The Chin Up to Pull Up

How to do the exercise

The Chin Up to Pull Up is a dynamic calisthenics exercise that builds explosive strength, improves grip coordination, and challenges your upper body stability. Here’s how to perform it step by step:

1. Starting Position

Begin in a classic pull up position with your palms facing away from you. Grip the bar shoulder-width apart, engage your core, and keep your shoulders pulled back and down to ensure a strong base.

2. Explosive Pull

Pull yourself up explosively, generating enough upward momentum to momentarily release one hand from the bar. Maintain tight core engagement and avoid excessive swinging of the legs to stay in control.

3. Switching Grip

While at the top, rotate the released hand and re-grip the bar so that one palm faces toward you (chin up) and the other remains in a pull up position. This challenges coordination and forces your body to adapt to different grip angles.

4. Alternate Repetition

Perform the next pull up with this mixed grip, then repeat the explosive transition at the top by switching the opposite hand. Alternate continuously between pull up and chin up grips for the desired number of reps.

Recommended Equipment for Chin Up to Pull Up

Pull Up Station - For maximum stability and safe progress in Pull Ups, Dips, and Muscle Ups.

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Dip Belt – For more intensity and fast strength gains in pull ups and dips with added weight.

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Liquid Chalk – For grip and security during the exercise.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Chin Up to Pull Up is excellent for building explosive pulling power and grip coordination:

• Develops fast-twitch muscle fibers for explosive strength and power

• Improves grip variation control and forearm endurance

• Enhances shoulder stability and upper back activation

• Prepares you for advanced calisthenics skills like Muscle Ups

This makes it an effective progression for athletes aiming to level up pulling strength and dynamic control on the bar.

Main muscles used

The Chin Up to Pull Up mainly targets:

• Latissimus dorsi (back)

• Biceps and Brachialis

• Forearm muscles (grip strength)

• Core muscles (stabilization)

Switching between chin up and pull up grips ensures balanced arm and back development while challenging coordination.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

Common mistakes when performing the Chin Up to Pull Up include:

• Lack of explosiveness: Without sufficient power, switching grips becomes unsafe and ineffective.

• Overusing momentum: Excessive kipping reduces training effect and can strain joints.

• Inconsistent grip changes: Switching too late or without control increases injury risk.

• Neglecting core tension: A loose midsection leads to swinging and loss of stability.

• Uneven repetitions: Always alternate hand positions evenly to avoid muscle imbalance.

Progress gradually by first mastering explosive pull ups, then introducing controlled grip switches at the top.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

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Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!