Reply
Results 1 to 10 of 10
  1. #1
    Registered User THCshellshock's Avatar
    Join Date: Jul 2011
    Location: United Kingdom (Great Britain)
    Age: 25
    Posts: 1,069
    Rep Power: 702
    THCshellshock is a jewel in the rough. (+500) THCshellshock is a jewel in the rough. (+500) THCshellshock is a jewel in the rough. (+500) THCshellshock is a jewel in the rough. (+500) THCshellshock is a jewel in the rough. (+500) THCshellshock is a jewel in the rough. (+500) THCshellshock is a jewel in the rough. (+500) THCshellshock is a jewel in the rough. (+500) THCshellshock is a jewel in the rough. (+500) THCshellshock is a jewel in the rough. (+500) THCshellshock is a jewel in the rough. (+500)
    THCshellshock is offline

    hammer grip pull ups? educate me

    Suspinated pull ups = bi's + lats, pronated = mostly lats.. Right? So would working hammer grip be the best of both? I ask because im tired of bouncing between pro and sus for there specific benefits to arms and lats. Could/would using hammer grip grant the same benefits to numbers/mass and save time? Thanks
    Reply With Quote

  2. #2
    I'll Mod 'til I'm dead. ironwill2008's Avatar
    Join Date: Feb 2008
    Location: United States
    Posts: 77,109
    Rep Power: 1418945
    ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz ironwill2008 has the mod powerz
    ironwill2008 is offline
    If you're realtively new to training, there's not really going to be enough difference between any of them to amount to much. I'd suggest you pick whichever variant causes the least discomfort in your shoulders, elbows, and wrists, and then work to progress your rep counts.

    Past that, everyone's body mechanics are going to be a little different. Experiment, and besides the above joint issue, see which one works your back the best.
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

    Ironwill Gym:
    http://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
    Reply With Quote

  3. #3
    Registered User tomsfish's Avatar
    Join Date: May 2007
    Location: Romeoville, Illinois, United States
    Age: 55
    Posts: 1,716
    Rep Power: 1908
    tomsfish is just really nice. (+1000) tomsfish is just really nice. (+1000) tomsfish is just really nice. (+1000) tomsfish is just really nice. (+1000) tomsfish is just really nice. (+1000) tomsfish is just really nice. (+1000) tomsfish is just really nice. (+1000) tomsfish is just really nice. (+1000) tomsfish is just really nice. (+1000) tomsfish is just really nice. (+1000) tomsfish is just really nice. (+1000)
    tomsfish is online now
    for me i feel the least of both when i do hammer grip.this grip seems to be the easiest to do in my case.
    Reply With Quote

  4. #4
    Registered User keys_10's Avatar
    Join Date: Dec 2008
    Location: United Kingdom (Great Britain)
    Age: 30
    Posts: 1,782
    Rep Power: 1827
    keys_10 is just really nice. (+1000) keys_10 is just really nice. (+1000) keys_10 is just really nice. (+1000) keys_10 is just really nice. (+1000) keys_10 is just really nice. (+1000) keys_10 is just really nice. (+1000) keys_10 is just really nice. (+1000) keys_10 is just really nice. (+1000) keys_10 is just really nice. (+1000) keys_10 is just really nice. (+1000) keys_10 is just really nice. (+1000)
    keys_10 is offline
    Honestly I think you could be over complicating it. The differences in the movements aren't significant IMO.

    You'll be able to do more weight with a hammer grip but does this mean it's a better exercise? Probably not.

    Just pick your favourite all 3 are good exercises! I don't like rowing or pull down/up movements with a supinated grip but thats personal preference.
    Reply With Quote

  5. #5
    Banned Tyciol's Avatar
    Join Date: Oct 2004
    Location: Toronto, Ontario, Canada
    Posts: 11,693
    Rep Power: 0
    Tyciol has a spectacular aura about. (+250) Tyciol has a spectacular aura about. (+250) Tyciol has a spectacular aura about. (+250) Tyciol has a spectacular aura about. (+250) Tyciol has a spectacular aura about. (+250) Tyciol has a spectacular aura about. (+250) Tyciol has a spectacular aura about. (+250) Tyciol has a spectacular aura about. (+250) Tyciol has a spectacular aura about. (+250) Tyciol has a spectacular aura about. (+250) Tyciol has a spectacular aura about. (+250)
    Tyciol is offline
    Hammer grip gives you an easier time on the bottom like a pro-up and an easier time at the top like a sup-up in terms of weird shoulder/wrist issues.
    Reply With Quote

  6. #6
    Registered User THCshellshock's Avatar
    Join Date: Jul 2011
    Location: United Kingdom (Great Britain)
    Age: 25
    Posts: 1,069
    Rep Power: 702
    THCshellshock is a jewel in the rough. (+500) THCshellshock is a jewel in the rough. (+500) THCshellshock is a jewel in the rough. (+500) THCshellshock is a jewel in the rough. (+500) THCshellshock is a jewel in the rough. (+500) THCshellshock is a jewel in the rough. (+500) THCshellshock is a jewel in the rough. (+500) THCshellshock is a jewel in the rough. (+500) THCshellshock is a jewel in the rough. (+500) THCshellshock is a jewel in the rough. (+500) THCshellshock is a jewel in the rough. (+500)
    THCshellshock is offline
    Originally Posted by tomsfish View Post
    for me i feel the least of both when i do hammer grip.this grip seems to be the easiest to do in my case.
    Agreed, i had no doubts about it potentialy being the easiest, but is it easier because more muscles can be involved? Possibly so. Now if i was to weight the exercize taxing it to a 8-12 rep set i would be inducing growth from as many areas as possible and having ONE pull up compound to concentrate on numbers wise
    Reply With Quote

