Tactical Fitness Report with Stew Smith Podcast
Health & Fitness
What is the best way to grip the pullup bar? It depends. I think a wide variety of grips can make your pullup workouts more enjoyable and diversify the strain on wrists, elbows, shoulders, joints, and muscles. But what is the best way to grab the bar? That also depends.
Grabbing the Bar
Depending on the grip you select and how many pull-ups you plan to do in a workout, you may want to consider how you grab the bar. One of the ongoing debates in the fitness world is where the thumbs go when the bar is grabbed. I call these grips the barbell grip and the mountain climber grip.
A classic workout incorporating all the grips is the half pyramid repeated five times, one for each grip. This workout totals 150 pullups in a single workout, but you can adjust to 100 total repetitions by not doing the 10-rep set below:
Regular Pullup – 2,4,6,8,10
Reverse Pullup - 2,4,6,8,10
Close Pullup - 2,4,6,8,10
Wide Pullup – 2,4,6,8,10
Commando Pullup - 2,4,6,8,10
Discussions on pull-ups are popular mainly because they are so difficult. The percentages of men and women able to perform one unassisted pullup are low, as this exercise is the “heavy weightlifting” of the calisthenics world. As a nation that is increasingly getting heavier and heavier every decade, the statistics will likely continue in the negative direction until we get stronger and lose weight (generically speaking).
Episode 278: Tactical Fitness Report 239 - Tyler Koch – MS CSCS - Human Performance Director for Air Force Squadrons
Episode 277: There is More to Training for Spec Ops Selection Than Beat Down Workouts
Episode 276: Can't Run - Try These Bike Workouts
Episode 275: Over-Training or Under-Recovery plus LIVE QA and CSS Critique
Episode 273: TFR 238 Saving Your Nostalgic History While Serving with Jeff Nichols
Episode 272: Getting Back into BUDS is Harder than Getting To/Through the First Time
Episode 271: Skip Stretching at Your Own Risk...Plus LIVE QA with Stew Smith
Episode 270: Endurance and Strength Training + Going LIVE with QA by Stew Smith
Episode 269: Thanksgiving Week Plus Going LIVE with QA with Stew Smith
Episode 268: What Our Deloads Look Like - Consider Them When Changing Seasons
Episode 267: Most Common Training Mistakes Athletes Make Preparing for Spec Ops - LIVE QA
Episode 266: Time in the Pain Cave - Have Your Spent Enough Time There Spec Ops Recruits?
Episode 265: Rucking for Fun? Some Tips for New Ruckers Plus LIVE QA
Episode 264: TFR 236 - Take Your Training Seriously with Stew Smith and Jeff Nichols
Episode 263: All Ways to Lose Weight Have These Two Things in Common (even Vegan and Carnivore)
Episode 262: Are You a Car, Truck, or SUV - Body Types for Rucking / Tactical Fitness
Episode 261: Happy Monday - LIVE QA with Stew Smith (varying topics from quitting to doing lift cycles)...
Episode 260: Do You Trust Your Training? Regardless - Assess Yourself (Verify it Works)
Episode 259: Tuesday is For Consistency - Keep Moving...Plus Live QA with CSS Critiques
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