Workout: Back Squat: 5-5-5-5-5
Accessory: 4×25 Banded Hamstring Curls
Which Grip Is Best (AND SAFEST) For Pull-Ups
There are two predominant grips for performing pull ups… the thumb-around-the-bar full grip …and… the thumbless false grip.
Both can offer benefits so use the one that is most comfortable for you and best suits your needs. So, how might they help you?
~Grip is stronger with the thumb wrapped, which can lead to more total muscle activation. So use this if strength is your main limitation (most beginners or those doing weighted variations).
~Stronger grip leads to more rotator cuff activation, so the full grip may offer some benefits to shoulder stability, which is HUGELY important to the health of your shoulder joints.
~Having the thumb wrapped is more secure.
~Use this grip if you are limited more by endurance than strength. The forearms tend to not burn out as quickly with the false grip.
~Many lifters say that they feel the lats better with this grip. So it may help improve your mind-muscle connection regarding the lats.