After the beginner stage of calisthenics, the best approach is to practice every grip one can imagine: pullups, chinups, neutral, normal diameter bar, large diameter bar, rings, rope, towel, climbing board, ledge, wide, narrow, thumb under, thumb over, three fingers, two fingers, chalked up hands, chalk-free hands, full grip, finger tips grip, false grip, one-arm, uneven grips, and variations thereof...
Grip is so important. Once you get that iron-grip everything gets so much easier and you can focus on whatever your goals are. Also, I don't know why, but when reading your comment my mind was instantly transported to that scene in Forest Gump where Bubba keeps rattling off different ways to prepare shrimp.
@@BenSmith-xn4rj I have naturally small forearms and small wrists. That makes my grip relatively weak for my 200 lbs body. I have to do grip-focused exercises to get my grip where I need it. Basically, I do a lot of deadhangs.
@@BenSmith-xn4rjyour assertion that grip strength makes a difference makes sense because whenever I or my clients use a good amount of chalk, it always seems easier.
Same. I feel like a monster with neutral grip, especially with weighted. Wide grip will humble me quick lol. But the tendonitis as a whole is def getting to me finally.. sucks
@@Ascendsean35you guys gotta take longer rests or do a deload. Your muscles recover wayyyyy faster than your tendons, like a lot faster. Prioritize lengthened rest every 4-6 weeks, I had the same issues and learned about deload weeks. I come back way stronger and I get a crazy pump once I start again
@@roberttruesdale7062 I’ll look into that. I think you’re right on the resting. Especially from pull-ups specifically. In literally 10+ years I cant imagine I ever went more than a few weeks without doing any lol
To add: you don't need to cut to zero on a deload. You can maintain your strength & muscle at 1/3 the volume and still get all the rest benefits. Afterward, you'll probably get a pretty solid PR.
I do various grips, wide, shoulder width, narrow and prolonged. Occasionally I'll do some pull up ,palms facing me. Always good to switch it up and hit the muscles from different angles. I also tend to do the first 10 or so 80% range at a quick pace and last handful slower and complete range. Like he said , it's what works for you. Everyone is different.
Thanks for the video. It was very informative! Question: to practice dead hangs, which grip, in your opinion, is the best? My primary goals are: strengthening rotator cuff muscles and grip strength.
I was in the USMC from 1998 - 2006. Most I could do at once was 16. :( However, I discovered two things that are optimal over what's in this video. Gripping the bar with your thumb is less optimal than bringing your thumb over the bar alongside your fingers. You're exerting just a tad bit of extra energy 'squeezing that thumb' for your grip. 2nd, a wide diameter bar (like 2.5" or 7cm) is easier than a narrower diameter bar, as it more evenly distributes the load of your body on your hands over a bigger area.
i do pullups with more focus and connection towards the outer side of my palms (towards pinky finger), it has more connection to my outer lats. Simply imagine bending the bar downwards, like bending the bar into a circle.
You're right, Anni. My wife is learning to pull up and the bars in gyms are typically made for a male hand span. She has gotten used to it but it did take time. If you DO have access to a thinner bar, try to use that. If not, at least you know that if you can learn to pull up on a thick bar, you can do pull ups anywhere 💪🏿💪🏿
When I started pull up, I used pronated grip, after a while I have problem with my right wrist so I switch it to neutral grip, have no problem ever since.
in terms of 1rm chinup seems better for grinders and pullup better for explosive pullers. For multi rep +32kg, pullup is probably more efficient as the rom is smaller
Yes, the question is, palm grip the bar or finger grip the bar. Palm grip hurts the palm skin, finger grip is better but I read somewhere it is not ideal for either exercise.
ever since I got the suisse pull-up handles, I feel like my pullups and chin ups work my rear delts more than before. I always go for chin-over-the-bar but since the bar is now higher due to the pullup handles, it has increased my range of motion (meaning that the ROM would be considered chest-to-bar w/o the handles). My question to you is this: do you think that extra bit of ROM (either from doing chin-over-bar w/these handles or chest to bar w/o handles) engages more of the rear delts? Thanks.
