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How to do the exercise
The Wide Grip to Close Grip Pull Up is an advanced calisthenics exercise to develop explosive power, grip coordination, and upper body strength. It combines wide grip pull ups with a dynamic transition into close grip pull ups. Here’s how to perform it correctly:
1. Starting Position
Begin hanging from the bar with a wide grip, hands wider than shoulder-width apart. Engage your core, keep your body tight, and stay stable throughout the movement.
2. Explosive Pull Up
Pull yourself up explosively, leading with your chest. As you reach the top, generate enough power to momentarily release your hands from the bar while maintaining full body control.
3. Switch to Close Grip
Quickly re-grip the bar with your hands close together, ideally right next to each other. Keep your core tight to avoid unnecessary swinging and prepare for the next phase of the movement.
4. Pull Up in Close Grip
From the close grip position, perform another powerful pull up. Again, release your hands explosively at the top and return to the wide grip position to continue the alternating pattern.
5. Reset and Repeat
Control your descent, stabilize your body, and repeat the sequence for the desired number of reps. Focus on clean transitions rather than rushing the movement to maximize strength and coordination gains.
Recommended Equipment for Wide Grip to Close Grip Pull Ups
Benefits of the exercise
The Wide Grip to Close Grip Pull Up is excellent for athletes who want to improve explosive strength and coordination:
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Develops explosive pulling power and fast-twitch muscle activation
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Improves grip strength and reactivity by switching grips mid-air
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Engages lats, biceps, forearms, and stabilizers in one dynamic movement
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Prepares you for advanced calisthenics skills like Muscle Ups and Plyometric Pull Ups
This exercise is both a progression for dynamic pull up variations and a challenge for experienced athletes aiming to expand their explosive capacity.
Main muscles used
The Wide Grip to Close Grip Pull Up primarily targets:
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Latissimus dorsi (lats)
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Biceps
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Forearms & grip muscles
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Core muscles for stabilization during transitions
The explosive nature of the movement ensures maximum muscle fiber recruitment and improved overall pulling strength.
If you're looking for other calisthenics exercises, check out our Youtube video:
Mistakes to avoid
Common mistakes when performing the Wide Grip to Close Grip Pull Up include:
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Lack of explosiveness: Without sufficient power, transitions become unsafe and ineffective.
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Insecure grip switch: Not committing to the re-grip can cause slipping or loss of control.
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Overarching or swinging: Maintain core tension to control body movement.
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Inconsistent grip width: Ensure hands are truly wide and then truly close to maximize benefits.
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Poor shoulder positioning: Keep shoulders engaged and avoid shrugging for joint safety.
Focus on clean, controlled repetitions and progress gradually to master the explosive transitions.
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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