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Building Blocks: The Combo Pullup Progression Day 4

Posted by Nick Folker on Aug 26, 2015 9:31:00 AM

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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. 


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 



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
Day 2: Decline Lat Pulldown
Day 3: Lawn-Mower Pull

Or download our e-book 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, Twitter at 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!
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Topics: Performance Trends