Heya mate, first of all good on you for finding a way that helps you get the most. Out of your pull ups / chin ups. By increasing the range you will likely see benefits across your whole back, not just your rear delts, as everything (lats, traps, rhomboids, teres major and minor, infraspinatus all work to pull you higher up the bar 💪🏿
Great video. The only thing I disagree with is that chinups cannot be done with a very wide grip. It's true that for a straight bar it feels bad, but if you have angles at the sides of the bar (or rings), you can do them, won't feel bad on the wrist and it's considerably harder than regular chin ups. That aside, always good, nuanced info :]
@@CaliToTheCrowd definitely, but really worth a try. Thanks for the video, again. Bringing quality is rarely seen in the fitness community, but you manage to do so :]
Very nice video. Good advice done by a natty which seems rare to find these days. I don’t need exercise advise from someone on enhancing drugs where virtually anything works. Thank you for this..👍🏽
I would always suggest to stay away from training through pain. If you have an imbalance, then consider this, Jorge: th-cam.com/video/fhzHna_mYQ0/w-d-xo.html
My wrists always hurt during chinups, and I give up around the 5-6 rep range. Pullups don’t bother my wrists but my forearms start burning after 10 reps xD
Do you mean thumb wrapped under or thumb wrapped on top with the other fingers? (The thumb plays a part either way; so saying "thumb-less" is unclear.)
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Check out my couch to pull up program: www.calitothecrowd.com/couch-to-pull-up-details
After the beginner stage of calisthenics, the best approach is to practice every grip one can imagine: pullups, chinups, neutral, normal diameter bar, large diameter bar, rings, rope, towel, climbing board, ledge, wide, narrow, thumb under, thumb over, three fingers, two fingers, chalked up hands, chalk-free hands, full grip, finger tips grip, false grip, one-arm, uneven grips, and variations thereof...
Grip is so important. Once you get that iron-grip everything gets so much easier and you can focus on whatever your goals are. Also, I don't know why, but when reading your comment my mind was instantly transported to that scene in Forest Gump where Bubba keeps rattling off different ways to prepare shrimp.
@@BenSmith-xn4rj I have naturally small forearms and small wrists. That makes my grip relatively weak for my 200 lbs body. I have to do grip-focused exercises to get my grip where I need it. Basically, I do a lot of deadhangs.
You the man!!!
@@BenSmith-xn4rjyour assertion that grip strength makes a difference makes sense because whenever I or my clients use a good amount of chalk, it always seems easier.
Neutral is the best to me because it doesn't bother my elbows. I can do weighted pull-ups and progress without having to worry about tendonitis
Same. I feel like a monster with neutral grip, especially with weighted. Wide grip will humble me quick lol. But the tendonitis as a whole is def getting to me finally.. sucks
@@Ascendsean35you guys gotta take longer rests or do a deload. Your muscles recover wayyyyy faster than your tendons, like a lot faster. Prioritize lengthened rest every 4-6 weeks, I had the same issues and learned about deload weeks. I come back way stronger and I get a crazy pump once I start again
@@roberttruesdale7062 I’ll look into that. I think you’re right on the resting. Especially from pull-ups specifically. In literally 10+ years I cant imagine I ever went more than a few weeks without doing any lol
@@Ascendsean35 yea bro take a week every month and a half or so depending on how you feel but you'll feel the benefits
To add: you don't need to cut to zero on a deload. You can maintain your strength & muscle at 1/3 the volume and still get all the rest benefits. Afterward, you'll probably get a pretty solid PR.
3:30 cat enjoyer spottet
Bro idk why but I feel youre one of the most real calisthenics trainers out there. Thank you for your work
As a rock climber, I often do pull-ups with fingers slightly extended (rather than tight fist grip) and also with my thumb hooked over the bar.
This is a fantastic change to make it more specific to what you need the exercise for! 💪🏿
As a climber try uneven pullups, helped me a lot on the rock
Bro if you are a rock climber you alredy are like lvl90
This guy knows what he's talking about! Love it
Cheers Ethan! 💪🏿
How you're still a hidden gem is beyond me. This channel should be up with the big calisthenics youtubers
I do various grips, wide, shoulder width, narrow and prolonged. Occasionally I'll do some pull up ,palms facing me. Always good to switch it up and hit the muscles from different angles. I also tend to do the first 10 or so 80% range at a quick pace and last handful slower and complete range. Like he said , it's what works for you. Everyone is different.