  7. #7
    Registered User THCshellshock's Avatar
    Join Date: Jul 2011
    Location: United Kingdom (Great Britain)
    Age: 25
    Posts: 1,069
    Rep Power: 702
    THCshellshock is a jewel in the rough. (+500) THCshellshock is a jewel in the rough. (+500) THCshellshock is a jewel in the rough. (+500) THCshellshock is a jewel in the rough. (+500) THCshellshock is a jewel in the rough. (+500) THCshellshock is a jewel in the rough. (+500) THCshellshock is a jewel in the rough. (+500) THCshellshock is a jewel in the rough. (+500) THCshellshock is a jewel in the rough. (+500) THCshellshock is a jewel in the rough. (+500) THCshellshock is a jewel in the rough. (+500)
    THCshellshock is offline
    Originally Posted by ironwill2008 View Post
    If you're realtively new to training, there's not really going to be enough difference between any of them to amount to much. I'd suggest you pick whichever variant causes the least discomfort in your shoulders, elbows, and wrists, and then work to progress your rep counts.

    Past that, everyone's body mechanics are going to be a little different. Experiment, and besides the above joint issue, see which one works your back the best.
    None cause discomfort

    And i cant accuratly track my back growth for either over a few weeks differance, Which is all i do 1 type of pull up for
    Reply With Quote

  8. #8
    Registered User tomsfish's Avatar
    Join Date: May 2007
    Location: Romeoville, Illinois, United States
    Age: 55
    Posts: 1,716
    Rep Power: 1908
    tomsfish is just really nice. (+1000) tomsfish is just really nice. (+1000) tomsfish is just really nice. (+1000) tomsfish is just really nice. (+1000) tomsfish is just really nice. (+1000) tomsfish is just really nice. (+1000) tomsfish is just really nice. (+1000) tomsfish is just really nice. (+1000) tomsfish is just really nice. (+1000) tomsfish is just really nice. (+1000) tomsfish is just really nice. (+1000)
    tomsfish is online now
    Originally Posted by THCshellshock View Post
    Agreed, i had no doubts about it potentialy being the easiest, but is it easier because more muscles can be involved? Possibly so. Now if i was to weight the exercize taxing it to a 8-12 rep set i would be inducing growth from as many areas as possible and having ONE pull up compound to concentrate on numbers wise
    i would say the opposite is the case.if you want back development go with pullups.
    Reply With Quote

  9. #9
    Registered User GeneralSerpant's Avatar
    Join Date: Feb 2011
    Location: United States
    Age: 31
    Posts: 12,935
    Rep Power: 27079
    GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000)
    GeneralSerpant is offline
    pronated grip is the least advantaged in terms of lats, and supinated is second-least because the twist of the forearms makes the contraction of the upper-arms harder unless you position hands wide for pronated, or close for supinated. Neutral grip is well, neutral.

    Adding bicep force into the mix, it's going to help the supinated grip the most obviously, and hammer curl/neutral won't be too far behind. It makes a lot more of a difference the more you rely on your biceps force though.

    If the lats are doing the work, with the biceps just using endurance, then neutral will be easiest because of the non-twisted forearms.
    Les crevettes ont été cuite quand le téléphone a sonné.
    Reply With Quote

  10. #10
    deapee deapee's Avatar
    Join Date: Sep 2007
    Age: 35
    Posts: 928
    Rep Power: 1334
    deapee is just really nice. (+1000) deapee is just really nice. (+1000) deapee is just really nice. (+1000) deapee is just really nice. (+1000) deapee is just really nice. (+1000) deapee is just really nice. (+1000) deapee is just really nice. (+1000) deapee is just really nice. (+1000) deapee is just really nice. (+1000) deapee is just really nice. (+1000) deapee is just really nice. (+1000)
    deapee is offline
    Pronated grip tends to really hurt my shoulders ... especially wide grip.

    Suppinated grip doesn't hurt my shoulders at all but I feel my biceps take over too much and tire out very quickly.

    Semi-supinated / hammer / neutral is the best for me personally.

    Whatever grip you can use and really pull with your lats and feel the burn in your lats is the grip that I'd say you should use.
    Reply With Quote

Similar Threads

  1. Lifts & Chicks: I Crush 'Em RAW
    By Alpha Zulu in forum Powerlifting Workouts - Training Journals
    Replies: 1249
    Last Post: 10-24-2016, 02:14 AM
  2. New work out, critque please.
    By matt_funk20 in forum Workout Programs
    Replies: 6
    Last Post: 03-05-2010, 11:12 AM
  3. Advice needed
    By Brewer16 in forum Teen Bodybuilding
    Replies: 0
    Last Post: 05-06-2007, 07:58 PM
  4. Advice/Suggestions needed
    By Brewer16 in forum Workout Programs
    Replies: 1
    Last Post: 05-06-2007, 03:38 PM
  5. Critique my work out schedule
    By Dhuljev in forum Workout Programs
    Replies: 3
    Last Post: 04-03-2005, 11:24 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts