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.
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Nick 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.
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