Blocks!

New Call-to-action

About BridgeAthletic

BridgeAthletic Logo 3BridgeAthletic works with elite professional, collegiate, and club swimming programs to provide a turnkey solution for dryland training.  Led by Nick Folker, the top swimming strength and conditioning coach in the world, our team builds stroke-specific, custom-optimized dryland programs for each of our clients. The individualized workouts are delivered directly to athletes via our state of the art technology platform and mobile applications. Check Nick and BridgeAthletic out as recently featured in SwimSwam.

About Nick Folker 

Nick Folker, BridgeAthleticNick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s athletes have won 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships. Megan Fischer-Colbrie works as the Sports Science Editor at BridgeAthletic.  Megan was a four-year varsity swimmer at Stanford, where she recently graduated with a degree in Human Biology.

The Championship Series by BridgeAthletic is designed to empower athletes with tips from the pros that will help them reach peak performance come race day.  We will be covering competition-focused topics such as nutrition, recovery, stretching, and mental preparation.

Follow BridgeAthletic on Twitter here.

Like BridgeAthletic on Facebook here. 

Follow BridgeAthletic on Instagram here. 

Swimming Training is courtesy of BridgeAthletic, a SwimSwam ad partner.

Leave a Reply

Notify of

Inline Feedbacks
View all comments