The grip pull up, unique bodyweight exercises difficulty rating for one rep – 5 out of 10.
Average time taken to master, straight away.
The grip pull up is a simple but effective way of improving your grip power and benefits anyone involved in a sport or martial art that requires such attributes. This exercise is identical to and works the same muscles as the standard version except for the fact that you hold on to a couple of thick ropes or towels tied around the top of the bar and it is this technique that puts the extra emphasis on the strength of your grip.
Tie a couple of thick ropes or towels around the bar shoulder width apart for you to hold on to. From there grab a hold of them in a fist type grip, take a deep breath and then expel the air powerfully as you slowly pull yourself up until your chin is a couple of inches past the bar. Then slowly lower yourself down to the starting position, hold this position for a second and repeat for as many reps as possible.
Although this exercise works the same muscles as the standard version, when you first include this technique in your training you will find that your grip will give in before your muscles tire, however, after some practice it will soon be strong enough to withstand the demands required of it.
Do not train this exercise more than twice a week as the hands can be very fragile and take a long time to heal if you injure them.
Once you have mastered this version you can increase the difficulty by including a static hold were you pause at the top position for 5 seconds on each rep.
Concentrate on keeping your latissimus dorsi and abs tensed throughout the movement.
Lean back slightly and thrust your chest forward before you begin each rep.
Keep unnecessary movement to a minimum so that you do not use your body’s momentum to reach the bar. Pausing for a second at the end of each rep helps with this.