30 Pull Up Variations from Beginner to Advanced
By Greg Mihovich
If you boil all movement down to basics, pulling and climbing would be right up there at the top of the list. Pulling challenges the hands, forearms, arms, back and shoulder complex.Pull ups are, arguably, the best Pull Up exercise for fighters and grapplers.
30 pull up variations for you and your team to try in your next workouts.
**Master the basics, build a solid foundation and then progress slowly over time. Some of these variations are VERY advanced and could be dangerous, if you haven't developed the proper strength.
- Chin Up Top Hold
- Chin Up Negatives
- Timed Pull Up Hang
- Chin Ups
- Pull Up Top Hold
- Static Commando Pull Up
- In & Out Grip Pull Up
- Pull Up on Gymnastics Rings
- Pull Ups on Thick Bar
- Pull Ups on Thick, Rotating Bar
- Pull Ups on Thick, Rotating Trapeze Bar.
- Commando Pull Ups
- Softball Pull Ups
- Clinch Grip Pull Ups
- Fingertip Pull Ups
- Two Finger Pull Ups
- One Finger Pull Ups
- Weighted Pull Ups
- L-Pull Ups
- Rope Pull Ups
- V-Pull Ups
- Rotational Pull Ups
- Reaching Pull Ups
- Pull Over
- Kipping Pull Ups
- Grip Switch Pull Ups
- Clapping Pull Ups
- Uneven Grip Pull Ups
- Timed One Arm Hang
- Kipping One Arm Chin Ups
Greg owns and runs the Underground Gym in Red Bank, NJ where he teaches an assortment of sport martial art, hand to hand combat and fitness regimens. Along with his extensive strength and conditioning regimen, Greg has been an active martial arts practitioner for over 20 years and has been teaching professionally for over 10 years.
