The Overhand Grip Pull Up: A Good Alternative To the Hook Grip?
Overhand grip pull ups are one of the most popular alternative to the hook grip pull up. They have been used for years, but they were not widely known until recently. They have become very popular among bodybuilders because it helps them improve their strength without having to use a lot of weight.
There are two types of overhand grip pull ups: the traditional and the reverse grip. Both types work well, but there is a difference between them. There are many different reasons why people choose to do either type of pull up, so let’s take a look at each one separately.
Traditional Overhand Grip Pull Ups
A traditional overhand grip pull up involves gripping your hands with palms facing away from you while pulling yourself upward toward your elbows. You may hold onto a barbell or another object to assist you in doing this exercise.
These pull ups are great if you want to build your upper back muscles, which will make it easier for you to perform other exercises such as rows and dips. However, these pull ups aren’t nearly as effective when it comes to building your biceps muscle mass since they don’t target the brachialis muscle group that much.
Reverse Grip Overhand Pull Ups
These pull ups are used by many people who want to incorporate overhand grip pull ups into their exercise routines. Unlike the traditional overhand grip pull ups, you grip the bar or whatever you’re holding onto with your palms facing toward you. This allows you to target your biceps and brachialis muscles more effectively, which will help you build a bigger arm.
There are more benefits to doing this style of pull up than just building bigger arms, though. The biggest benefit is that your wrists and forearms don’t take as much of a beating when doing these types of pull ups as opposed to regular overhand grip pull ups.
The main disadvantage to reverse grip overhand pull ups is that they may not be as effective for some people at building their upper back muscles since you no longer have your elbows pointing outwards. This may cause you to not get the complete range of motion that you would with regular overhand grip pull ups.
The Hook Grip Pull Up
The alternative most people turn to when they want to incorporate overhand grip pull ups into their exercise routine is the hook grip pull up. This involves wrapping your fingers over the bar and your palms facing towards you in a similar fashion to the reverse grip overhand pull up.
The only difference with this grip is that you make an “OK” sign with your hand and wrap your fingers over the bar. This makes it much more comfortable on the palms of your hands, but can put a little more stress on your wrists and forearms.
This is very beneficial if you use a lot of weight when doing overhand grip pull ups, but may not be as effective for people who don’t. It is great for people who want to build their brachialis muscles.
The only major disadvantage to the hook grip pull up is that it can get very uncomfortable on your palms, which will make it very hard to do a lot of them in one set. The best way to get around this is to wear weight lifting gloves when doing these types of pull ups.
A combination of all three types isn’t uncommon. Some people will use a hook grip for the negative portion of the reps and switch to an overhand grip for the concentric portion of the movement.
This can be a great way to work around issues that each style of pull up may pose while still being able to get in your target number of reps in a given set.
Find The Best Type Of Pull Up For You
While this article has covered some of the most common types of pull ups that most people use when training their upper bodies, everyone is different in their own way. What works for one person may not work as well for someone else.
The best thing to do is to experiment with different types of pull ups and see what works best for you. It won’t take long before you find the types of pull ups that give you the most benefit while placing the least amount of stress on your body.
Remember, it’s not just about how many pull ups you can do, but also how you execute the movement to get the most out of it.
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Getting Started With Pull Ups
The first thing that you need to do before even attempting a pull up is to make sure that you can at least do more than one rep of a standard chin up. The reason for this is that you need to build up the necessary back and arm strength to do a pull up correctly.
If you can’t even do a single chin up then you need to make sure that you’re following the right program to build up the necessary strength.
Rep Range: Depending on how strong you are, 8-12 reps of pull ups should be sufficient for muscle gain if done in combination with other back exercises. If you can do over 12 then try adding a weight belt with some added weights or wearing a backpack with some books inside of it. This will help to increase the resistance to over your weak point which is between 8-12 reps.
If you find that doing more than 12 reps becomes too easy, then it’s time to increase the resistance of the exercise by using a weight belt or backpack as stated above or by attaching weights to your ankles.
Muscles Targeted: Pull ups are a complete back workout. They hit all of the muscles from your shoulders to your back. The major muscles targeted are the latissimus dorsi, the rhomboids and the trapezius. Your biceps, forearms and grip are also worked quite hard as stabilizers.
Exercise Type: Compound pulling exercise.
Equipment: Barbell, Weighted Vest or GHR Machine.
Grab a hold of the pull up bar with your palms facing away from you and hands just outside your shoulders
While squeezing your shoulder blades together, pull yourself up until your chin reaches above the bar.
Once completed, lower yourself back down until your arms are completely straight again.
that is one rep.
Concentrate on squeezing your shoulder blades together as you pull yourself up. This will keep your back tight and secure and also puts the correct pulling leverage on the muscles that you want to target.
Make sure that you don’t lock your arms out at the top of the movement. This could cause injury and is a waste of partial reps. Just stop when your chin reaches the bar.
Failing To Accelerate The Bar Causes Missing Weight!
How to do it:
Grab a pair of 20 pound plates.
Lie on your back across a flat bench. Hold the 20’s in the air with your arms extended straight up.
Lower the weight down to your chest and pause for 2 seconds.
Push the weight back up with maximum force trying to accelerate the weight.
Lower the weight back down again and pause for 2 seconds when your arms are again straight. This is one repetition.
Sources & references used in this article:
Triceps exercise apparatus by MA Soria – US Patent 5,582,565, 1996 – Google Patents
WHAT TO DO WHEN DEADLIFTS BECOME A FOREARM WORKOUT by LSVSM GRIP – inspire.edu.lb
Bowling Green Strength & Conditioning Exercise Index by E McClelland – 2016 – scholarworks.bgsu.edu
Hand-held, friction stabilized, multi-exercise device by E Cheltenham – US Patent 5,259,824, 1993 – Google Patents
Stronger Arms & Upper Body by MF Read, P Calculator, BF Calculator
Smart bell by J Wuebben, J Stoppani – 2008 – books.google.com
Exercise bar with adjustable angle handles by H Nasir – US Patent App. 11/343,601, 2006 – Google Patents