--- title: "Building Blocks: The Combo Pullup Progression Day 4" description: BridgeAthletic launches there Building Blocks Campaign which focuses on providing a progressive look at building better athletes. image: https://blog.bridgeathletic.com/hubfs/951_-_Assisted_Hammer-Grip_Pullup.Still003_cropped.jpg --- [![BridgeAthletic Blog](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1317417595.png?width=150&height=50&name=file-1317417595.png "BridgeAthletic Blog")](https://blog.bridgeathletic.com) - [BridgeAthletic.com→](https://bridgeathletic.com/) ![](https://blog.bridgeathletic.com/hubfs/951_-_Assisted_Hammer-Grip_Pullup.Still003_cropped.jpg) August 26, 2015 By Nick Folker # Building Blocks: The Combo Pullup Progression Day 4 Share: - - - ### **[![New Call-to-action](https://no-cache.hubspot.com/cta/default/414934/b3a32c4c-d3d2-48c4-b1cb-3f1a3d779a69.png)](https://cta-redirect.hubspot.com/cta/redirect/414934/b3a32c4c-d3d2-48c4-b1cb-3f1a3d779a69) Day 4: The Assisted Hammer-Grip Pullup** How are you and your team progressing towards the pullup? Today's exercise the Assisted Hammer-Grip Pullup is not only great prep for the pullup, but also an amazing test pullup preparedness.  ![Exercise_116.Still002_cropped](https://blog.bridgeathletic.com/hs-fs/hubfs/951_-_Assisted_Hammer-Grip_Pullup.Still003_cropped.jpg?width=289&name=951_-_Assisted_Hammer-Grip_Pullup.Still003_cropped.jpg "Exercise_116.Still002_cropped") Using a hammer grip or neutral grip focuses on different musculature in the pull movement, which helps in the all-round development and progression of the pullup.   #### **Exercise 4: Assisted Hammer-Grip Pullup**    **Tips:** We suggest using a box or bench below the pullup bar for the athlete to stand on to get set up. Set up the band in the middle of the bar, then hook the band over one of your knees or feet (depending on comfort level). Hold on to the bar, hands shoulder-width apart with a supine grip - palms up. Pull your body in a smooth movement toward to the bar. Squeeze your elbows into your side as you pull to get your chin above the bar. Avoid "reaching" for the bar with your chin. Pause. Slowly return to the start position. Pause. Without a big jerking movement, repeat the movement for the prescribed reps.    Remember, stretch your lats and shoulders in-between sets for best performance.  ### **More Building Blocks:** Miss any of the progression or want to review? Check out the other building blocks below. [Day 1: Seated Cable Row](https://blog.bridgeathletic.com/building-blocks-combo-pullup) [Day 2: Decline Lat Pulldown](https://blog.bridgeathletic.com/building-blocks-the-pullup-combo-day2)[Day 3: Lawn-Mower Pull](https://blog.bridgeathletic.com/building-blocks-the-pullup-combo-day3) Or **[download our e-book](https://bridgeathletic-1.hs-sites.com/buildingblocks)** to receive an in-depth look at our full August Building Blocks! ### **Now it's your turn:** Thanks for joining us on the second stage of the pushup progression. Follow us on Facebook at [https://www.facebook.com/BridgeAthletic](https://www.facebook.com/BridgeAthletic), Twitter at [https://twitter.com/BridgeAthletic](https://twitter.com/BridgeAthletic) or on Instagram using the handle BridgeAthletic in order to see the rest of the progression.   Want Feedback? We're here to help. We highly encourage you and your athletes to share videos and pictures performing the exercises. Use #BuildBetterAtheltes in order to receive feedback and guidance from one of our elite coaches on the BridgeAthletic Performance Team.    Be sure to check back tomorrow for more Building Blocks! [![New Call-to-action](https://no-cache.hubspot.com/cta/default/414934/b3a32c4c-d3d2-48c4-b1cb-3f1a3d779a69.png)](https://cta-redirect.hubspot.com/cta/redirect/414934/b3a32c4c-d3d2-48c4-b1cb-3f1a3d779a69) #### About the Author [Nick Folker](https://blog.bridgeathletic.com/author/nick-folker) ![](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1250764216.jpg?width=75&name=file-1250764216.jpg) Nick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s roster of athletes includes 35 Olympians winning 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships. ### Related Posts [![](https://blog.bridgeathletic.com/hubfs/athlete-plays-ice-hockey-in-an-arena-2026-01-07-05-48-05-utc%20(1).jpg)](https://blog.bridgeathletic.com/nhl-testing-without-test-day) June 30, 2026 #### [How NHL Teams Are Tracking Performance...](https://blog.bridgeathletic.com/nhl-testing-without-test-day) The new NHL CBA removes mandatory fitness testing during training camp and the regular season. For... [Read More](https://blog.bridgeathletic.com/nhl-testing-without-test-day) [![](https://blog.bridgeathletic.com/hubfs/issa-strength-and-conditioning-coach-bench-press.jpeg)](https://blog.bridgeathletic.com/the-bridged-floor-press-the-best-bench-press-variation-youre-not-doing) March 1, 2023 #### [The Best Bench Press Variation You’re...](https://blog.bridgeathletic.com/the-bridged-floor-press-the-best-bench-press-variation-youre-not-doing) *This post is part of our Coaches Corner series with Taylor Rimmer. Taylor is NSCA-CPT, StrongFirst...* [Read More](https://blog.bridgeathletic.com/the-bridged-floor-press-the-best-bench-press-variation-youre-not-doing) [![](https://blog.bridgeathletic.com/hubfs/AdobeStock_168424497-1.jpeg)](https://blog.bridgeathletic.com/does-powerlifting-health) August 5, 2019 #### [Does Powerlifting Harm Heart Health?](https://blog.bridgeathletic.com/does-powerlifting-health) A recent study has discovered that a 12-week supervised strength training program (SSTP) may result... [Read More](https://blog.bridgeathletic.com/does-powerlifting-health) ## Subscribe to our blog Bunch of awesome content ![Bridge Logo-Black-1200px](https://blog.bridgeathletic.com/hubfs/Bridge%20Logo-Black-1200px.svg) - - - - © 2026 BridgeAthletic [Bridge Blog](https://blog.bridgeathletic.com/) [Explore BridgeAthletic ➞](https://www.bridgeathletic.com) ```json { "@context" : "https://schema.org", "@type" : "BlogPosting", "author" : { "@type" : "Person", "name" : "Nick Folker", "url" : "https://blog.bridgeathletic.com/author/nick-folker" }, "datePublished" : "2015-08-26T16:31:00.000Z", "headline" : "Building Blocks: The Combo Pullup Progression Day 4", "image" : [ "https://blog.bridgeathletic.com/hubfs/951_-_Assisted_Hammer-Grip_Pullup.Still003_cropped.jpg" ], "mainEntityOfPage" : { "@id" : "https://blog.bridgeathletic.com/building-blocks-the-pullup-combo-day4", "@type" : "WebPage" }, "publisher" : { "@type" : "Organization", "logo" : { "@type" : "ImageObject", "url" : "https://blog.bridgeathletic.com/hubfs/Bridge%20Logo%20Black%20%5B1200%5D.png" }, "name" : "BridgeAthletic" } } ```