Pull-ups

Types of grips

1. Pronated (overhand) – palms facing forward
2. Supinated (underhand) – palms facing backwards
3. Neutral grip – palms facing each other
4. False grip – wrists above the bar

Grip stances

1. Normal (shoulder-width)
2. Wide
3. Narrow

Types of pull-ups(from easy to difficult)

1. Inverted pull-up (inclined pull-up) – chin over the bar or chest touches the bar (advanced version)

2.     Chin-up – chin over the bar

3.     Chest-up – chest touches the bar

4.     Muscle-up – upper body over the bar. It is recommended to use a false grip in order for you to go into a dip position before pushing yourself up

For a start, you should start from type 1 first beforeadvancing to type 2, depending on your proficiency level. However, if you wantto perform a muscle-up, you have to be able to do the first 3 typescomfortably. A general guideline is that if you can perform 10 repscomfortable, it is time for you to advance to a more challenging exercise.


For more advanced warriors, you could perform a few or alltypes to challenge yourself and for variety sake.