I have always wondered this! I can do almost two times the number of chin ups compared to pull ups! Thanks for explaining
No worries 😁
Great video. You deserve a much bigger following. I hope the right audience finds you!
Awesome video, straight to the point, no BS. Solid content. Many thanks.
Cheers Simon 💪🏿
Regarding problems with finding bars for neutral grip pullups: try kensui swissies - they turn any straight bar into parallel one for neutral grip.
Or if you have a rack position your dip bars up higher for a neutral grip pull up
Thanks for recommendation. I checked these out and just ordered some :-)
Or... you could just do X- Commando Pull Ups
+1 for cat
👀 🐆
Thanks for the video. It was very informative!
Question: to practice dead hangs, which grip, in your opinion, is the best?
My primary goals are: strengthening rotator cuff muscles and grip strength.
I was in the USMC from 1998 - 2006. Most I could do at once was 16. :(
However, I discovered two things that are optimal over what's in this video.
Gripping the bar with your thumb is less optimal than bringing your thumb over the bar alongside your fingers. You're exerting just a tad bit of extra energy 'squeezing that thumb' for your grip.
2nd, a wide diameter bar (like 2.5" or 7cm) is easier than a narrower diameter bar, as it more evenly distributes the load of your body on your hands over a bigger area.
3:09 why the pull up improve the chin up and why it's not possible the other way around ???
i do pullups with more focus and connection towards the outer side of my palms (towards pinky finger), it has more connection to my outer lats. Simply imagine bending the bar downwards, like bending the bar into a circle.
The diameter of the bar is another factor affecting overall mechanics. I’ve child size hands and fingers so struggle to maintain grip on thicker bars.
Me too! I was wondering if there’s any fix for this, or whether it’s just something that will always be difficult.
You're right, Anni. My wife is learning to pull up and the bars in gyms are typically made for a male hand span.
She has gotten used to it but it did take time.
If you DO have access to a thinner bar, try to use that. If not, at least you know that if you can learn to pull up on a thick bar, you can do pull ups anywhere 💪🏿💪🏿
Practice with thumb on top, and you will be able to handle any diameter bar.
I can do 10 neutral grip pull ups but struggle to hit 5 normal pull ups. Looks like I need to start focusing on normal pull ups for a bit
Prefer neutral grip overall applies better to rope climbs and wrestling if you box lowers the stress on wrist and elbows like you said.
When I started pull up, I used pronated grip, after a while I have problem with my right wrist so I switch it to neutral grip, have no problem ever since.
Angles 90 allow you to rotate your grip mid move, like doing your pull-ups on rings but easier.
Very informative!!!
You're welcome 💪🏿
in terms of 1rm chinup seems better for grinders and pullup better for explosive pullers. For multi rep +32kg, pullup is probably more efficient as the rom is smaller
Yes, the question is, palm grip the bar or finger grip the bar. Palm grip hurts the palm skin, finger grip is better but I read somewhere it is not ideal for either exercise.
ever since I got the suisse pull-up handles, I feel like my pullups and chin ups work my rear delts more than before. I always go for chin-over-the-bar but since the bar is now higher due to the pullup handles, it has increased my range of motion (meaning that the ROM would be considered chest-to-bar w/o the handles).
My question to you is this: do you think that extra bit of ROM (either from doing chin-over-bar w/these handles or chest to bar w/o handles) engages more of the rear delts?
Thanks.
Heya mate, first of all good on you for finding a way that helps you get the most. Out of your pull ups / chin ups.
By increasing the range you will likely see benefits across your whole back, not just your rear delts, as everything (lats, traps, rhomboids, teres major and minor, infraspinatus all work to pull you higher up the bar 💪🏿
Neutral grip all the way, very comfortable and easy to progress on
Any thoughts on a video covering the false grip? Think it would be beneficial for many of your viewers :)
Hey Andrew, I want to start studying all the theoretical part regarding calisthenics, how did you start? Anyway, nice video as always
The first book that got me into thinking deeper about this is overcoming gravity:
th-cam.com/video/9S8jNrrmUSU/w-d-xo.html
Would highly recommend 👊🏿
@@CaliToTheCrowd Thanks!!! 👊
Awesome content man, i always wanted to know the answer but never got a good one until now, so thanks.
