Hoopers Beta | Wide, Standard, or Reverse Grip Pullups... What's the Difference? @HoopersBeta | Uploaded June 2022 | Updated October 2024, 4 hours ago.
A recent study can help us understand what the difference is between wide, standard, and reverse grip pullups. It's important to know the difference because each pullup involves different muscle activation. If you want to train effectively, you need to know which muscles you're targeting and which ones you might be neglecting.
Research Articles onlinelibrary.wiley.com/doi/full/10.1111/sms.13780
Urbanczyk CA, Prinold JAI, Reilly P, Bull AMJ. Avoiding high-risk rotator cuff loading: Muscle force during three pull-up techniques. Scand J Med Sci Sports.
Youdas JW, Amundson CL, Cicero KS, Hahn JJ, Harezlak DT, Hollman JH. Surface electromyographic activation patterns and elbow joint motion during a pull-up, chin-up, or perfect-pullup™ rotational exercise. J Strength Cond Res. 2010;24(12):3404-3414. doi:10.1519/JSC.0b013e3181f1598c
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// DISCLAIMER //
As always, exercises and rehab programs are to be performed assuming your own risk and should not be done if you feel you are at risk for injury. See a medical professional if you have concerns before starting a new training or recovery program.
// IMAGE ATTRIBUTIONS //
Anatomography, CC BY-SA 2.1 JP creativecommons.org/licenses/by-sa/2.1/jp/deed.en, via Wikimedia Commons
// PRODUCERS //
Written and Produced by Jason Hooper and Emile Modesitt
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A recent study can help us understand what the difference is between wide, standard, and reverse grip pullups. It's important to know the difference because each pullup involves different muscle activation. If you want to train effectively, you need to know which muscles you're targeting and which ones you might be neglecting.
Research Articles onlinelibrary.wiley.com/doi/full/10.1111/sms.13780
Urbanczyk CA, Prinold JAI, Reilly P, Bull AMJ. Avoiding high-risk rotator cuff loading: Muscle force during three pull-up techniques. Scand J Med Sci Sports.
Youdas JW, Amundson CL, Cicero KS, Hahn JJ, Harezlak DT, Hollman JH. Surface electromyographic activation patterns and elbow joint motion during a pull-up, chin-up, or perfect-pullup™ rotational exercise. J Strength Cond Res. 2010;24(12):3404-3414. doi:10.1519/JSC.0b013e3181f1598c
Links to website, citations, social media, t-shirts: https://linktr.ee/hoopersbeta
// SPECIAL THANKS to The Wall Climbing Gym. Check them out at: thewallclimbinggym.com
// MORE INFO //
For more content like this as well as in-depth blog writeups and links to research articles, go here: hoopersbeta.com
// PRIVATE PT CONSULTS //
Want an in-person or e-consult with Jason? Go here: hoopersbeta.com/private-sessions
// MEMBERSHIPS //
Join the HB fam to get access to various perks, like priority comment responses:
youtube.com/channel/UCsqZk5V2d44TNLRFSI5aVfg/join
// SHOP & SUPPORT (affiliate links - not sponsored) //
- Hooper's Beta T-shirts: teespring.com/stores/hoopersbeta
- Favorite on-the-go food: bit.ly/3InYwtu
- Resistance bands: amzn.to/3mRUwFX
- Crane scale: amzn.to/3wuLDrp
- Lacrosse/massage ball: amzn.to/3hot8OD
- Stainless steel massage tool (or just use a butter knife): amzn.to/2L5F1xa
- Adjustable dumbbells (pricey but so useful!): amzn.to/38FPG9Q
- Emile's favorite climbing shoes: amzn.to/3hpC1Yq
- Jason's favorite climbing shoes: amzn.to/2WS8QE0
- Our favorite chalk: amzn.to/3pqTa6T
- MFD/cupping set: amzn.to/3dAT9ZN
- BOSU Balance Trainer: amzn.to/3ttN88F
// DISCLAIMER //
As always, exercises and rehab programs are to be performed assuming your own risk and should not be done if you feel you are at risk for injury. See a medical professional if you have concerns before starting a new training or recovery program.
// IMAGE ATTRIBUTIONS //
Anatomography, CC BY-SA 2.1 JP creativecommons.org/licenses/by-sa/2.1/jp/deed.en, via Wikimedia Commons
// PRODUCERS //
Written and Produced by Jason Hooper and Emile Modesitt
// FOLLOW US ON INSTAGRAM @hoopersbetaofficial //
instagram.com/hoopersbetaofficial
#trainclimbsendrepeat #climbingtraining #physicaltherapist
