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 203: TFR 202 - Special Ops Tactical Fitness (BUD/S) Mentally Tough or Stupid
Episode 202: TFR201 - FitOps.org Education Director and Army Ranger Nate Palin Discusses Military Transition
Episode 201: TFR 200 - Operator Syndrome Discussion with Dr. Christopher Frueh
Episode 200: TFR 199 - From Athlete to Tactical Athlete - See GMTM.com
Episode 199: To, Through, and After with Navy SEAL Eddie Gallagher
Episode 198: TFR 198 - Jeff and Stew Discuss Life in the Teams
Episode 197: TFR 197 - The Wiry Guy Goes to BUD/S
Episode 2: To, Through, After with Jason Sweet - SOCOMathlete.com
Episode 1: To, Through, and After with Navy SEAL Jake Zweig
Episode 196: TFR196 - Stew and Jeff Discuss Creating a Timeline That Works for You
Episode 195: TFR195 - 18 Year Career LEO Loses 100 lbs - Focus on Health with Marc Hildebrand
Episode 194: TFR 194 - You Might Need a Reset IF...
Episode 193: TFR 193 - Jeff and Stew on Setting and Exceeding the Standards
Episode 197: TFR 192 - Running in Boots, Adding Weights, Programming to Fix Weaknesses
Episode 196: TF 190 - O2X Tactical Fitness APP Walk-Thru
Episode 196: TFR 191 - Discussion with Jan Wright (Chief of Police) About Ultras, Adventure Racing, Yoga, Tactical Fitness.
TFR 189 - Building a Running (Aerobic) Base for the Tactical Athlete
Tactical Fitness Report 188 - LIVE With Jeff Nichols
TFR 187 - Periodization Types and Tactical Fitness Applications
TFR186 - A Vicious Snowball of SIPE, Heat Casualty, Pneumonia & Rhabdo
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