Great video. The only thing I disagree with is that chinups cannot be done with a very wide grip. It's true that for a straight bar it feels bad, but if you have angles at the sides of the bar (or rings), you can do them, won't feel bad on the wrist and it's considerably harder than regular chin ups.
That aside, always good, nuanced info :]
To be fair that is true, Max - an angled would certainly allow for wide chin ups to be more accessible.
Definitely doable... but damn hard 😅
@@CaliToTheCrowd definitely, but really worth a try.
Thanks for the video, again. Bringing quality is rarely seen in the fitness community, but you manage to do so :]
Very nice video. Good advice done by a natty which seems rare to find these days. I don’t need exercise advise from someone on enhancing drugs where virtually anything works. Thank you for this..👍🏽
Thank you! 👊🏿
good video
I love neutral grip pull ups but I want to learn muscle up
Andrew, do you have a video on chest 2 bar pull ups? Could you explain how you would train them if you started from scratch?
I got you Giovanna: th-cam.com/video/itaC8CXWP6A/w-d-xo.html
It includes a free workout to get you started as well
What’s safest for tennis elbow iyo?
Finger stretches by lightly bending them back in the 4 directions. This will iron proof your elbows
Loved this breakdown bro!!
Cheers James 💪🏿
what about towel pull ups
Would extreme wide pull up target different muscles?
That cat is basically your coach...."meow meow meow you're doing it wrong meow meow meow get me a bowl of milk, human!"
Drill Sergeant Sasha is a brutal PT 😅
Where did you get that polo shirt from?
Thank you sir! I have an imbalance in my back. It hurts to do pull ups. Is it okay to do chin ups only where I get no pain? Will I build an imbalance?
I would always suggest to stay away from training through pain.
If you have an imbalance, then consider this, Jorge: th-cam.com/video/fhzHna_mYQ0/w-d-xo.html
@@CaliToTheCrowd thank you so much sir!!!
Beautiful cat !
yeah she's awesome 🐆😁
Why do i get soreness on part of my triceps the next day after doing chin ups?do chin ups also work on triceps aswell?
@@madassathish3539 Partly, yes. And partly your chest as well.
The long head of the triceps also perform shoulder extension, just like the lats
I had a reply, but I guess the channel owner deleted it.
Awesome video, thank you
Thank you 👊🏿
Really nice content :D
Was that a bengal?
Yup 🐈
Really excellent video.
I love my rings, best 50 euro spend:) also for dips
My wrists always hurt during chinups, and I give up around the 5-6 rep range. Pullups don’t bother my wrists but my forearms start burning after 10 reps xD
Would highly advise trying them on rings until your wrists and forearms are a little better conditioned 👊🏿
Good luck bro!
I wasn't expecting the "aura" factor for pull-ups LMAO you ain't lie though
this video is brilliant
Cute cat
Simple and practical
💯
1like = 1 pull up
LET'S DO THIS!!!!!! 💪
I just hearted this - I expect 100 Pull ups 💪🏿
@@CaliToTheCrowd yes I will do it, thanks for the heart ❤️
who likes the cat ? 3:32
shawtation lol love that
Subscribed
Welcome to the Cali crowd 👊🏿
All this pulling, with only one mention of scapula retraction to start. 🤔
Having golfers elbow i find pullups with a thumb-less grip the most comfortable, even when weighted.
Golfers is horrendous. Hope you recover fast, John!! 💪🏿👊🏿
Do you mean thumb wrapped under or thumb wrapped on top with the other fingers?
(The thumb plays a part either way; so saying "thumb-less" is unclear.)
i fixed my golfers elbow using indian club workouts. sorted out a bunch of little shoulder and wrist problems I had, too. and it made my swing better
Bro i do mine in a wall edge i don't even grip , my forearm veins are starting to show tho even at a higher bodyfat%
I can only do 3 pull ups lol. But still improvement because before I could not do 1 at all. I'm just wondering now when I can at least hit 5. ⏲